The weight of evidence suggest beetroot juice can reduce high blood pressure by 4-10 mm Hg in a matter of hours. Summary: Beetroot is a rich source of nitrates that play an important role in our metabolic health. While long-term effects have not yet been examined, it seems highly unlikely beetroot juice would be dangerous. To put that into perspective, a reduction of at least 5 points is said to reduce your risk of a life-ending stroke by 14% and cardiovascular diseases by 9% ( 7, 8).

Beetroot is the best of the bunch, with most research focusing on beetroot juice supplementation ( 5).Ī 2013 review study of 254 participants found that beetroot juice intake reduces blood pressure by 4-10 points (mm Hg) in just a few hours. The largest source of nitrates (and therefore nitric oxide) in the human diet is vegetables. Here is a basic illustration of the action nitric oxide has. It signals to the cells in your arteries to soften and relax (vasodilation), an action that can greatly reduce blood pressure ( 5, 6 ). The body can convert them into a signalling molecule called Nitric Oxide, which is a major mechanism related to blood flow. Nitrates are compounds that play a big role in our metabolic system.

Nitrates in beetroot can lower blood pressure

The effect may be noticeable after just two weeks. Summary: Hibiscus tea has been repeatedly shown to lower blood pressure in those with existing high blood pressure by around 10% systolic and 12% diastolic. Alternatively, hibiscus supplements are also an option, and should be dosed according to their anthocyanin content.Ī daily 10 mg dose of hibiscus anthocyanins – equivalent to 1g of a 1% extract or 500 mg of a 2% extract – is optimal. It should be enjoyed either once in the morning or twice per day but with at least 8 hours between doses. While a group receiving no treatment would have been nice for the sake of comparison, what’s really impressive is that numerous other studies have replicated these results ( 2, 3, 4).Īs tea, about one gram of dried calyx (the part of the flower directly beneath the petals) should be brewed. Those effects were equal to the active control group who were taking 50 mg of Captopril (pharmaceutical drug) daily for the same time frame. In a study of 75 subjects with diagnosed hypertension (and not taking any blood pressure-lowering medication at the time), one large hibiscus tea before breakfast each day for 4 weeks was associated with an 11% and 12.5% reduction in systolic and diastolic blood pressure, respectively ( 1). One of the few that is actually supported by clinical trials is its beneficial impact on blood pressure. Otherwise known as roselle or sour tea, there are a lot of “health” claims that surround Hibiscus tea. Hibiscus tea is proven to reduce high blood pressure Extra virgin olive oil is linked with improved blood pressure and heart healthġ. Spirulina has been shown to lower blood pressure Herring, salmon and other fatty fish species are rich in CoQ10 Fermented foods contain Vitamin K2 that improves vascular health Stevia may help lower blood pressure long-term Green coffee beans may decrease blood pressure Fish oil can help those with high blood pressure Garlic can reduce blood pressure and LDL cholesterol Kale may benefit blood pressure more than other leafy greens Dark chocolate may help manage high blood pressure Ergothioneine in mushrooms helps to protect arteries Potatoes and sweet potatoes are loaded with potassium Cashews and almonds can dramatically reduce your blood pressure Pomegranate can lower blood pressure and improve other heart health markers Curcumin in turmeric may help improve blood flow

Foods that lower blood pressure quickly