Best Foods for Lowering Blood Pressure

Best Foods for Lowering Blood Pressure

Hypertension, also called high blood pressure, has a profound effect on many people today. This disease affects many because of their lifestyle. If you’re already struggling with hypertension, changing what you eat can make a world of difference. Here are some of the best foods for lowering blood pressure.



Based on prognostics, an estimated 1.56 billion will likely live with high blood pressure (hypertension) by the year 2025. A striking 75 million living within the United States are already feeling the effects of the disease.

Some would conclude that hypertension only affects those advanced in age, but in 2011-2012, high blood pressure affected a third of those over the age of 20 years old.  This was also conclusive based on the number of individuals who were ingesting antihypertensive prescriptions.

With such a growing disease, what really is it, what causes the disease, and what are the best foods for lowering blood pressure?

What is High Blood Pressure (Hypertension)?


The heart naturally pumps blood through the body. The force at which blood is pushed against the vessels is known as the blood pressure.

If the arteries receive blood at a high systolic pressure (maximum –  pressure exceeding 140 mm Hg) or diastolic pressure (minimum – pressure exceeds 90 mm Hg), hypertension will exist.

Causes of High Blood Pressure


High blood pressure is a lifestyle disease. Factors contributing to hypertension include a diet rich in salt, strong use of tobacco and alcohol, physical inactivity, a diet rich in processed, fatty, and salty foods.  

Best Foods for Lowering Blood Pressure/Hypertension

One of the best ways to contend with high blood pressure is to make changes to your diet. You must regulate the types of food you eat and its quantity.


As someone who suffers from chronic hypertension, here are some of the best foods for lowering blood pressure. If you start incorporating them into your diet or increase your intake, you’ll feel much better.

List of Foods to Lower High Blood Pressure

1. Garlic

Garlic is among the many household items used to lower blood pressure. It serves both as a vasodilator and hypotensor. However, for garlic to have that effect, a specific amount (several cloves) must be ascertained and consumed. While garlic is effective in lowering high blood pressure, care should be exercised since it can bring one’s pressure too low.

2. Guava

Consuming a few guavas each daily tremendously moderate high blood pressure. The guava fruit is replete with potassium which helps the heart to beat in a regular motion.

The tropical fruit also has more vitamin C than an orange. Vitamin C from the guava keeps the small blood vessels in good shape. Based on research the combination of potassium and vitamin C is a win when contending with high blood pressure.

3. Pear

Pear is loaded with potassium and diuretic activity. This activity incites the kidneys to excrete sodium and water from the body.  They are reputed as one of the most effective fruits to combat hypertension.

4. Grapefruit

Grapefruits support and protect the arteries. It is a diuretic food that enhances the fluidity of the blood.

5. Calcium

A person lacking in calcium (calcium deficiency) is prone to hypertension. To combat this deficiency and ward off high blood pressure, dairy products are exceptional sources of minerals. Legumes, cabbage, and broccoli, all plant-based, are great sources from which one can get calcium.

6. Fish Oil

Fish oil supplements are effective when used to combat hypertension. This is because fish oil is rich in omega-3 fatty acids. However, while fish oil supplements play an active role in lowering blood pressure, they do contribute to high cholesterol levels, especially when consumed by patients suffering from high blood pressure. If you opt to use fish oil supplements, do so on a seldom basis.


7. Celery

Though celery is moderate in sodium contents, it is a diuretic and vasodilator.  Vasodilators are often used to treat hypertension in various situations.

8. Fiber

A diet rich in fiber is less prone to hypertensive episodes. A fiber-based diet that includes oats, flax seeds, wheat germ, and others will lower high blood pressure.

9. Leafy Green Vegetables

Leafy green vegetables abound in potassium and magnesium. If you’re suffering from high blood pressure, a well-cooked dish of green leafy vegetables, without the application of salt, should be your daily companion.

This is especially the case for individuals suffering from obesity. A vegetarian diet has much effect on hypertension.


10. Eat More Fruits

Fresh fruits, when eaten in large volumes, protect against high blood pressure.

11. Diuretic Foods

A diuretic is often used to reduce the volume of blood by increasing the flow of urine. These foods are potassium, antioxidant, vitamins, and fiber-filled. They have a profound influence on cardiovascular activities.

12. Legumes

Legumes are rich in potassium, calcium, and magnesium. Those are all minerals that aid in regulating blood pressure. Legumes are low in sodium but rich in fiber.

13. Depurant Broth

The depurant broth is a specific type of broth made with specific vegetable types. These include celery and onions. This broth is efficient as it detoxifies the body and removes waste from the blood that might incite high blood pressure and other chronic illnesses. The depurant broth is normally consumed throughout the day as an alternative to water. (Drink at least 1 half to 1 litre).

14. Squash

Squash is one of the lowest foods in salt, yet one of the richest in potassium. It is a heart-healthy food, and those with hypertension can eat it daily.

15. Potassium

A diet with sufficient potassium wards of hypertension and its adverse effects. Foods that are plant-based provides the highest level of potassium.

16. Milk Whey

Milk whey is normally used to treat high blood pressure and other recurrent illnesses. It is nutritious and is served as a depurant.

17. Magnesium

A diet poor in magnesium gives birth to hypertension. Magnesium can be derived from legumes, nuts, whole germ, and others.

Some people who are hypertensive believe that they have to rely on pills indefinitely. If you want to control your situation, It’s best to consume foods that’ll work for you. Change your lifestyle. You can start by looking at what you can do with this list of the best foods for lowering blood pressure.

Best Foods for Lowering Blood Pressure (Pin it on Pinterest)

Best Foods for Lowering Blood Pressure


*This post contains affiliate links. Please see disclaimer

**Advice given in this article does not replace the advice of your doctor. 

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