This lowering may not bring blood pressure into the normal range. What can I eat to lower my blood pressure immediately?Īre there foods that lower blood pressure quickly? Research suggests that eating nitrate-rich vegetables can help lower blood pressure for up to 24 hours. What’s more, many people have success following the DASH eating plan because it contains the foods they’re used to, and it follows familiar eating patterns, which greatly improves their chance of long-term success. “In fact, in a recent meta-analysis that involved over 900,000 subjects, The DASH dietary pattern was associated with a nearly 20% decreased risk of cardiovascular disease, coronary heart disease, stroke, and diabetes,” says Jones. This high blood pressure diet, which has been studied for almost 30 years, is proven to both lower blood pressure and reduce the risk of nearly all chronic diseases. “Fish, chicken and vegetable protein (nuts, seeds and legumes) are highlighted as great choices, with an emphasis on the whole grains that provide so many of the unique dietary fibers that we need,” says Julie Miller Jones, Ph.D., emeritus professor of nutrition at St. News and World Reports,” says Jeff Landsman, MD, primary care provider at Mercy Personal Physicians in Lutherville, Maryland. has been ranked the healthiest overall diet by a panel of experts from U.S. “The DASH diet is low in sodium (less than 2300 mg per day), high in fruits, vegetables and whole grains, and low in foods that are high in saturated fats. Wondering what to eat to help lower blood pressure? The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is one of the most effective dietary ways to lower your blood pressure. True hypertension will not normalize with dietary changes and medications will be needed to lower your blood pressure. These adjustments can help lower your blood pressure and can thereby decrease your risk of heart disease and other related health issues. If you have hypertension, your healthcare provider may suggest lifestyle changes, such as following a healthy diet with a reduced salt intake and exercising regularly. Hypertension risk factors include smoking and alcohol use, an unhealthy diet that is high in sodium, excessive caffeine, obesity, heavy metal poisoning, certain birth control pills, and emotional stress, explains Carrie Lam, MD, co-founder and medical director of LAM Clinic in Tustin, California. Avoiding certain foods and incorporating others can help you control your blood pressure. If you’re diagnosed with hypertension, there are established methods to decrease your numbers. What’s not so uncertain? The treatments for this common condition. It’s attributed to a mixture of family history, age, stress levels, lifestyle factors, and health conditions. Often, what causes high blood pressure is mysterious.

Printable blood pressure range chart