High blood pressure: Four foods to add to your diet proven to help lower your readings


High blood pressure is a condition whereby the pressure of blood in your arteries is consistently too high. If left untreated, it can lead to heart and circulatory diseases like heart attack or a stroke. Fortunately, you can reverse high blood pressure by making healthy lifestyle changes, including adding these four foods to your diet.

Scientists from King’s College London added resveratrol to the diet of mice with high blood pressure, and the findings were published in the journal Circulation.

The rodents’ blood pressure was monitored for 15 days, and by the end of the study period, those that ate a diet with the addition of resveratrol showed a drop of around 20 millimetres of mercury.

Resveratrol was also found to relax the rodents’ blood vessels.

The authors concluded: “Resveratrol mediates lowering of blood pressure by paradoxically inducing protein oxidation, especially during times of oxidative stress, a mechanism that may be a common feature of ‘antioxidant’ molecules.”


Four natural sources of resveratrol include:

  • Red wine
  • Blueberries
  • Peanuts
  • Red grapes

Resveratrol is a plant compound that acts like an antioxidant. 

Because of its antioxidant properties, resveratrol could be a promising supplement for lowering blood pressure.

Studies have shown that high doses of resveratrol may help reduce the pressure exerted on artery walls when the heart beats.

Resveratrol may accomplish this blood-pressure-lowering effect by helping to produce more nitric oxide, which causes blood vessels to relax.

Tips for lowering high blood pressure

Engaging in regular exercise is integral to reversing high blood pressure.

Blood Pressure UK explains: “Being active lowers your blood pressure by keeping your heart and blood vessels in good shape, lowering your risk of heart disease and stroke.”

According to the health body, one should focus on aerobic activities as these will help your heart and blood vessels most but avoid activities which put too much strain on your heart.

Aerobic exercises are repetitive and rhythmic movements which get your heart, lungs, blood vessels and muscles working.


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