foods to lower blood pressure

Top 10 Best Foods To Lower Blood Pressure Naturally

High blood pressure also called hypertension that causes the pressure of blood against our artery walls. In the long term, this can lead to more serious health problems such as heart disease, kidney disease or even stroke. Many would ask why to bother while my body is still functioning well. The bad news is that high blood pressure is a silent killer that comes with no symptoms. You would never notice your blood pressure until you have it measured or worse, till it attacks your vital organs. Even though medication can manage high blood pressure, there can still be side effects. The easiest, yet safest way to keep your blood pressure under control is to be mindful of your diet. This article is going to list out 10 most common foods to lower blood pressure naturally. [1].

10 best foods to reduce blood pressure

There has been a popular eating method introduced to keep your blood pressure under control. It is called DASH which stands for Dietary Approaches to Stop Hypertension [2]. This method encourages its followers to cut down on salt intake, load up on fruits and vegetables and switch to low-fat and whole foods. Check out below 10 foods recommended by DASH.

Leafy greens are the top foods to lower high blood pressure

Leafy greens are always the best foods to not only lower your blood pressure but also improve your holistic health. Too much sodium intake causes your body to work harder to pump more blood through its vessels, which makes your blood pressure rocket. Potassium in leafy greens is a great helper that assists the body to flush out sodium through your pee.

foods to lower blood pressure

Moms are always right. Eat your veggies, especially those rich in potassium. Load your plate with kale, broccoli, lettuce, spinach, collards, and Swiss chard. You can make your favorite salads with these greens or blend them with bananas, nuts and skim milk. Be creative with your cooking style.


Bananas have always been loved by nutritionists because of their health benefits. Besides leafy greens, bananas also contain a large amount of potassium. A medium-sized banana can have up to 422 milligrams of potassium [3]. Having a banana a day would send your high blood pressure away.

foods to lower blood pressure

This food does not only relax your blood vessels but it is also a tasty treat. You can mix bananas in your smoothie or have it along with a boiled egg for breakfast. Eat plenty of fruits and do not skip bananas.


Blueberries contain a large number of anthocyanins which are proved to be able to control our blood pressure. There was a study conducted with more than 34,000 people with high blood pressure. The result showed that those who had taken the highest amount of anthocyanins lowered their risk of hypertension to 8 percent compared to those with lower anthocyanin intake.

foods to lower blood pressure

If you are not a fan of blueberries, you can switch to strawberries and raspberries. They are also high in anthocyanins. You can have your berries with yogurt or have them eaten fresh.


Don’t you just love this healthy treat for breakfast? This food is abundant in fiber that can keep you full for a longer time. Researchers have also found that beta-gluten in oats can reduce blood cholesterol levels and blood pressure.

foods to lower blood pressure

Aren’t you just in love with a jar of oats mixed with skim milk, some berries, and cinnamon on top? Three to five cups of this healthy whole grain will keep your day energized and hypertension-free.

Red beets are excellent foods to lower high blood pressure

A study in 2015 reported that people with hypertension showed positive results after just a few hours of drinking beet juice. Beets contain nitric oxide which keeps your blood vessels open and relaxed. This food is a wonderful remedy for people with high blood pressure in the short and long term.

foods to lower blood pressure

There are various ways to prepare your beets. They are great options for your stews. You can also drink a cup of beet juice every day to get the most benefits from this food.

Fatty fish 

No one can deny the health benefits of fatty fish. They are better alternatives for unhealthy fat and red meat. Fatty fish such as salmon, mackerel, sardines are high in omega 3-fatty acids. Those acids are able to reduce blood pressure and inflammation in our bodies.

foods to lower blood pressure

Those lean protein sources can be prepared in different ways. Baked salmon with herbs, lemon, and olive oil is one of my favorites. If you do not like to eat fish, you may consider taking fish oil supplements as a preferable alternative.


This anti-fungal food not only adds flavor to your dish but it is also an excellent source of nitric oxide that helps open your blood vessels and control hypertension.

foods to lower blood pressure

You should incorporate garlic as a healthy spice in your diet. If you are not fond of the strong smell of garlic, you can switch to different herbs (basil, cinnamon, rosemary) that are also beneficial to your health.

Dark chocolate

If you have a sweet tooth, do not fret. You can still enjoy your sweet treat on the condition that there is at least 70 percent of cocoa in your food. Dark chocolate which is rich in cocoa can lower the risk of cardiovascular disease and reduce hypertension or pre-hypertension.

foods to lower blood pressure

Enjoy your chocolate while sprinkling it on your yogurt. You can also make your own healthy chocolate whole-grain cookies as snacks for yourself and your family.

Fermented foods

Are you a fan of kimchi? If so, congratulations! Kimchi or fermented foods, in general, are homes of probiotic bacteria that are essential to our gut health. Some studies have shown that fermented foods may have a slight effect on managing high blood pressure.

foods to lower blood pressure

You can eat them raw or mix them in different dishes. I love kimchi beef stews. If you are not familiar with their taste, you may want to consider probiotic supplements instead.


Do you find pomegranate juice pretty to look at? If you do, remind yourself that drinking the juice is a better way to keep your blood pressure under control. This fruit contains a large amount of antioxidant content that can reduce your hypertension.

foods to lower blood pressure

Drinking a cup of pomegranate juice every morning is a refreshing way to boost your day. If you consider buying packaged pomegranate juice, be mindful of the sugar content.

To sum up – What are good foods to reduce blood pressure?

There is a wide range of foods that can lower your blood pressure. Most of the foods are fruits, vegetables, whole grains or lean meat. Eat smart and stay hypertension-free as you are what you eat. Share your healthy food-shopping list with your friends and family for a healthier and happier life.




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