5 Natural Food Sources to Reduce Blood Pressure
A couple of weeks ago, I blogged about the new blood pressure guidelines. Now, it’s time to dive deeper into 5 food sources that may surprise you as having blood pressure lowering properties. If an average blood pressure medication lowers systolic (top number) ~5-10 mm Hg, then enjoying 1 or more of these products daily can have a meaningful impact as many of my patients can attest to.
- Beet juice: 1-2 glasses/day of beet juice lowers systolic blood pressure 4-5 mm Hg
- Soy Protein: 25 grams daily may also lower systolic blood pressure 4-5 mmHg.
- Pistachio nuts: Just 1 handful daily can lower systolic BP ~2 mmHg.
- Dark Chocolate: ~2 pieces (10 grams) daily can lower systolic BP 2-4 mm Hg.
- Cherry Juice: as little as 2 ounces of Tart Cherry can lower systolic BP 2-4 mm Hg (try it at night as it can also help with insomnia).
Dr. Michael Miller is a cardiologist and Professor of Medicine at the University of Maryland School of Medicine. He is also a member of the American Heart Association (AHA) Nutrition Council and his latest book is “Heal Your Heart: The Positive Emotions Prescription to Prevent & Reverse Heart Disease” – 100% of book proceeds are donated to the AHA.
Michael Miller, MD
MASPC, FACC, FAHA, FNLA
Dr. Miller is a leading cardiologist and heart health expert whose pioneering research on positive emotions, diet, and physical activity supports the integration of all three modalities for optimal vascular health.