These nine 9 foods and beverages can help to lower blood pressure. A heart-healthy diet is more than just lowering your sodium intake. Watermelon contains an amino acid called citrulline, which may help to manage high blood pressure. Citrulline helps the body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure. In one study, adults with obesity and prehypertension or mild hypertension who took watermelon extract showed reduced blood pressure in the ankles and brachial arteries. The brachial artery is the main artery in the upper arm.
Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. Researchers conducted a large study trusted Source with more than 34,000 people with hypertension. They found that those with the highest intake of anthocyanins mainly from blueberries and strawberries — had an 8 percent reduction in the risk of high blood pressure, compared to those with a low anthocyanin intake.
Leafy green vegetables are rich in nitrates, which help to manage blood pressure. Some research suggests that eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours. Garlic is a natural antibiotic and antifungal food. Its main active ingredient, allicin, is often responsible for associated health benefits. Some researchTrusted Source suggests that garlic increases the body’s production of nitric oxide, which helps the smooth muscles to relax and the blood vessels to dilate. These changes can reduce hypertension.