According to the World Health Organization, high or raised blood pressure is estimated to cause over 7.5 million deaths, which is about 12.8% of total deaths. In fact, reports pertain that it has become a global burden, accounting for substantial morbidity and mortality (Hegde and Solomon, 2015).  Worldwide, persons aged twenty-five (25) years and older contributed to around forty (40%) percent of the total incidences of high blood pressure in 2008. 

While the proportion of persons with high blood pressure or uncontrolled hypertension was reduced slightly between 1980 and 2008 that number dramatically increased from about 600 million then to almost a billion in 2008.  Since then, the numbers have increased exponentially to over 1.3 billion in 2019, with most people with the disease still unaware of their condition (Pan American Health Organization, PAHO, 2023). 

Blood Pressure is described as the blood flow pressure in the circulatory system.  As such, when the heart beats, it pumps blood all over the body.  The blood that is pumped is what provides the body with the energy and oxygen it needs for us to survive.  As the blood circulates through the body, it pushes against the sides of the blood vessels.  The impact of this ‘pushing’ is what is categorized as blood pressure. 

Additionally, this is a common type of blood pressure reading (impacting of the pushing against the blood vessels) that is usually characterized as ‘arterial blood pressure’ or ‘general blood pressure’. So, this is where your doctor would use a device called a Sphygmomanometer (or blood pressure monitor), to measure the pressure within the larger arteries in the systemic circulation (Physiopedia.com).  The results are usually expressed in terms of systolic pressure (top number) and diastolic pressure (bottom number).

Because high blood pressure is a risk factor for certain diseases, particularly stroke, severe cardiovascular complications, heart disease and even death, it is usually one of those markers that are tested when you visit the doctor. This is particularly concerning for people with resistant blood pressure. Resistant blood pressure is described as uncontrollable ‘arterial’ blood pressure, that requires more than three (3) antihypertensive medications (Shalaeva and Messerli, 2023).

While there are medications available for the management of this condition, usually in the form of calcium blockers, some foods have been shown to help particularly as it relates to lowering high blood pressure. In this article, we will discuss seven (7) of these foods which include, beetroot, blueberry and the famous seasoning, garlic. The post will also discuss the symptoms of the disease as well as noted risk factors. Finally, we will discuss how exercise and lifestyle changes can help in managing one’s blood pressure, especially if it is high. Let’s discuss!

The Discussion

A blood pressure reading is the result of two (2) forces – systolic blood pressure (SBP) and Diastolic blood pressure (DBP).  When the blood pumps out of the heart and into the arteries and thus the circulatory system that is considered the first force of the blood pressure or the highest pressure – the systolic pressure.  As such, it is the number at the top of the fraction.  The second force of the blood pressure is the reading that is generated as the heart rests between heartbeats.  This is called the second force or the lowest pressure – the diastolic pressure and the number that is placed at the bottom of the fraction. 

As such, a normal blood pressure reading would look like this ‘120 / 80’ millimetres of mercury or mmHg where the one hundred and twenty (120) would be the systolic pressure and the eighty (80) diastolic pressure.  Therefore, in a normal blood pressure reading, the systolic pressure should be less than or equal to 120 while the diastolic pressure should be less than or equal to 80 (American Heart Association).

One blood pressure reading can be considered high, normal or low.  However, it only takes one of the numbers (systolic or diastolic) to be higher or lower than it should be for a reading of high, low or normal. As such, if the top number (systolic) is 140 or more, you are considered to have high blood pressure, regardless of what the bottom number says.  On the other hand, if the bottom number (diastolic) is 90 or more, then you are said to have high blood pressure. 

Additionally, if the top number of your reading is 90 or less, then you would be considered to have low blood pressure, regardless of what the bottom number says. On the flip side, if the bottom number of your reading is equal to or less than 60 then you would still be considered to have low blood pressure, regardless of what your top number says. If you check your blood pressure and get a reading that exceeds  180/120 mmHg, and remains as such after re-checking, see your doctor immediately as this is what would be considered a hypertension crisis. 

If this reading remains the same after you re-check your blood pressure, it is advised that you seek immediate Doctor’s attention as this could cause organ damage, chest pain, shortness of breath, weakness, numbness etc. (Bloodpressureuk.org).  You can view this in a tabular form in the Illustrative Section of this article.

While there are medications available for the treatment of high blood pressure, most times, these medications are recommended along with lifestyle changes which include one’s diet and physical activities.  As such, in this article, we will be exploring blood pressure in general, its readings, risk factors, general symptoms, as well as ways to prevent or manage the disease. 

Additionally, we will be exploring seven (7) foods that have been shown to lower blood pressure as well as help in the management of the condition on a general basis. The foods that will be discussed are – Cherry, beetroot, blueberries, garlic, cinnamon, and Oatmeal as well as foods high in potassium such as (sweet potatoes, cucumber, ripe bananas, broccoli and spinach).

You can learn more about vitamins and minerals in the articles below as well as the different foods they can be found in:

• • • Our ABCs (Vitamin Overview)
    • Why Minerals?

Which number is more important (Systolic or Diastolic Pressure)?

Both numbers are important as both are used to diagnose if you have high or low blood pressure.  However, it is said that Doctors typically give more attention to systolic blood pressure (the top number) as it is seen as a major risk factor for the development of cardiovascular disease, especially for persons over the age of 50 years.  

Additionally, according to (heart.org), the risk of death from ischemic heart disease or stroke is heightened with every increase of twenty (20) mmHg systolic pressure or ten (10) mmHg diastolic pressure for persons between the ages of forty (40) to eight-nine (89) years of age.

Risk Factors for High Blood Pressure

As indicated, some of the risk factors for high blood pressure include consuming a high salt diet, low fruit, and vegetable intake, consuming a lot of saturated and trans-fat, smoking, being physically inactive, being overweight or obese as well as having a family history of hypertension (Yang et al. 2017).  Additionally, one can become at high risk for developing high blood pressure if they have other comorbidity such as diabetes or chronic kidney disease and an overall unhealthy lifestyle.

Symptoms of High Blood Pressure

According to research, high blood pressure can be difficult to diagnose, especially at the early stages, as most people do not experience any symptoms.  As such, the disease is often identified upon the occurrence of some medical complications (Kim et al. 2000).

According to the World Health Organization and Kowalski et al. 2023, some of the symptoms associated with the disease are – Dizziness, headaches, heart palpitations, chest pain/discomfort, confusion, difficulty breathing, nausea, vomiting, vision issues, etc.

Seven (7) Foods and Habits that Can Help with High Blood Pressure:

• Cherry.
• Beetroot.
• Blueberries.
• Garlic.
• Cinnamon.
• Oatmeal.
• Foods high in Potassium.
• Exercise.
• Lifestyle Changes.

Cherry and Blood Pressure

Cherries are known as a nutrient-dense food which is low in calories as well as contains many nutrients such as fiber, polyphenols, vitamin C and potassium (McCune et al. 2011).  While there are many varieties of this fruit, the most popular ones are sweet and tart.  According to research, both can have a positive impact on both systolic and diastolic blood pressure.  However, some research has shown that tart may be more beneficial for blood pressure.

The effects of cherries on high blood pressure were observed in a study by Keane, George et al. 2016 as well as Kent et al, 2016 where it was found that both systolic and diastolic blood pressure was lowered within two (2) hours of consuming 300 ml of sweet cherry juice from the Bing Cherries varieties. However, the participant’s blood pressure returned to baseline levels after six (6) hours.

Additionally, in a 6-week study of diabetic women, both systolic and diastolic blood pressure was significantly reduced after the consumption of tart cherry juice concentrate of 40g per day.  It must be noted that the effects of the cherry juice were experienced just after 1 or 2 hours after ingestion (atai-jafari et al, 2008).  The results were not this significant after the consumption of sweet cherries concentrates of two- hundred (200) millilitres per day.

You can read more on the cherry and blood pressure along with cherry’s other benefits in this article:

• Cherry O’Baby –  5 health benefits of eating cherries.

Beetroot and Blood Pressure

Research has shown that consuming beetroot juice on a low nitrate diet may help lower blood pressure and thus reduce the risk of cardiovascular disease. 

In a controlled double-blinded randomized study conducted by Coles & Clifton, 2012 with thirty (30) participants’ men and women (15 men and 15 women), the participants drank 500 g of beetroot juice as well as a placebo juice.  The participants who drank the beetroot juice experienced a reduction in systolic blood pressure six (6) hours after drinking the beetroot juice relative to the placebo juice group.  The reduction in blood pressure was also seen to be more potent in the male participants than in women.

The potential of beetroot as it relates to the lowering of blood pressure was said to be due largely to its high inorganic nitrate levels, which have proven to decrease blood pressure as well as improve cardiovascular function (Cosby et al. 2003).

You can read more on beetroot and blood pressure along with beetroot’s other benefits in this article:

• Beetroot – It’s more than just a dietary nitrate powerhouse – Here are 5 more awesome benefits you should know.

Blueberries and Blood Pressure

Research contends that the consumption of blueberry may help to reduce both systolic and diastolic blood pressure as well as improve arterial stiffness which is usually seen in postmenopausal women with pre-and stage-1 hypertension. This was observed in a double-blinded placebo-controlled clinical trial conducted by Johnson et al. 2014 over an Eight (8) -week period where participants, after consuming twenty-two (22g) grams of frozen-dried blueberry powder mixture experienced a reduction in both systolic and diastolic blood pressure. 

It must be noted that over 48 participants of post-menopausal with pre and stage-1 hypertension.  The participants randomly received both the blueberry powder as well as a control powder of the same proportion.  In addition to the reduction of blood pressure, the participants who consumed the blueberry powder mixture experienced a reduction in arterial stiffness due in part to beetroot’s ability to increase the production of nitric oxide and its vasodilatory effect (Johnson et al. 2014).  The credence of blueberry’s effect on blood pressure is also due to its high anthocyanins and photochemical properties.  These powerful compounds are the ones that give blueberries their dark pigment.

In another study published online by the Journal of Gerontology in February 2019, it was found that just consuming 200g (almost 1 cup) of blueberries daily for a month could improve the function of blood vessels and as such, decrease systolic blood pressure. The research also purports that blueberry, in addition to controlling blood pressure; could assist in preventing people from developing hypertension as well (https://www.health.harvard.edu/).

Garlic and Blood Pressure

A systematic review and meta-analysis study was conducted in 2010 by a group of Australian scientists led by Dr. Karen Reid from the University of Adelaide, and published in the open-access peer-reviewed medical journal that looked at the effects of garlic preparations on blood pressure.

In this analysis, twenty-five (25) randomized controlled trials were reviewed with eleven (11) being used in the meta-analysis.  In most of the studies, participants were given doses of six (600) mg to nine (900) mg of garlic powder daily from twelve (12) to twenty-three (23) weeks.  The participants that were recruited for the studies were those who were in the high range for blood pressure.

The study found that garlic preparation was able to reduce systolic blood pressure by 4.6 mmHg more than a placebo group. Additionally, the diastolic blood pressure was also reduced, but not significantly.  However, in the studies with persons who had high blood pressure, it was found that both systolic blood pressure and diastolic blood pressure were reduced by 8.4 mmHg and 7.3 mmHg respectively.  However, no effect was observed in persons with normal blood pressure.

Additionally, statistical analysis of the results confirmed that the higher one’s blood pressure was at the start of the study, the more significant was the reduction in blood pressure via the garlic preparation.  As such, the duration of the treatment did not affect the results.

Cinnamon and Blood Pressure

In a systematic review by Akilen et al. (2013) on patients with pre-diabetes and type-2 diabetes, it was found that cinnamon intake was able to significantly reduce both systolic and diastolic blood pressure by 5.39 mmHg and 2.3 mmHg respectively over the short-term.  As such, the researchers concluded that cinnamon shows hopeful effects on the lowering of blood pressure in the short term.  More studies are needed though to observe the effects on a long-term basis.  Notably, no particular amount was mentioned as being used in these reviews.

Hypertension is said to be common in persons with type 2 diabetes mellitus (Vijan and Hayward, 2003).  As such, Cinnamon is said to have insulin-potentiating attributes and may be able to improve the signs and indications of diabetes as well as the lowering of blood pressure in persons with this condition.

This was further confirmed in a study by Ziegenfus et al (2002), it was found that cinnamon was able to reduce systolic and diastolic blood pressure as well as fasting plasma glucose.

Oatmeal and Blood Pressure

 In a randomized, controlled parallel-group pilot study conducted by Keenan et al (2002) to assess the antihypertensive effects of soluble fiber-rich whole oat cereal over a six (6) week period, it was found that oatmeal consumption was able to reduce both systolic blood pressure and diastolic blood pressure by 7.5 mmHg and 5.5 mmHg respectively.  No change was seen in the group that was just on a low-fiber cereal.  It was also observed that oatmeal (high-fiber) was able to improve insulin sensitivity.  The oat group also experienced a significant reduction in both total cholesterol (by 9%) and low-density lipoprotein cholesterol by 14%.

The researchers concluded that adding oat cereals to the normal diet of patients with hypertension could significantly reduce both systolic and diastolic blood pressure.  Soluble fiber-rich whole oats may be an effective dietary therapy in the prevention and adjunct treatment of hypertension (Keenan et al, 2002).

Potassium-rich foods and Blood Pressure

Potassium’s role in blood pressure regulation is widely established as it is stated to be the most abundant intracellular ion (Staruschenko, 2018).  As such, consuming more potassium-rich foods can help to lower blood pressure as the more potassium ingested, the more the body will release or lose sodium through the urine. Potassium is also said to have the potential to ease the tension in the walls of the blood vessels, which further helps to reduce blood pressure.

Foods high in potassium include raw apricots (259 per 100g), avocados (485 per 100g), both ripe and green bananas; coconut water (250 per 100g), oranges (181 per 100g), raisins, dates, watermelon, sweet potatoes (337), pomegranates and lima beans which are said to have 220 per 100g.

Exercise and High Blood Pressure

According to research, exercise can be used as a tool to manage one’s blood pressure. In fact, several studies have shown the beneficial effects of exercise on high blood pressure reduction, both systolic and diastolic pressure.

For example, aerobic and resistance training, especially when performed in the same session has been shown to reduce blood pressure and thus help in the management of the disease (Lopes et al. 2018).   This was observed in several randomized controlled studies, Twenty-seven (27) to be exact, with over One Thousand Four Hundred Eighty (1,480) participants, a significant reduction in blood pressure was observed in persons with high blood pressure (Börjesson et al. 2016).  Further, the analysis of another Fifteen (15) randomized studies, also showed a significant reduction of both systolic and diastolic blood pressure after performing these activities (Cornelissen et al. 2013).

Resistant training exercises may also help to reduce blood pressure, even moderate intensity training.  The results were even more profound in persons with high resting blood pressure (systolic and diastolic) as well as persons with prehypertension (Lopes et al. 2018).  According to the report, the most impact was observed when Eight (8) or more resistance exercises were performed in one session when compared to those who performed less in a session.  

Additionally, a reduction in systolic blood pressure was also observed in persons who had untreated hypertension.  Nonetheless, consistency is the key, which was the researchers’ main conclusion.  As such, regular exercise and physical activities can reduce blood pressure, especially in people with high blood pressure.

Lifestyle Changes and High Blood Pressure

Numerous lifestyle behaviours have been associated with the effective management of hypertension (Yang et al. 2017).  For example, low salt intake, high fruit, and vegetable consumption, being physically active, etc.).  As such, lifestyle changes are usually among the therapies recommended when managing high blood pressure.

Some of the lifestyle behaviours that can put one at risk of developing high blood pressure as well as cardiovascular diseases include being physically inactive, weight-gained or obese, smoking, having diabetes and consuming a diet high in salt among others (Trilling and Froom, 2009).

 As such, one’s lifestyle will play a vital role in the development and management of hypertension. This was shown in several studies, one being an observational study by (Yang et al. 2017) with over One Thousand and Thirty-nine (1,139) patients from Fifteen (15) hospitals in Korea over a two (2) year period.  The average age of the patients was sixty-four (64) years old.  The researchers found that increased physical activity along with positive lifestyle behaviours of reduced salt intake was associated with the successful control of blood pressure.   It must be noted that the patients of this study were those who had hypertension and were on a particular medication.  The assessment was conducted at the 12-week mark junction of the study.

The overall findings of the study purported that lifestyle behavioural changes could serve as an effective means of controlling hypertension.  This can be done in conjunction with medication where necessary and with proper monitoring.  Additionally, lifestyle changes, along with exercise may even help to improve some of the important biomarkers of cardiovascular disease even in persons with resistant hypertension (Blumenthal et al. 2021).

Illustrative Summary

Here is a summary of Blood Readings along with the seven (7) foods that can help to manage BLOOD PRESSURE.

Let’s Sum Up!

High blood pressure has been named a ‘silent killer’ as most times, its effects are not felt.  Further, long-term untreated high blood pressure can damage critical organs of the body which include the kidneys.  While there are conventional treatments in the form of medication that can reduce the incidences of high blood pressure, those do not come without a dose of side effects.  Further, these medications are usually given for a person’s lifetime.

Nonetheless, research has shown that proper diet, exercise, and lifestyle changes can help with the management of this disease.  As such, some foods can help not only provide short-term reduction of blood pressure to be effective over the long term.  Some of the foods include cherry, both sweet and tart varieties, beetroot, blueberries, oatmeal, and garlic among others.

Blood pressure doesn’t have to silently kill us, if we do our part in ensuring that we eat healthily, check our stats regularly and visit the doctor when needed, can be fruitful and life-changing.  Additionally, we can ensure that we include the right foods in our diet and practice positive lifestyle changes, which can allow us to experience good health, not only in the short term but throughout our lifetime.

Please speak with your doctor or healthcare provider if you are on medications for high blood pressure or any other ill-health conditions. They will be able to guide you to achieve the best outcome.

You can read more about cherries and beetroot in the articles below as well as learn more about vitamins and minerals and how they can impact our overall health:

• Cherry O’Baby – 5 health benefits of eating cherries.

• Beetroot – It’s more than just a dietary nitrate powerhouse – Here are 5 more awesome benefits you should know.

• Our ABC’s (Vitamin Overview)

• Why Minerals?

 

You can also download the printable free versions of the vitamins and minerals EBook below:

• EBook – My Little Vitamin Guide.

• EBook – My Little Mineral Guide.

                                                                                                                        Last Updated (March 2024)