20 Antioxidant Rich Foods To Lower Blood Pressure

Imagine this, you've had the longest day. It's late afternoon and your stomach is grumbling, so you open the fridge and it's nearly empty! Ayyyy, and you don't want to order take out or go out to the grocery store.

If you can relate to this scenario, join the club! I’ve had my fair share of those omg-my-fridge-is-barren moments. And I don’t know about you, but despite being a health coach, putting together a heart healthy grocery list used to give me mind-numbing brain blocks. But thanks to the Core Four Way of Eating (free guide below) along with stocking up on foods rich in a variety of antioxidants, I haven't had any mealtime mayhem in a while!

Maintaining healthy blood pressure levels is vital for overall cardiovascular health and reducing the risk of heart disease and stroke. While various factors influence blood pressure, including genetics and lifestyle choices, incorporating antioxidant-rich foods into your diet can play a significant role in blood pressure management. 

Foods rich in antioxidants help repair the endothelium by reducing oxidative stress, decreasing inflammation, improving nitric oxide production, and enhancing endothelial cell function. By supporting the health of the endothelium, antioxidants play a crucial role in reversing high blood pressure and promoting cardiovascular wellness.

I am inviting you into my kitchen to take a quick peek at what antioxidant foods are always available. So come on and let’s explore the top 20 antioxidant-rich foods that help lower blood pressure.

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1. Berries: You will always find some type of berry in my kitchen to top oatmeal, throw in smooothies, or just to snack on. Blueberries, strawberries, and raspberries are packed with antioxidants called flavonoids, which have been shown to help dilate blood vessels, improve blood flow, and lower blood pressure levels.

2. Dark Chocolate contains flavonoids called flavanols, which have antioxidant properties that can improve endothelial function, reduce inflammation, and lower blood pressure when consumed in moderation. I like having a piece of extra dark chocolate after my meals.  Make sure to choose chocolate high in cocoa content. 

3. Spinach is rich in antioxidants like vitamin C, vitamin E, and beta-carotene, as well as nitrates, which help relax blood vessels and lower blood pressure. Sauteed spinach is a great side to many meals. I also love throwing them into soups and smoothies.

4. Kale is another nutrient-dense leafy green vegetable that provides antioxidants like vitamin C, vitamin K, and beta-carotene, which support heart health and also high in nitrates which are converted to nitric oxide in the body which is the strongest blood dilator in the body. 

5. Beets also contain nitrates, which are converted into nitric oxide in the body. I love roasting or boiling beets, cutting them and having them readdy to snack on or throw into my salads and grain bowls.

6. Avocados are rich in monounsaturated fats, potassium, and antioxidants like vitamin E, which support cardiovascular health and are a good fat to add to meals for balanced nutrition to help lower blood pressure levels.

7. Garlic contains sulfur compounds that have been shown to have blood pressure-lowering effects by promoting vasodilation and reducing inflammation.

8. Tomatoes are rich in antioxidants like lycopene, vitamin C, and beta-carotene, which have been linked to lower blood pressure levels and reduced risk of heart disease. I love adding tomorrows to my most of my meals as they deliver a natural source of sodium to my meals.  I make a chopped tomotoe-cucumber-red onion salad squeezed with lemon and a touch of olive oil to eat with almost all my meals.  It’s so delicious! 

9. Oranges  are high in vitamin C, potassium, and flavonoids, which help support heart health, improve blood vessel function, and lower blood pressure, it’s my favorite go  no to dessert! 

10. Walnuts are a good source of omega-3 fatty acids, antioxidants, and magnesium, which have been associated with lower blood pressure levels and improved cardiovascular health. I love stuffing my mejdool dates with walnuts, and drizzling melted dark chocolate for a special treat. 

11. Flaxseeds are rich in omega-3 fatty acids, fiber, and lignans, which may help lower blood pressure and reduce the risk of heart disease. I use ground flaxseeed in my smoothies and to sprinke on my meals as a topping.

12. Green tea contains antioxidants called catechins, which have been shown to improve endothelial function, reduce inflammation, and lower blood pressure levels.

13. Pomegranates are rich in antioxidants like polyphenols and flavonoids, which have been linked to lower blood pressure levels and improved heart health.

14. Red Bell Peppers are high in vitamin C, vitamin A, and antioxidants, which help reduce inflammation, improve blood vessel function, and lower blood pressure.

15. Turmeric contains an active compound called curcumin, which has antioxidant and anti-inflammatory properties that helps many lower blood pressure and reduce the risk of heart disease.

16. Oats are rich in soluble fiber, which helps lower cholesterol levels and improve blood vessel function, contributing to lower blood pressure.

17. Salmon is a fatty fish that is high in omega-3 fatty acids, protein, and antioxidants, which have been shown to have blood pressure-lowering effects and improve heart health.

18. Lentils are a good source of fiber, protein, and antioxidants, which help stabilize blood sugar levels, improve cholesterol levels, and lower blood pressure.

19. Cinnamon contains antioxidants and anti-inflammatory compounds that may help improve blood vessel function and lower blood pressure levels.

20. Olive Oil is rich in monounsaturated fats and antioxidants, which have been associated with lower blood pressure levels and reduced risk of heart disease.

How Antioxidant-Rich Foods Help Blood Pressure Management:

Antioxidants help neutralize harmful free radicals in the body, reduce inflammation, and protect against oxidative stress, all of which contribute to better cardiovascular health. By incorporating antioxidant-rich foods into your diet, you can help lower blood pressure levels, improve blood vessel function, and reduce the risk of heart disease and stroke. Additionally, many of these foods provide essential nutrients like potassium, magnesium, and fiber, which further support heart health and overall well-being.

There You Have It!

You have 20 blood pressure friendly foods to experiment with. Use them with the Core Four Way of Eating to Lower Blood Pressure and you will be well on your way to better heart health. The question is, "Will you use these ingredients to cook with or add to your daily diet?" Whatever it is, I sure hope you invite me for dinner 😉

Your turn: What’s the #1 staple food on your heart healthy grocery list? Let's share in our Facebook group Lowering Blood Pressure the Natural Way!

Wishing you great healing foods,

Serene ❤

P.S. Want to kickstart your journey to lower blood pressure and optimal health?

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