I'm a doctor - here are 5 foods that can help lower your blood pressure

A doctor trained at Harvard and Stanford has revealed five foods scientifically shown to help lower high blood pressure . It is estimated that just over one in three UK adults, which is just over 14 million people, are living with high blood pressure.

Among these, about nine million have received a diagnosis from their GP, the British Heart Foundation reports, while many often go undiagnosed. Without treatment, elevated blood pressure can dramatically increase the likelihood of heart attacks and stroke. It's additionally linked to a heightened risk of vascular dementia.

In an effort to assist people in managing their blood pressure, Doctor Sethi has turned to TikTok to outline foods backed by scientific research that can help lower and prevent hypertension. "Top five foods that can help lower blood pressure, supported by scientific evidence," the doctor stated at the beginning of the clip.

He proceeded to identify the five foods , which are detailed below.

"First, bananas," he declared. "These are high in potassium, which aids in reducing blood pressure by helping the kidneys eliminate excess sodium."

Consuming excessive amounts of sodium-heavy foods, particularly those high in salt, can lead to elevated blood pressure, raising the risk of heart attacks and strokes, the NHS warns. Therefore, supporting your body's ability to flush out surplus sodium is an effective method for managing high blood pressure.

"Second, dark chocolate," he continued. "It is packed with magnesium and flavanols which lower blood pressure by boosting the production of nitrous oxide."

Nitric oxide assists in relaxing blood vessels, facilitating easier blood flow and consequently reducing blood pressure, research indicates. Evidence suggests dark chocolate may particularly benefit elderly people and those at elevated cardiovascular disease risk rather than younger populations.

He proceeded to explain that beetroot represents the third food capable of helping reduce blood pressure, as it delivers comparable health benefits to dark chocolate. "Beetroot can improve blood pressure due to its organic nitrates, which the body converts into nitrous oxide," he said.

Research supported by the British Heart Foundation discovered that hypertensive patients consuming 250ml of beetroot juice daily achieved normal blood pressure ranges by the study's conclusion.

Regarding the next item on his list, Dr Sethi noted: "Pomegranates have been shown in studies to reduce blood pressure by lowering the levels of angiotensin converting enzyme (ACE)."

ACE represents a protein with a vital function in blood pressure regulation through managing blood vessel dimensions throughout the body, the NHS states.

"And finally, ginger can act as a natural calcium channel blocker, making it a useful tool for managing blood pressure," Dr Sethi revealed. Ginger could potentially reduce blood pressure by inhibiting calcium channels in the heart, which may assist in relaxing blood vessels and enhancing circulation.

Research conducted in 2017 discovered that people who consumed ginger regularly demonstrated a reduced likelihood of developing hypertension.

Should you suspect that you have high blood pressure or consider yourself at risk, the NHS advises booking an appointment with your GP. Alternatively, you can request a blood pressure check at your local pharmacy.