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15 foods that help lower blood pressure

Updated: Aug 26, 2021

If you have high blood pressure, then it can increase your risk of many things, including heart attack, stroke, and vision problems, to name a few. That's why it's so important to control high blood pressure, including natural remedies like walking and meditating and working with your doctor to find a drug that helps. Here are nearly two dozen foods that can help lower the pressure of blood.

1. Bananas

Foods that lower blood pressure is often high in potassium content and similar nutrients. Many people around the world recognize bananas as a rich source of potassium - and that's correct, as each banana contains around 420 milligrams or 11 per cent of the 4,700 milligrams.

Surprisingly, however, many vegetables are richer in potassium than these popular fruits. One cup of chard contains 960 milligrams, one cup of cooked white beans contains nearly 1,200 milligrams, and a whole avocado contains 975 milligrams.

2. Pomegranates

A review of research studies in pharmacology found that drinking pomegranate juice lowers blood's systolic and diastolic pressure.

Therefore, you may want to start swapping your morning orange juice for one and a half cups of this heart-healthy alternative.

3. Berries

Flavonoids have been linked to lowering the pressure of blood and hypertension.

For example, one study found that people with hypertension who ate more antioxidants from the berries reduced their risk of hypertension by 8%.

4. Watermelon

Research on watermelon extract and hypertension suggests that the amino acid citrulline present in the fruit can help control hypertension; found that those who took watermelon extract showed a reduction in blood pressure, particularly in the ankles and arteries of the arm.

5. Kiwi

Kiwi is another food that lowers blood pressure. In one study, researchers looked at how fruits perform compared to apples.

They found that eating three kiwifruits a day for eight weeks lowered blood pressure in people with slightly high blood pressure than eating an apple a day for the same period.

In addition, a daily serving of kiwifruit has been found to lower blood pressure in people with only slightly elevated levels. Kiwifruits are also an excellent source of vitamin C, which can also improve the pressure of blood.

6. Lentils

That's thanks to potassium: 100 grams of broken red lentils have more potassium than a banana. Also, dietary vegetables (which include lentils) have been found to lower blood pressure.

7. Fermented food

According to a review published in hypertension, eating foods rich in probiotics may modestly lower blood pressure.

Study participants who saw a remarkable positive impact on their blood pressure regularly consumed several species of probiotic bacteria for more than eight to ten weeks.

To increase your intake of probiotics, try adding kimchi, kombucha, tempeh and miso to your diet. Keep in mind. However, that fermented foods like these can contain a lot of salt. Therefore, there is a possibility that eating these foods can backfire and raise the pressure of blood.

8. Oatmeal

A Scientific body of research has shown that eating oatmeal can lower both systolic and diastolic blood pressure. For example, a study published in the Clinical Nutrition found that eating beta-glucan (a unique fiber found in oats) lowered blood pressure in men and women who had high blood pressure.

Another study found that consuming 5.5 g of oat beta-glucan daily for six weeks reduced systolic and diastolic pressure of blood by 7.5 and 5.5 points in people with mild or borderline hypertension. In addition, fiber can help maintain healthy body weight and prevent obesity, a risk factor for hypertension. (Here are seven things your doctor won't tell you about your pressure of blood.)

9. White beans

To lower blood pressure, it's helpful to eat foods rich in at least two of these three minerals: calcium, magnesium, and potassium.

One cup contains 13% of the recommended daily calcium, 30% of the daily magnesium and 24% of the recommended daily potassium.

10. flax seeds

Sprinkling ground flaxseed on meals can have a significant impact on blood pressure readings.

Again according to one study published in the journal hypertension, participants with hypertension and peripheral arterial disease ate 30 grams (about one ounce) of ground flaxseed per day.

After six months, systolic pressure of blood (the highest number) decreased by an average of 15 mm Hg, and a diastolic pressure of blood (the lowest number) dropped by 7 mm Hg. Don't miss the ten healthy reasons why you should eat more flaxseed.

11. Dark chocolate

Foods that have low blood pressure and taste good? Chocolate is at the top. Also useful: combine with almonds.

According to study published in the Journal of the American Heart Association found that the two together can reduce the risk of heart disease. Conserve 30 grams of dark chocolate a day and make sure it contains at least 70% cocoa.

12. Beet juice

In a study published in the American Heart Association journal hypertension, people with high blood pressure who drank a glass of beet juice a day had a drop in blood pressure of about 10 mm Hg.

The magic ingredient? Nitrate, which turns into nitric oxide, is a gas that dilates blood vessels and promotes blood flow. Beetroot also contains many other essential nutrients such as calcium, iron and potassium, suitable for the heart, digestion and general health.


Many foods that lower the pressure of blood contains large amounts of these three minerals. An ISRN pharmacology study was the first to link sulforaphane, the primary ingredient in cruciferous vegetables, with a specific metabolic pathway that reduces blood pressure.

Additionally, broccoli sprouts are rich in compounds that can help minimize damage to the arteries, playing a role in hypertension.

14. Green leaves

According to Harvard Medical School, many green leafy vegetables, including arugula and kale, spinach and kale, contain potassium and magnesium, which are essential minerals for controlling blood pressure.

These nutrients are an integral part of the Dietary Approaches to Stop Hypertension (DASH) diet, which includes a variety of foods that lower blood pressure.

A potassium-rich diet helps the body become more efficient at eliminating excess sodium, which can raise blood pressure, and magnesium helps promote healthy blood flow, according to Joy Bauer, RDN, former director of nutrition and health.

15. Natural yogurt

The American Heart Association reported that yogurt could reduce the risk of hypertension in women. Some researchers found that middle-aged women who ate five or more servings of yogurt per week for 18-30 years had a 20% reduction in the risk of hypertension compared to women of a similar age who rarely ate yogurt.

Sugar-free yogurts, such as natural or Greek yogurts, tend to have more benefits. Enjoy them with fruit, nuts or seeds for a healthy snack or dessert.

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