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A diet composed of whole grains, fruits, vegetables, and dairy can lower your blood pressure by as much as 14 mmHg, especially when that diet also contains minimal amounts of saturated fats and cholesterol. Dietary changes are usually the first step in dropping your blood pressure. The effects may be gradual if you do nothing more than balance your diet, but if you focus on consuming foods known to drop blood pressure and accompany your diet changes with activity and lifestyle changes, your blood pressure will drop much faster. After you drop your blood pressure to the level it needs to be at, you can indulge in the occasional candy bar or cookie, but you should also strive to follow a diet like this most of the time to prevent your blood pressure from spiking up again. Sodium (Na) is the natural foe of high blood pressure. A small drop in your sodium intake can often lower your blood pressure by 2 to 8 mmHg. Limit your sodium intake to 2300 mg a day or less. If you are older than 51 years of age or if you have underlying conditions causing an increased blood pressure, stick to 1500 mg of sodium a day at maximum. You should also check food labels on processed foods, which can contain massive amounts of salt. If you need to add flavor to your food, you can do so safely with many herbs and spices. Some herbs and spices, in particular, can actually help you decrease your blood pressure. Cayenne pepper expands blood vessels and improves blood flow. Turmeric decreases inflammation in the body overall, thereby improving cardiovascular function and causing a drop in blood pressure. Garlic lowers both cholesterol and blood pressure. In small amounts, alcohol can actually cause your blood pressure to drop. However, the positive effects of alcohol can disappear after 2 drinks. In higher amounts, it can cause your blood pressure to increase. For men and women over the age of 65, drink one glass of wine or a beverage with a similar alcoholic content per day. For adults under the age of 65, you might be able to drink up to two glasses a day. For tracking purposes, one drink or glass equals 12 oz (355 ml) of beer, 5 oz (148 ml) of wine, or 1.5 oz (45 ml) of 80-proof liquor. In light to moderate amounts, wine and other alcohol can lower your blood pressure by 2 to 4 mmHg. Note that this is only helpful if you already drink alcohol, however. The results are less pronounced and riskier if you do not drink regularly. Large volumes of alcohol can decrease the effectiveness of blood pressure medication. If you have trouble keeping your drinking within the recommended limits, it may be best for your heart for you to quit drinking. Milk is packed with potassium and calcium, and both nutrients have been linked to low blood pressure. Dairy also contains vitamin D, which may also help. Ask your doctor if low-fat or nonfat milk is better than whole milk for you. Whole milk can lower blood pressure better than low-fat or nonfat milk, but there may also be risks. Whole milk contains Palmitic acid, which, according to some studies, can block internal signals responsible for relaxing blood vessels. As a result, your blood vessels stay constricted and your blood pressure remains high. Since whole milk is high in calories, drinking milk may not be a good option for you if you're overweight or obese. Carrying extra bodyweight can increase your risk of high blood pressure, so it may sabotage your efforts. Talk to your doctor to find out if milk is a good option for you. Herbal teas containing hibiscus can lower blood pressure quickly and dramatically if you drink three cups on a daily basis. Steep the tea for six minutes before enjoying it cold or hot. If you take no other measures other than drinking hibiscus tea three times a day, you can lower your systolic blood pressure by seven points within six weeks. Hibiscus tea contains anthocyanins and other antioxidants that strengthen your blood vessels, preventing them from narrowing and causing your blood pressure to spike. If you are taking a medication to lower cholesterol, such as simvastatin, talk to your doctor before you drink hibiscus tea. A glass of low calorie cranberry juice can lower blood pressure as effectively as a glass of red wine. Cranberry juice contains antioxidants known as Proanthocyanidins. These nutrients restrict the body's production of ET-1, a compound known to constrict blood vessels and elevate blood pressure. While fruits and vegetables are an important part of a balanced diet in general, some have a notably beneficial effect on lowering blood pressure. Eat kiwis. In a study done by the American Heart Association, scientists discovered that eating three kiwis a day for up to eight weeks could dramatically lower systolic blood pressure. Kiwis are rich in an antioxidant known as lutein. Enjoy a slice of watermelon. Watermelon contains fiber, Lycopenes, vitamin A, and potassium, all of which have been linked to low blood pressure. It also contains an amino acid called L-Citrulline/L-arginine, which early studies indicate may help lower blood pressure, as well. Include a wide variety of potassium-rich fruits and vegetables in your diet. Scientists generally agree that potassium is a vital addition to any diet designed to lower blood pressure. Good sources of potassium include peas, bananas, potatoes, tomatoes, orange juice, kidney beans, cantaloupe, honeydew melons, and raisins. Coconut water is high in potassium, electrolytes, and other nutrients linked to lower blood pressure. A study published in the West Indian Medical Journal indicated that coconut water dropped systolic pressure in 71 percent of participants and dropped diastolic pressure 29 percent of participants. Soy products contain isoflavones, nutrients that may have a direct link to lower blood pressure. In a 2012 study, researchers discovered that diets rich in isoflavones were likely to result in blood pressure that was 5.5 points lower than blood pressure linked to low levels of isoflavones. Green tea and peanuts also contain a healthy amount of isoflavones. Chocolate in general is rich in flavanols. These nutrients encourage the blood vessels to dilate wider, thereby lowering blood pressure. For the most benefit, read the label to make sure that the chocolate you choose contains cacao and is low in sugar. Since chocolate can be high in calories and sugar, eat it in moderation and fit it into your diet. Otherwise, it may cause unintentional weight gain. Since extra bodyweight increases your risk of high blood pressure, this can be counter-productive. Studies suggest that consuming chocolate can reduce blood pressure in individuals with high blood pressure, but the results are less pronounced in individuals with normal or near normal blood pressure. Capsaicin, a spicy component of chili peppers, might encourage a drop in blood pressure when consumed.
Maintain a balanced diet. Skip the salt. Limit or eliminate your intake of alcohol. Drink milk. Drink hibiscus tea. Pour a glass of cranberry juice. Eat fruits and vegetables that lower blood pressure. Consider drinking coconut water. Consume more tofu and soy products. Indulge in a bit of dark chocolate. Spice things up with chili peppers.