13 Ways To Lower Blood Pressure Naturally Researchers looked at 29 studies involving adults taking vitamin C supplements (an average of 500 milligrams a day) for a minimum of two weeks. Taking vitamin C was consistently shown to lower both diastolic and systolic blood pressure, especially for those with hypertension—something one third of US adults has. How? Researchers speculate that vitamin C may protect levels of nitric oxide, a natural compound in the body that helps blood vessels maintain normal blood pressure. While more research is needed before docs will start recommending taking vitamin C as a way to help hypertension, there are plenty of other well known ways you can lower your risk today, says celebrity nutritionist Paula Simpson. “It’s well documented that lifestyle factors such as diet and exercise can reduce the incidence of chronic disease, including hypertension,” she says.
One simple change: Adding foods to your diet that naturally lower your sodium levels—a leading culprit of hypertension, says Simpson. Foods rich in potassium, such as bananas, oranges, cantaloupe, and baked potatoes, help your body excrete sodium. Plus, foods full of potassium also tend to be high in vitamin C, potentially offering your blood pressure a two-for-the-price-of-one benefit. Get the most vitamin C out of your produce by opting for localand organic fruits and veggies whenever possible, says Simpson. “Also eat the produce in its raw form as cooking destroys the vitamin C,” she says. Also see: Organic Fruits And Veggies Shopping Guide, Work Out Safely With High Blood Pressure, Vitamin C And Your Heart
