Blood pressure is considered normal when your reading is at 120/80. A reading of 140/90 is considered high blood pressure, or hypertension. The first number indicates the systolic blood pressure, and the second is the diastolic pressure, which are measurements of the pressure when your heart is pumping blood out and filling with blood between beats. Various foods, including apple cider vinegar, can help reduce hypertension.
Apple Cider Vinegar
To lower your blood pressure, take a daily dose of 1 tbsp. of apple cider vinegar and 1 tbsp. of molasses or raw honey in a glass of water before breakfast and before bed. The FamilyDoctor.org recommends eating a diet low in sodium and high in potassium, because sodium increases your blood pressure and potassium regulates the sodium in your body. Apple cider vinegar and black strap molasses contain an ample amount of potassium. Check with your doctor about a target amount for you to consume per day, which depends on your current blood pressure and how sodium affects your cardiovascular system.
Fibrous Foods
The American Dietetic Association, or ADA, suggests eating an ample amount of soluble fiber, which can lower the levels of your low-density lipoprotein, also called LDL or "bad" cholesterol. The U.S. Department of Health and Human Services created the Dietary Approaches to Stop Hypertension, or DASH, diet to help the public lower blood pressure. It recommends eating seven to eight servings of fiber, such as whole-grain rice, bread, cereal or pasta, while avoiding foods high in cholesterol, saturated fat and trans fats or partially hydrogenated oils. Ground flaxseed is another good source of fiber. Eat the flaxseed in a ground form, because your body is able to appropriately digest and use it. Do not substitute flaxseed oil, which does not contain fiber.
Produce and Legumes
Mineral deficiencies of potassium, calcium and magnesium may cause hypertension. Scientific experts agree that these minerals help regulate sodium levels, but they have different theories on how. Some say that these minerals work to reduce hypertension by relaxing small blood vessels, eliminating sodium through excretion or restricting hormones that raise blood pressure. According to the DASH diet, focus on eating fresh vegetables, fruits and legumes. A variety of options are available, such as beets, broccoli, cauliflower, cabbage and dark leafy greens like kale, collard greens and spinach. The ADA states that a vegetarian diet with low-fat dairy or no dairy can help reduce your blood pressure. Organic beans generally contain a high amount of protein, fiber, magnesium and potassium, and bananas offer a good source of potassium.
