Foods for stable blood pressure.

This is a subject that I am very passionate about. Almost 7 years ago I was diagnosed with the auto-immune disease, Postural Tachycardia syndrome, which among other cardiac problems causes low blood pressure.

Before this time I was completely unaware low blood pressure (hypotension) could be a problem. And it seems many other people around me including medical professional didn’t also. Still so this day, in the rare circumstances when I am seeking advice from medical professionals, it causes much confusion.

For a long time the focus with in the medical industry has been on lowering blood pressure and keeping it low. Due to the correlation between heart disease, and stroke with high blood pressure, this direction has seemed feasible. With this the most common advice given to the general population on controlling blood pressure is to eliminate salt and sodium.

However blood pressure is far more complicated that this. There is a optimal range of blood pressure, and to achieve that we need to look a little deeper into the contributing factors. Salt has a purpose within our bodies, and with out it we can easily cause alternative issues with our bodily functions including our blood pressure.

How combat low blood pressure.

Due to my condition, I am currently consuming what would be considered a high salt diet. I am very carful to say salt and not sodium here. The salt I consume is of high mineral content, sea salt of Himalayan salt. This is to ensure the salt I consume can do the best job of fuelling me with essential minerals. This also means I have to balance it out with optimal water consumption. With this being said, this does not suit the majority of people and it only being done under medical advisement. This dietary adjustment is purely due to low blood pressure. I am telling you this to highlight the importance of adjusting your diet to personal circumstances. We are all complex individual beings, and learning to embrace and work with out bodies needs it the key to healing.

Now I’ve had my soap box moment, let’s get down to the other ways we can stabilise blood pressure…..

Foods that effect blood pressure

Citrus – Citrus fruits have been shown to have a positive effect on blood pressure for multiple reasons, with effectiveness differing from fruit to fruit. However grapefruit in particular is shown to be most effective it can also interfere with blood-pressure-lowering medications.

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Omega 3 – Time and time again, we see that omega-3 is beneficial throughout the body to fight dis-ease and restore the bodies functions to optimal state. When you have a good balance of omega-3 fatty acids in your body, they reduce inflammation throughout your body. Including in the blood vessels. This leads to a lower risk of hypertension AND hypotension.

Swiss chard – packed full of essential minerals needed for blood pressure regulation through the control of blood vessel contraction.

Pumpkin Seeds – Also high in essential minerals for blood vessel contraction but also amnio acid arginine also important for the relaxation of blood vessels.

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Legumes – High in essential minerals as well as fiber, multiple studies have shown a switch to beans and lentils can significantly lower blood pressure in those with hypertension.

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Berries – Rich in antioxidants including anthocyanins. Anthocyanins have been shown to increase nitric oxide levels in the blood and reduce the production of blood-vessel-restricting molecules.

red strawberries in colorless plastic crate
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Pistachios – High in essential minerals for blood vessel control. Shown in a review to have the most positive effect on blood pressure of all nuts included in the studies.

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Carrots – Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation.

close up photography of orange carrots
Photo by Suzy Hazelwood on

Tomatoes – high in beneficial minerals and lycopene. Lycopene has been repeatedly associated with beneficial effects on heart health.

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Broccoli – Broccoli is loaded with antioxidants, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body.

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Chia and flax seeds – Filled with beneficial minerals and omega-3 ALA, they are a great all round addition to your diet to regulate blood pressure.

three wooden spoons with flax seeds
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Beetroot – high in nitrates, which help relax blood vessels and may lower blood pressure. Shown to be beneficial through consuming the root or leaves and even as juice.

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Please be aware alot of the information in this website is based on my own personal experience and research, and I am a trained Nutritional Coach not a medical professional. If you are needing advice about a medical condition, please seek advice from a medical professional.

This website follows my personal research and learning into health and wellbeing, as well as my own personal comments on the subject matters. All posts contain my own personal opinions and does not reflect the opinions of any organisations I may be affiliated with. Any information I provide on my website is accurate and true to the best of my knowledge but there may be omissions, errors or mistakes that I am unaware of. All information presented on this website is for informational purposes only and shouldn’t been seen as advice. I reserve the right to change how I manage or run my blog and may change the focus or content at any time 

Published by Restorative Wellbeing

Fit mama focused on helping people make the most out of their workout and recovery.

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