5 Foods That Lower Blood Pressure

5 Foods That Lower Blood Pressure

Is your blood pressure high? Are you at risk of hypertension? Do you want to lower your blood pressure without medications? Are you looking for the most natural way to lower your blood pressure? This article provides a list of foods that lower blood pressure effectively. Read on to find out what they are.

What is High Blood Pressure?

High blood pressure, also known as hypertension, is a condition that develops when the force of the blood against the blood vessels is too high. Your blood vessels (arteries) are responsible for transporting blood from your heart to the different parts of your body. The blood pressure is measured using two numbers which are systolic blood pressure and diastolic blood pressure.

The systolic blood pressure is the pressure in the blood vessels as the heart pumps blood, while the diastolic blood pressure is the pressure in the arteries when the heart relaxes.

High blood pressure occurs when the blood pressure in your blood vessels is above the normal range – between 90/60 mmHg and 120/80 mmHg. With any reading above, you are at risk for a stroke, cardiovascular disease, kidney disease, and other problems. There are various ways to avoid high blood pressure, which include exercising and healthy dieting.

What Kinds Of Foods Lower Blood Pressure?

There is a saying that goes, “you are what you eat,” which has proven to be true regarding high blood pressure. When you feed on certain foods, you are exposed to the risk of heart diseases and stroke through high blood pressure. Such foods should be avoided to ensure you live a long and healthy life.

While certain factors of high blood pressure, such as genes and age, cannot be controlled, we can control some. Participating in exercises and eating proper foods is a good way to lower high blood pressure. Here is a list of the best foods to lower blood pressure.

1.    Vitamin C-rich foods

Foods containing high levels of Vitamin C help to lower high blood pressure. Such meals remove the excess water your body produces to flush out excess salt. They also help to prevent oxidative stress, which causes inflammation in the blood vessels resulting in high blood pressure.

Studies have shown that a 500mg dosage of Vitamin C can drastically reduce high blood pressure by dropping the systolic pressure by about 4 points and the diastolic pressure by 1.5 points in 2 months.

Examples of Food Rich in Vitamin C

  • Sweet potatoes
  • Kiwis
  • Citrus fruits such as oranges, grapes, lemons, limes, etc
  • Peppers
  • Broccolis
  • Strawberries
  • Brussels sprout

Certain Vitamin C-rich foods have been known to counteract some high blood pressure medications. Ensure not to take both at the same time, or consult your doctor to know what foods lower blood pressure in relation to your health condition.

2.    Foods That Contain Omega-3 Fatty Acids

Omega-3 fatty acids help to lower blood pressure by reducing the production of oxylipins which are compounds that constrict blood vessels in the body.

In addition, omega-3 fatty acids help decrease triglycerides which, when in excess, can cause a blockage in the blood vessels. They reduce the chances of a heart attack and stroke and regulate the rhythm of the heartbeat. The omega-3 fatty acids can be found in fatty freshwater fishes such as:

  • Salmon
  • Sardines
  • Tuna
  • Lake trout
  • Herrings
  • Mackerel

It can also be found in plant sources such as flaxseed, soy, hemp, walnut, and chia. A regular intake of this fatty acid can help to prevent cardiovascular diseases and improve your overall health.

3.    Foods Containing Potassium

The recommended quantity of potassium to be consumed by an average adult is 4,700 milligrams (mg) per day.

Potassium offers a lot of benefits to the heart. It flushes out excess sodium through the urine, reducing the risk of high blood pressure. It relieves the blood wall vessels of tension and helps to regulate the heartbeat. It also aids muscle contractions, allowing the heart to contract and squeeze out blood that is circulated in the body.

Increased intake of potassium can help you avoid cardiovascular diseases.

Examples of potassium-rich foods that lower blood pressure are:

  • Avocados
  • Bananas
  • Asparagus
  • Apricot and apricot juices
  • Cantaloupe
  • Brown rice
  • Tomatoes
  • Spinach
  • Potatoes
  • Carrots
  • Pistachio, etc

4.    Foods Containing Nitrates

When considering foods that lower blood pressure, foods that contain nitrates are not left out. Nitrate is converted to nitric oxide in the body, which helps to relax the blood vessels. It improves the flow of blood through the arteries by dilating them.

An example of nitrate-rich foods that lower blood pressure quickly is red beet. Red beet contains high levels of nitrate, which is later converted to nitric oxide after consumption. Studies have shown that consuming beetroot juice can lower blood pressure in both hypertensive and healthy people.

Other nitrate-rich foods include leafy greens such as kale, swiss chard, turnip greens, lettuce, cabbage, etc.

5.    Foods High in Fiber

Several studies have been carried out to confirm the ability of fiber to lower blood pressure. Adults with high blood pressure who participated in the studies were recorded to have reduced systolic blood pressure.

These fiber-rich foods also contain other nutrients such as magnesium, potassium, vitamins, and some other essential nutrients. Some fiber-rich foods that lower blood pressure include fruits and vegetables, nuts and seeds like flaxseed, and whole grains like wheat, oats, legumes, etc.


Now, we know that certain foods can help lower your blood pressure, including spices and herbs such as garlic, dairy products including skimmed milk, yogurt, cheese, and so on. Non-dairy products such as soy milk and almond milk are also foods you can add to your diet to lower your blood pressure.

Also, it is best to stop habits such as smoking and embrace activities like exercising. Avoid fatty foods as well as foods that are high in salts to lower your blood pressure.

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Christophe Rude

Christophe Rude

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