Tea, Chocolate, and 3 Other Foods That May Help Lower Your Blood Pressure Naturally

Maintaining blood pressure within a healthy range is crucial for overall health. Certain everyday foods and drinks, like tea and chocolate, can help naturally maintain healthy blood pressure.

1. Green tea

Green tea may help lower blood pressure, possibly due to catechins, antioxidant compounds found in plants. Green tea catechins have an impact on blood pressure and the cardiovascular system by:

• Protect against oxidation
• Reduce inflammation of veins and arteries
• Inhibit thrombogenesis (the formation of blood clots)

Research shows that green tea can help reduce both systolic (top number) and diastolic (bottom number) blood pressure. People with high blood pressure who have been drinking green tea for three months or more may experience these effects.

2. Turmeric

Turmeric may help people with high blood pressure (hypertension). Although more research is needed, some studies show small improvements in blood pressure, such as:

• In a review of studies, participants reduced their systolic blood pressure by 1.24 millimeters of mercury (mm Hg) after consuming turmeric for 12 weeks.
• Another study showed that women who took turmeric for more than three months saw slight reductions in their blood pressure.
• Research shows that people with fatty liver disease who took 3,000 mg of turmeric daily for 12 weeks saw a decrease in their systolic blood pressure.

3. Chia seeds

Several studies suggest that chia seeds may lower blood pressure due to their abundance of vitamins, minerals and antioxidants. The peptides (bioactive proteins) present in chia seeds impact the angiotensin-converting enzyme, necessary for the regulation of blood pressure.

Research shows that regularly consuming a tablespoon of chia seeds lowered diastolic blood pressure by 6 to 7 mm Hg. However, further research is needed.

4. Dark chocolate

Eating dark chocolate regularly can help lower blood pressure. Dark chocolate is rich in flavanols, natural compounds found in cocoa that help improve the function of blood vessels.

Research has shown that daily consumption of dark chocolate for two to four weeks can improve blood pressure in adults.

5. Beet juice

Beet juice may lower blood pressure due to its nitrate content. Nitrates turn into nitric oxide, which widens blood vessels and increases oxygen and blood flow.

Research shows that beet juice naturally helps reduce blood pressure. However, it should be used in combination with medical treatments for hypertension.