Managing high blood pressure does not always mean reaching for medication. Sometimes, even your kitchen might hold some brilliant natural solutions.
Dr Megan Lyons, a certified Doctor of Clinical Nutrition, says the key is loading up on various fruits and vegetables.
Potassium-packed foods are particularly helpful because they keep sodium in check, and people with elevated blood pressure typically have too much sodium floating around, the expert told GB News.
Best fruit and vegetables for blood pressure
The doctor's top recommendations include bananas, avocados, sweet potatoes, spinach, certain beans, and oranges, which do a good job of maintaining proper electrolyte balance.
Staying properly hydrated is essential for healthy blood pressure
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For the best results, aim to get both variety and quantity into your daily meals.
Aim to increase your intake of vegetables like beets, arugula, celery, and spinach, which contain compounds that transform into nitric oxide once consumed. This helps widen blood vessels, bringing pressure down naturally.
Best drinks for blood pressure
When it comes to drinks, staying properly hydrated is absolutely essential.
Dr Lyons notes that nearly all her patients with high blood pressure aren't drinking enough water, and adequate hydration takes strain off the cardiovascular system.
Hibiscus tea is widely recognised for its blood pressure benefits, noted Dr Lyons, while green tea can also help.
Rich in antioxidants, studies suggest it helps lower blood pressure through multiple mechanisms, such as helping increase urine production.
"One small study showed that consuming two cups of hibiscus tea per day can lead to significant reductions in both systolic and diastolic blood pressure," explained Dr Ashwin Sharma, from Levity.
Additionally, juices like beet juice and pomegranate juice can help with nitric oxide dilation - as long as they are pure and without added sugar.
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What to avoid
Not all natural ingredients are safe, Dr Lyons cautioned. One that often catches people off guard is black liquorice, which can spike blood sugar.
It contains a compound called glycyrrhizin, and this is why those using liquorice for digestive health often opt for a deglycyrrhizinated version instead.
Most of us know to cut back on salty foods, but sodium sneaks into all sorts of products we don't suspect, including salad dressings, sauces, tinned soups, ready meals, and deli meats.
Sugar is another hidden culprit worth watching, Dr Lyons warned. While it doesn't directly push blood pressure up, excessive consumption can trigger insulin resistance, boost inflammation, and harm blood vessel health. Keep an eye on cereals, energy bars, fizzy drinks, coffee beverages, sports drinks, and even yoghurt.
And while some research suggests modest alcohol intake might be acceptable, it's best to avoid drinking to excess.
Best exercises for blood pressure
Getting stress under control is the single most important lifestyle change you can make, whether that's yoga, meditation, prayer, or simply a walk in nature.
Dr Lyons loves teaching her patients a technique called 4-7-8 breathing, which can lower blood pressure in the moment and over time with regular practice.
Hibiscus tea is widely recognised for its blood pressure benefits
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Simply breathe in for four counts, hold for seven, then exhale for eight, repeating at least four times.
Aerobic exercise is equally vital, with activities like cycling, running, swimming, and dancing all proving effective.
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