High blood pressure, also called hypertension, affects nearly half of American adults. Hypertension occurs when the pressure of blood pushing against the artery walls is too high, causing damage to the artery. Healthcare providers call hypertension the “silent killer” since there are no symptoms, yet constant, irreversible damage is being done to the arteries, increasing one’s risk for heart attack and stroke, among other conditions.
Diet can play a role in preventing and managing hypertension. Many patients understand that a low-sodium diet can decrease blood pressure. However, some small studies have shown that consuming certain foods may also help lower blood pressure. Among these are green tea, pomegranate, and garlic.
Green tea:
The following systematic review and analysis of 24 trials involving 1,697 participants found that green tea significantly reduced both systolic and diastolic blood pressure over the short-term duration of the trials.
https://pubmed.ncbi.nlm.nih.gov/32028419/
Xu R, Yang K, Ding J, Chen G. Effect of green tea supplementation on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Medicine (Baltimore). 2020 Feb;99(6):e19047. doi: 10.1097/MD.0000000000019047. PMID: 32028419; PMCID: PMC7015560.
Another systematic review and analysis of 14 randomized controlled trials involving 971 participants found that among overweight and obese adults, supplementation with green tea or green tea extract produced a small but significant reduction in blood pressure.
https://pubmed.ncbi.nlm.nih.gov/25479028/
Li G, Zhang Y, Thabane L, Mbuagbaw L, Liu A, Levine MA, Holbrook A. Effect of green tea supplementation on blood pressure among overweight and obese adults: a systematic review and meta-analysis. J Hypertens. 2015 Feb;33(2):243-54. doi: 10.1097/HJH.0000000000000426. PMID: 25479028.
Garlic:
The following systematic review included 9 trials involving 482 participants that found some evidence suggesting that garlic preparations may lower blood pressure in hypertensive individuals. However, more studies are needed to show efficacy.
https://www.ncbi.nlm.nih.gov/pubmed/25239480
Rohner A, Ried K, Sobenin IA, Bucher HC, Nordmann AJ. A systematic review and meta-analysis on the effects of garlic preparations on blood pressure in individuals with hypertension. Am J Hypertens. 2015 Mar;28(3):414-23. doi: 10.1093/ajh/hpu165. Epub 2014 Sep 18. PMID: 25239480.
Pomegranate:
In the abstract below, which included an analysis of 22 eligible randomized controlled trials, pomegranate consumption was found to significantly reduce systolic blood pressure, especially when it was greater than 130.
https://pubmed.ncbi.nlm.nih.gov/38410857/
Bahari H, Omidian K, Goudarzi K, Rafiei H, Asbaghi O, Hosseini Kolbadi KS, Naderian M, Hosseini A. The effects of pomegranate consumption on blood pressure in adults: A systematic review and meta-analysis. Phytother Res. 2024 May;38(5):2234-2248. doi: 10.1002/ptr.8170. Epub 2024 Feb 27. PMID: 38410857.
For many individuals who prioritize their health, knowing that certain foods can help lower blood pressure is a simple way to make a positive impact on their lifestyle goals. Although green tea, garlic, and pomegranate are natural foods, some medications may interact with these foods, and some individuals may experience side effects depending on the quantity or preparation of the food. Therefore, it is essential to consult a healthcare provider for the assessment of blood pressure, as well as for the diagnosis and management of hypertension, taking into consideration dietary changes.
