1. 苹果
Whole apple consumption can improve risk factors for heart disease, such as cholesterol and inflammation. Research also found that eating at least one whole apple per day decreases the risk of hypertension by 9%。1
苹果可能通过其中的黄酮类化合物来降低血压，这些化合物通过增加一氧化氮的生成来改善内皮功能，从而信号血管放松，降低血压。2
2. 柑橘类水果
Citrus fruits (oranges, grapefruit, lemons, limes) contain hesperidin, a flavonoid that may lower blood pressure and improve heart health.
一项研究发现，大约两杯橙汁可以有效降低处于前期高血压或一级高血压患者的收缩压（血压测量中的上数值）。这些效果主要归因于橙皮苷及其潜在的改善内皮功能和减少炎症的作用。3
3. 香蕉
Bananas are relatively high in potassium, which can help lower blood pressure by increasing the amount of sodium you process out of the body. It can also ease tension in your blood vessel walls.4
关于香蕉摄入与降低血压的研究结果不一。一些研究看到了改善，而其他研究则几乎没有效果。56
4. 猕猴桃
One study found that adults with moderately elevated blood pressure improved after eating kiwi. Participants who ate three kiwi fruits per day for eight weeks experienced more significant improvements in blood pressure than those who ate one apple per day.7
这些效果可能归因于猕猴桃中的钾、维生素C和抗氧化剂。
5. 蓝莓
Blueberries may help lower blood pressure due to their anthocyanins (a polyphenol). In one study, participants who drank a beverage made with freeze-dried wild blueberry powder daily (a little more than 1 cup) saw a reduction in their systolic blood pressure compared to the placebo group.8 They also experienced improvements in blood vessel function and cognitive function.
6. 石榴
Drinking pomegranate juice may help improve systolic blood pressure regardless of the amount consumed or the duration. Researchers found that having more than 1 cup of pomegranate juice may reduce diastolic blood pressure (the bottom number).9 Be sure to choose 100% juice without added sugar.
7. 核桃
One study found that participants who consumed around 2-3 ounces of walnuts daily as a snack experienced lower central diastolic blood pressure, which is the pressure moving toward the heart, brain, and kidneys.10
研究人员认为这些效果可能是由于血管紧张素转换酶（ACE）抑制作用，以及坚果中的抗氧化剂，这些物质可以帮助改善血流。
8. 开心果
Adults with high cholesterol found consuming about 1.5 ounces of pistachios daily reduced systolic blood pressure during acute mental stress and at rest. The study also found that replacing low-fat snacks with pistachios equal to around 20% of a person's total daily calorie intake (about 3 ounces) improves blood pressure in adults with well-controlled type 2 diabetes.11
9. 杏仁
Almonds contain antioxidants, healthy fats, fiber, potassium, and magnesium, which may help reduce blood pressure.12 One review of studies found that consuming more than 43 grams of almonds daily for six weeks led to considerable improvements in diastolic blood pressure.13
10. 三文鱼
The optimal intake of omega-3 fats for blood pressure control is around 3 grams, which is equivalent to 4-5 ounces of Atlantic salmon. Individuals at high risk of developing heart disease may benefit from higher amounts.14
一项研究发现，每天摄入3克ω-3脂肪酸可使收缩压平均降低4.5毫米汞柱。15
11. 沙丁鱼
One recent study highlighted that in addition to omega-3s, sardines contain other nutrients like potassium, magnesium, and zinc, which can help lower blood pressure.16 One cup of canned Atlantic sardines provides nearly 1.5 grams of omega-3 fatty acids.17
12. 叶绿蔬菜
Leafy green vegetables like kale, cabbage, and spinach are a rich source of nitrates, which can lower blood pressure.18
一项研究发现，每天摄入60毫克膳食硝酸盐（相当于一杯叶绿蔬菜）可以帮助降低血压并降低心血管疾病的风险。19
13. 甜菜
Research suggests beetroot juice can help reduce blood pressure and increase blood flow, improving heart health, likely due to its high nitrate levels. The researchers suggest consuming beetroot juice daily for at least two weeks for sustained results.20
14. 胡萝卜
Carrots are rich in vitamins, minerals, and other beneficial plant compounds that can help manage blood pressure. One study found that 100 grams (about 1 cup) of grated carrots eaten daily reduced the risk of high blood pressure by around 10%.21
15. 大蒜
Garlic may help reduce blood pressure by improving blood flow. One review found that garlic, especially Kyolic aged garlic extract, can help lower blood pressure, arterial stiffness, and cholesterol levels.22
这些效果主要在服用高剂量大蒜补充剂的人群中观察到。在餐食中加入几瓣大蒜不太可能导致血压明显改善。23
16. 生姜
Though you may not see significant improvements in blood pressure after adding ginger to meals, there is evidence that ginger supplements can regulate blood pressure.
一项综述指出，大于3克剂量的生姜补充剂可以显著改善50岁以下成年人的收缩压和舒张压。24
17. 豆类
One observational study noted that a daily intake of about 1 cup of cooked legumes (peas, beans, or lentils) was associated with a decreased risk of high blood pressure.25 Researchers suggest legumes can inhibit ACE activity and increase nitric oxide production, lowering blood pressure.
18. 番茄提取物
Tomatoes contain lycopene and potassium, which may affect heart health. A review found taking 10-15 milligrams of tomato extract with lycopene daily significantly improved systolic blood pressure in people with and without high blood pressure.26
然而，其他形式的番茄，包括饮食中的番茄和合成番茄红素，没有看到改善。
19. 燕麦
Numerous studies associate oats and oatmeal with improved cholesterol levels and weight control. Newer studies suggest it may also help with blood pressure regulation.27
研究人员发现，当摄入足够的燕麦以提供至少5克β-葡聚糖（燕麦和大麦谷物中的可溶性纤维）时，收缩压和舒张压都有显著降低。28 同时，1.5杯煮熟的燕麦粥提供约4.8克β-葡聚糖。29
20. 糙米
One study found a 60% reduced risk of high blood pressure in people who reported frequent consumption of whole grains compared to those who reported no consumption.30
参与者被评估为他们多久食用一次糙米、发芽米或小麦/小米混合米饭。那些回答“有时”或“总是”的人被归类为经常食用者。研究人员认为这可能是因为它们的纤维浓度和其他植物化合物。
喝水能降低血压吗？
Decreased water intake is associated with high blood pressure. Therefore, drinking water may help lower your blood pressure, especially if you aren't hydrated.31
什么食物会升高血压
Foods to limit or avoid with high blood pressure include:32
- Salt
- Saturated fat
- Refined carbohydrates and processed foods
- Fried foods
- Alcohol33
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