9. Garlic
Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin.
A 2020 review concludes that garlic in general, and specifically Kyolic garlic, can reduce:
- blood pressure
- arterial stiffness
- cholesterol
Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. It can also be an alternative to salt as a flavoring.
10. Fermented foods
Fermented foods are rich in probiotics, which are beneficial bacteria that may help manage blood pressure.
In 2020, researchers analyzed data for 11,566 adults aged 50 years or older in Korea. The results suggest that women who had gone through menopause and ate fermented soy foods had a lower risk of hypertension. However, this did not appear to be true for men.
Sodium is a risk factor for high blood pressure, and experts advise people to limit their salt intake. However, a 2017 study did not find that eating salt-fermented vegetables increased the risk of high blood pressure, despite the high sodium content.
The effects of probiotics on blood pressure appeared more beneficial when the participants consumed:
- multiple species of probiotic bacteria
- probiotics regularly for more than 8 weeks
- at least 100 billion colony-forming units per day
Fermented foods to add to the diet include:
- kimchi
- kombucha
- apple cider vinegar
- miso
- tempeh
Probiotic supplements are another option.