Blood Pressure Management Facts

Evidence-based information to help you manage your hypertension

Dietary Approaches

Hibiscus Tea

Did you know that drinking hibiscus tea can significantly lower blood pressure? A study published in the Journal of Nutrition found that drinking this sweet tea regularly reduced blood pressure in adults with mild hypertension by an average of 7 mmHg!

Reference: McKay DL, et al. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults. J Nutr. 2010;140(2):298-303.

Omega-3 Fatty Acids

Getting enough omega-3 fatty acids each day can significantly reduce blood pressure. A recent review of high-quality studies found that consuming about 3 grams of omega-3 fatty acids a day lowered systolic blood pressure by an average of 4.5 mmHg in those with high blood pressure.

Reference: AbuMweis S, et al. Supplementation with omega-3 fatty acids in hypertension and cardiovascular disease: a systematic review of randomized controlled trials. J Am Heart Assoc. 2022;11(11):e025071.

Beetroot Juice

Beetroot juice might not be a common drink, but drinking a cup each day could significantly lower blood pressure, according to numerous good quality studies.

Reference: Jackson JK, et al. The acute effects of inorganic nitrate-rich beetroot juice on blood pressure, heart rate and plasma nitrate concentrations in pregnant women: a randomised, placebo-controlled, crossover trial. BMC Pregnancy Childbirth. 2022;22(1):295.

Bananas and Potassium

Bananas are more than just a tasty snack. Their high potassium content helps counteract the blood pressure raising effects of sodium. One banana contains about 420 mg of potassium, or approximately 10% of the 3.5-5 grams the American Heart Association recommends people consume daily.

Reference: American Heart Association. How potassium can help control high blood pressure. Heart.org.

Dark Chocolate

For chocolate lovers, here's some good news: dark chocolate with high cocoa content may cause a small but noticeable reduction in blood pressure. A review of high quality studies found it can lower blood pressure by about 2 mmHg.

Reference: Ried K, et al. Effect of cocoa on blood pressure. Cochrane Database of Systematic Reviews 2017, Issue 4.

Leafy Green Vegetables

Leafy greens are nutritional powerhouses. Rich in nitrates, they can help relax blood vessels and potentially lower blood pressure.

Reference: Bondonno CP, et al. Vegetable-derived bioactive nitrate and cardiovascular health. Mol Aspects Med. 2018;61:83-91.

Coffee Consumption

Moderate regular coffee consumption (approximately three cups per day) does not adversely affect blood pressure and the cardiovascular system and can be beneficial.

Reference: Koithan M, et al. Coffee: effects on blood pressure and cardiovascular disease risk: a narrative review. Journal of Integrative Medicine. 2021;19(4):333-340.

Chlorogenic Acids

Apples, coffee, and tomatoes contain chlorogenic acids which might decrease blood pressure directly—and indirectly by helping with weight and blood sugar levels.

Reference: Onakpoya IJ, et al. The effect of chlorogenic acid on blood pressure: a systematic review and meta-analysis of randomized clinical trials. J Hum Hypertens. 2015;29:77-81.

Garlic and Onions

Eating foods that contain onion and garlic and drinking green tea can help you manage your blood pressure and prevent cardiovascular disease. Onion and garlic are rich in flavanols which may help widen the blood vessels, and green tea contains catechin which may cause veins and arteries to relax, thereby reducing blood pressure.

Reference: Mahdavi-Roshan M, et al. Effects of garlic on blood pressure in patients with and without systolic hypertension: A systematic review and meta-analysis. J Clin Hypertens. 2021;23(10):1795-1809.

Pomegranate Juice

Pomegranate juice is rich in antioxidants and has been shown to have beneficial effects on blood pressure in some studies.

Reference: Asgary S, et al. Clinical evaluation of blood pressure lowering, endothelial function improving, hypolipidemic and anti-inflammatory effects of pomegranate juice in hypertensive subjects. Phytother Res. 2014;28(2):193-9.

Lifestyle Factors

Weight Management

Maintaining a healthy weight isn't just about looks—it can have a significant impact on blood pressure. A review of high quality studies found an average reduction of 1 mmHg blood pressure per kilogram of weight loss. Interestingly, this weight loss led to lower BP levels even without reaching ideal weight!

Reference: Mulrow CD, et al. Dieting to reduce body weight for controlling hypertension in adults. Cochrane Database Syst Rev 1998; 2:CD000484.

Meditation

A few minutes of daily meditation could make a big difference. A review of high quality studies reported that a daily meditation practice of over 30 minutes reduced stress and mood swings, and reduced systolic blood pressure by 6.6 mmHg, in patients with hypertension.

Reference: Lee EKP, et al. Effect and acceptability of mindfulness-based stress reduction program on patients with elevated blood pressure or hypertension: a meta-analysis of randomized controlled trials. Hypertension 2020; 76:1992-2001.

Breathing Exercises

Taking a few minutes each day for slow, deep breathing can have surprising benefits. A study in a top physiology journal found that practicing slow breathing for 15 minutes a day can significantly lower blood pressure by 5 mmHg.

Reference: Nuckowska MK, et al. Slow breathing reduces blood pressure in mild hypertension: a randomized, controlled, parallel-group study at 24-hour and 12-month follow-up. Front Physiol. 2023;14:1125841.

Music Therapy

Music isn't just good for the soul—it might be beneficial for your blood pressure too. Music therapy can effectively control blood pressure and heart rate, reduce anxiety and depression levels, and improve sleep quality in hypertensive patients. Listen to classical music once a day up at least three times a week for at least 25 min to reap the benefits!

Reference: Wang H, et al. Effects of music therapy on blood pressure in adults with hypertension: a systematic review and meta-analysis. BMC Complement Med Ther. 2023;23(1):97.

Important Facts About Blood Pressure

Daily Fluctuations

Did you know your blood pressure naturally fluctuates throughout the day? For most people, it's highest in the morning and drops slightly in the afternoon and evening. These variations are normal, and that's why it's a good idea to measure yourself at the same time of the day!

Reference: General knowledge about blood pressure patterns.

Temperature Effects

Temperature can significantly affect your blood pressure readings. During colder weather, blood vessels constrict to conserve heat. This may be why during winter your blood pressure can increase by up to 1.7 mmHg.

Reference: Alperovitch A, et al. Relationship between blood pressure and outdoor temperature in a large sample of elderly individuals: the Three-City study. Arch Intern Med. 2009;169(1):75-80.

References

  1. McKay DL, et al. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults. J Nutr. 2010;140(2):298-303. doi: 10.3945/jn.109.115097.
  2. AbuMweis S, et al. Supplementation with omega-3 fatty acids in hypertension and cardiovascular disease: a systematic review of randomized controlled trials. J Am Heart Assoc. 2022;11(11):e025071. doi: 10.1161/JAHA.121.025071.
  3. Jackson JK, et al. The acute effects of inorganic nitrate-rich beetroot juice on blood pressure, heart rate and plasma nitrate concentrations in pregnant women: a randomised, placebo-controlled, crossover trial. BMC Pregnancy Childbirth. 2022;22(1):295. doi: 10.1186/s12884-022-04639-6.
  4. American Heart Association. How potassium can help control high blood pressure. Heart.org.
  5. Ried K, et al. Effect of cocoa on blood pressure. Cochrane Database of Systematic Reviews 2017, Issue 4. Art. No.: CD008893.
  6. Bondonno CP, et al. Vegetable-derived bioactive nitrate and cardiovascular health. Mol Aspects Med. 2018;61:83-91. doi: 10.1016/j.mam.2018.01.001.
  7. Koithan M, et al. Coffee: effects on blood pressure and cardiovascular disease risk: a narrative review. Journal of Integrative Medicine. 2021;19(4):333-340. doi: 10.1016/j.joim.2021.03.007.
  8. Onakpoya IJ, et al. The effect of chlorogenic acid on blood pressure: a systematic review and meta-analysis of randomized clinical trials. J Hum Hypertens. 2015;29:77-81. doi: 10.1038/jhh.2014.46.
  9. Mahdavi-Roshan M, et al. Effects of garlic on blood pressure in patients with and without systolic hypertension: A systematic review and meta-analysis. J Clin Hypertens. 2021;23(10):1795-1809. doi: 10.1111/jch.14334.
  10. Asgary S, et al. Clinical evaluation of blood pressure lowering, endothelial function improving, hypolipidemic and anti-inflammatory effects of pomegranate juice in hypertensive subjects. Phytother Res. 2014;28(2):193-9. doi: 10.1002/ptr.4977.
  11. Mulrow CD, et al. Dieting to reduce body weight for controlling hypertension in adults. Cochrane Database Syst Rev 1998; 2:CD000484.
  12. Lee EKP, et al. Effect and acceptability of mindfulness-based stress reduction program on patients with elevated blood pressure or hypertension: a meta-analysis of randomized controlled trials. Hypertension 2020; 76:1992-2001.
  13. Nuckowska MK, et al. Slow breathing reduces blood pressure in mild hypertension: a randomized, controlled, parallel-group study at 24-hour and 12-month follow-up. Front Physiol. 2023;14:1125841. doi: 10.3389/fphys.2023.1125841.
  14. Wang H, et al. Effects of music therapy on blood pressure in adults with hypertension: a systematic review and meta-analysis. BMC Complement Med Ther. 2023;23(1):97. doi: 10.1186/s12906-023-03929-6.
  15. Alperovitch A, et al. Relationship between blood pressure and outdoor temperature in a large sample of elderly individuals: the Three-City study. Arch Intern Med. 2009;169(1):75-80. doi: 10.1001/archinternmed.2008.588.
  16. Terentes-Printzios D, Vlachopoulos C. Coffee and cardiovascular health: looking through the steaming cup. Cardiovasc Res. 2022;118:e51-e53.