1) Garlic. A few smaller studies seem to suggest that garlic might help lower your blood pressure. Larger, more clinically sound studies are needed to establish a definite connection.
2) Cocoa. Cocoa is packed with antioxidants known as polyphenols. Some studies have shown people who eat chocolate have median blood pressure reductions of 4.7 points systolic and 2.8 points diastolic. Results like this are in line with what you might expect from some common blood pressure medications. The catches: Chocolate also contains oxalate, which binds to calcium and inhibits its absorption into our bodies. Further complicating the picture, sugar might be linked with blocking calcium too. Chocolate is also high in saturated fat. Confused? Maybe you might want to consider other foods rich in polyphenols like: apples, blackberries, blueberries, cantaloupe, cherries, cranberries, grapes, pears, plums, raspberries, strawberries, broccoli, cabbage, celery, onions and parsley.
3) Psyllium. The research is inconclusive, but 12 grams of soluble fiber per day might help reduce blood pressure. A good source of soluble fiber is blond psyllium husk. Other top sources of fiber are beans (pinto, lima, kidney, etc.), peas (black-eyed, etc.) and lentils.
4) Calcium. Diets low in calcium have been linked to an increased incidence of high blood pressure. But… taking calcium supplements has not been associated with preventing high blood pressure. Excellent natural sources of calcium include: Milk; yogurt; cheese; sunflower seeds; sesame seeds; dark green leafy veggies; fortified tofu; and fish with small edible bones (like sardines and salmon).
5) Vitamin D. Recent research shows some promise that Vitamin D might help protect against high blood pressure by helping maintain healthy levels of calcium and phosphorous in the blood. Excellent food sources include: cod liver oil, salmon, mackerel, milk, egg yolks, beef liver, cheese and dairy, and tuna or sardines canned in oil. Plus, ten minutes a day of sunshine helps your body make its own Vitamin D.
6) DHA and EPA. These are Omega-3 fatty acids, most often associated with fish and fish oil capsules. Some research shows a small reduction in blood pressure with these fish-derived Omega-3 fatty acids.
7) Alpha-linolenic acid (ALA). Alpha-linolenic acid is the veggie-derived precursor to Omega-3. One study suggested that flaxseed (high in ALA) might reduce blood pressure, but right now the evidence is less compelling than that with fish-derived Omegas. Excellent sources include: flaxseed/linseed, soybean, olive, canola and walnut oils.
Coenzyme Q-10. This vitamin-like coenzyme with antioxidant properties is a key part of cellular energy production. Low levels have been linked with high blood pressure, but it’s not clear if this is a cause or effect. More studies are needed before a conclusive connection can be made.
So, does this mean you can eat a sesame seed encrusted piece of salmon, drizzled in garlic infused olive oil, served on a bed of leafy greens and your blood pressure will go down? Not likely.
Your needs are unique. Overdoing one thing can create unforeseen issues elsewhere, especially with drug interactions. Vitamins and supplements are dangerous in high doses. The best place to start is to meet with your doctor and see what dietary changes make the most sense for your whole health picture.