One way to do this is with a healthy diet. The NHS recommends cutting down on the amount of salt in your foods, as salt can raise blood pressure, and to eat plenty of fruit and vegetables.
While these are more general rules to follow, certain foods and drinks have been found to hold blood pressure lowering qualities, one being coconut water.
Coconut water has become popular in recent years and has been hailed for its numerous health benefits.
It’s loaded with important nutrients and minerals, such as potassium, magnesium and vitamin C, that most people don’t get enough of.
A number of studies have suggested how coconut water may reduce blood pressure.
In a small study in people with high blood pressure, coconut water improved systolic blood pressure (the higher number of a blood pressure reading) in 71 percent of participants.
Coconut water’s blood pressure lowering benefits have largely been attributed to its potassium content.
Coconut water contains 600mg of potassium in 240ml, and the mineral has been shown to lower blood pressure in people with high or normal blood pressure.
An animal study also found coconut water has anti-thrombotic activity, meaning it may prevent the formulation of blood clots. https://pubmed.ncbi.nlm.nih.gov/26146124/
As well as reducing high blood pressure and preventing blood clots, coconut water has been shown to reduce high cholesterol.
High cholesterol, like high blood pressure, can lead to heart problems.
In one study, rats that consumed coconut water showed reduction in blood cholesterol, as well as significant decreases in liver fat.
It advises: “Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure.
“Men and women are advised not to regularly drink more than 14 units a week.
“Spread your drinking over 3 days or more if you drink as much as 14 units a week.
“Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure.”
Losing weight, being active and cutting down on caffeine can also keep your blood pressure in check.