Foods That Lower Blood Pressure and Blood Sugar

If you suffer from high blood pressure and blood sugar, changing your diet is essential for preventing health conditions like hypertension and diabetes. Processed food items are often high in saturated fat, sodium and refined sugars, which are all detrimental to your health. Substituting unhealthy foods with those conducive to your health can lower your blood pressure and well as blood glucose levels.

Fiber-Rich Foods

An inadequate amount of dietary fiber can significantly increase high blood pressure, according to James Scala in the book "Twenty-Five Natural Ways to Lower Blood Pressure." In fact, consuming as little as 30 g of fiber can reduce blood pressure by several percentage points. Fiber-laden foods will not raise your blood sugar levels like other refined starches will, but instead will lower glucose levels by binding to simple sugars, Scala says. This modulation results in a lower insulin output. According to MayoClinic.com, high-fiber foods include barley, bran flakes, brown rice, raisins, raspberries, almonds, lentils and artichokes.

Apple Cider Vinegar

Consuming apple cider vinegar may help lower blood pressure and strengthen the heart muscle, according to Earl Mindell and Larry Johns in the book "Amazing Apple Cider Vinegar." It functions as a blood thinner, thereby reducing the risk of stroke resulting from constricted vessels. The potassium present in this liquid is also beneficial for the heart and blood, Mindell and Johns says.



The pectin present in apple cider vinegar is responsible for lowering blood sugar levels, Mindell says. This compound will also help stabilize glucose levels after long-term use.

Natural Diuretics

Natural diuretics help in treating water retention in the body but are also effective in preventing the re-absorption of salt for lower blood pressure. Watermelon, for example, is composed primarily of water and the rind contains citrulline, which improves blood flow through the arteries, David Grotto and Marianne Edge say in the book "101 Foods That Could Save Your Life." Unlike synthetic diuretics that can increase blood sugar levels, natural varities can replenish potassium for lower and stabilized glucose levels, Mary McGowan and Jo Chopra say in the book "The Hypertension Sourcebook." Common natural diuretics include dandelion greens, asparagus, cabbage, tomatoes and beets.