The Top 12 Foods That Lower Blood Pressure

The Top 12 Foods That Lower Blood Pressure

So you want to lower your blood pressure naturally, through your diet. That’s great!

There are lots of natural, healthy ways you can change your diet that will positively impact your blood pressure and keep your cardiovascular system feeling healthy.

If you eat more potassium, magnesium, and calcium, and cut down on your sodium intake, your blood pressure will naturally lower and you’ll enjoy lower risk of heart attack and stroke. Great!

However, if you want to take things to the next level, there are some foods that are absolutely amazing for lowering your blood pressure – even outside of their nutritional content. These “heart healthy superfoods” will keep your cardiovascular system running well and your blood pressure low – all the while improving the nutritional composition of your diet and keeping you feeling great.

Remember – if you’re suffering from high blood pressure or hypertension always talk to your doctor about the best options for you. It’s almost always a good idea to eat healthier to lower your blood pressure, but only you and your doctor have all the information necessary to make a good informed decision for your health.

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In some cases, medication plus a change in diet would be most effective at keeping you healthy and happy. You and your doctor will be able to make a decision together that will give you the best result possible.

Still – if you want to help bring your blood pressure down naturally, there are a few amazing superfoods that go above and beyond when it comes to lowering your blood pressure and getting rid of hypertension. Let’s go over them right now!

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The Best Foods To Lower Your Blood Pressure

1. All Kinds Of Berries

Berries are an amazing superfood for keeping your cardiovascular system healthy. That’s because they’ve got tons of compounds in them called flavonoids, which can help naturally lower your blood pressure and prevent hypertension.

Flavonoids are also powerful antioxidants – which means you get all the benefits of antioxidant-rich foods whenever you eat some delicious berries! (1)

Try them on top of cereal or in oatmeal in the morning for a tasty boost that will help keep your heart healthy.

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2. Bananas

Keeping with the fruit theme, let’s talk about how good bananas are for your heart health.

They’re super rich in potassium – which means they’ll naturally help keep your blood pressure down. Plus, bananas are delicious – you can enjoy them at breakfast, at lunch, all on their own for a snack – really at any time to give you an energy boost and help you enjoy a heart healthy treat that naturally lowers blood pressure. (2)

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3. Olive Oil

Olive oil is one of the healthiest cooking oils out there – and is especially great for your heart health.

That’s because it’s full of healthy polyphenols, which naturally depress your blood pressure and keep your heart and arteries healthier and more relaxed. (3)

Try cooking more with olive oil rather than other types of cooking oil and you could see a big difference in your blood pressure.

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4. Pomegranates

Let’s go back to fruit! Pomegranates are a veritable nutritional powerhouse that do a ton to keep nearly every part of your body happy.

Researchers have done a lot of work looking at the link between pomegranates and cardiovascular health, and have found that drinking a cup of pomegranate juice every day can help to drop your blood pressure and keep your heart healthy. (4)

Pomegranate juice is rich in polyphenols and potassium – both of which are great for your heart, so reach for a glass next time you’re thirsty!

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5. Low Fat Milk And Yogurt

There have been studies looking at the effect of dairy on blood pressure, with promising results. When people ate low fat dairy products, it was associated with a reduced risk of high blood pressure and hypertension. (5)

Sorry cheese lovers – the lowered risk was only associated with low fat milks and yogurts – so if you’re looking to naturally reduce your blood pressure you could consider switching to low fat versions of milk and yogurt.

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6. Whole Grains (Especially Oatmeal)

Oatmeal is chock full of fiber, and is very low in fat and sodium – a perfect equation for helping to lower your blood pressure.

Plus, researchers have examined the link between eating whole grains and blood pressure – and found that when people consumed whole grains instead of refined grains, there was a significant difference in their blood pressure. (6)

So stay away from white bread and refined grains, and reach for whole grains and whole wheat instead!

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7. Red Beets

The scientific link between beet juice and lowered blood pressure is actually very robust. Scientists have found that drinking beet juice can lower your blood pressure for 6 hours – especially for men. (7)

It’s high in nitric oxide – which will dilate your blood vessels and naturally bring down your blood pressure. If you’ve ever wanted an excuse to add beet juice to your life, now you have it!

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8. Flaxseed

I’ve written about this before, but flaxseed is a legitimate food miracle. It’s unbelievably good for you, and can help your body in a nearly innumerable list of ways.

One of the best ways that flaxseed can help you is in reducing blood pressure. It’s chock full of fiber, plus three compounds called peptides, alpha linolenic acid, and lignans – all of which have been linked to lowered blood pressure. (8)

Scientists agree, flaxseed can help bring your blood pressure down even when you’re taking it in combination with blood pressure medication – making it one of the best heart healthy foods you can have in your diet.

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9. Salmon And Other Omega-3 Rich Fish

Fatty fish that are rich in omega-3 fatty acids are a great way to naturally bring down your blood pressure and make yourself healthier.

Scientists have found that salmon and other fatty fish, when added to the diet about 3 times per week, will significantly reduce blood pressure and help people regain their cardiovascular health. (9)

So get those omega-3 fatty acids wherever you can get them! Salmon and other fatty fish are a great option – as are flaxseeds, walnuts, and chia seeds.

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10. Chocolate (Especially Dark Chocolate)

You knew we were going to get to this eventually.

Most people rejoice whenever they see a list of healthy foods with chocolate on it – but remember that a little bit goes a long way. Chocolate as a food still isn’t magically healthy, and eating a ton of it will do more harm than good. (10)

Still, dark chocolate has been linked to lower blood pressure – if you already have hypertension or pre-hypertension. It’s packed with flavonols and polyphenols which can dilate your blood vessels and help to ease blood pressure problems.

11. Pistachios

Pistachio nuts can be an excellent companion for reducing blood pressure and making yourself healthier. (11)

Researchers looked at study participants who were high in ldl cholesterol and had them eat either one or two servings of pistachios.

They found that the group which only ate one serving of pistachios were able to lower their blood pressure more than the group that ate two – which means that if you want to use this heart healthy nut, make sure to eat them in moderation.

Like chocolate, a little bit of pistachios goes a long way towards helping out your cardiovascular system.

12. Hibiscus Tea

If you want to lower your blood pressure, and you like tea – you might want to try to start drinking more hibiscus tea.

Researchers found that subjects who drank 3 servings of hibiscus tea per day were able to reduce their blood pressure – especially if they had pre-hypertension or high blood pressure already.

Since hibiscus is packed with phenols and antioxidants, it helps to naturally lower your blood pressure – reducing the strain on your cardiovascular system and helping you to avoid serious health problems like heart attacks and strokes. (12)

Try adding some of the above foods to your diet if you’re suffering from hypertension or pre-hypertension and see if any of them can help you naturally lower your blood pressure!

In summary…

The Best Foods To Lower Blood Pressure

  1. All kinds of berries
  2. Bananas
  3. Olive oil
  4. Pomegranates
  5. Low fat milk and yogurt
  6. Whole grains (especially oatmeal)
  7. Red beets
  8. Flaxseed
  9. Salmon and other Omega-3 rich fish
  10. Chocolate (especially dark chocolate)
  11. Pistachios
  12. Hibiscus tea

foods to lower blood pressure

30 comments… add one
  • patricia May 16, 2018, 11:31 pm

    i’ve been looking for ways on how i can lower my blood pressure through diet. health is wealth, and for me, doing it naturally is the best way. i will take note of the foods listed in this post.

  • mia May 17, 2018, 4:02 pm

    berries are very rich in antioxidants, this is the reason why i love them. no i have more reason to eat berries. i specially like it for breakfast.

  • alyssa May 18, 2018, 7:18 pm

    i am a big fan of olive oil because of its health benefits. aside from keeping me in shape, i also saw a big difference in my blood pressure when i started using it.

  • meghan May 21, 2018, 6:49 pm

    low fat milk and yogurt would be my fave on this list! i will try to consume more of the rest of the items to really lower my blood pressure.

  • Aila May 22, 2018, 11:01 pm

    i did my own research regarding foods that can lower blood pressure because my father is suffering from this condition and yes, the foods listed here can amazingly help. we will start to stock our pantry with these superfoods.

  • alice May 24, 2018, 4:44 am

    salmon and omega 3 rich fish are your best bet on this. they’re rich in protein and iron too! i just love salmon!

  • nymfa May 24, 2018, 5:17 pm

    i love oatmeal and chocolate! sometimes i mix them during breakfast. no wonder why i don’t suffer from high blood pressure.

  • mandy May 25, 2018, 7:16 pm

    good thing i stayed on my computer tonight. i really needed to read this to help me cope with my blood pressure. sometimes i feel like i don’t have the best health and this site has been soooo helpful!

  • april May 29, 2018, 5:09 pm

    great! now i know how could i lower my blood pressure immediately without taking medicines. i will start by drinking hibiscus tea.

  • mariane May 31, 2018, 6:08 pm

    i got excited while reading this post! why? because i can lower my blood pressure by eating my favorite food which is dark chocolate! yummy!

  • pricilla June 2, 2018, 3:50 am

    i will definitely see if some of the foods listed here can help me lower my blood pressure naturally. good thing you shared this post. thanks!

  • rosemary June 5, 2018, 12:56 am

    i am worried about my husband’s high blood pressure so i always search online for ways he could lower it down aside from takong his prescribed medications. If red beet is really effective especially in men, then we are ready to give it a try.

  • selina June 5, 2018, 9:52 pm

    i want to lower my family’s risk of heart attack and stroke and this is a great list of foods i can include in our diet to be able to accomplish that.

  • beverly June 6, 2018, 7:33 pm

    eating a healthy diet will surely help your blood pressure go down. staying adequately hydrated is also one easy and effective way.

  • shannon June 7, 2018, 6:30 pm

    this post is an eye-opener for me. i should consider switching to low-fat versions of milk and yogurt moving forward to help lower down my blood pressure.

  • nikole June 8, 2018, 7:46 pm

    banana! it is my favorite fruit! i eat it every day at breakfast, lunch and dinner. it provides me the energy i needed and not only that, it also helps me maintain normal blood pressure.

  • ginger June 11, 2018, 8:01 pm

    i’ve decided to lower my blood pressure through diet and i know now exactly what to do. thank you so much for this meaningful article!

  • laura June 12, 2018, 8:34 pm

    if you really want to lower your blood pressure, the first step is to avoid processed foods and then add the right foods such as these. it is actually easier that you think.

  • stephany June 14, 2018, 3:09 am

    let’s get rid of hypertension! let us start to eat these healthy foods for better and longer life!

  • ali June 15, 2018, 2:59 am

    i will still go with medication plus a change in diet since it was recommended and prescribed by my doctor.

  • sharonia June 16, 2018, 4:01 am

    i was always being told of what foods to avoid when it comes to high blood pressure. good to know that there are foods out there that can help lower my blood pressure.

  • reese June 19, 2018, 2:24 am

    i love oatmeal with bananas! aside from giving me the energy i need, this food also helps me manage my blood pressure.

  • marielle June 19, 2018, 7:29 pm

    aside from eating these foods, you should also exercise regularly. it doesn’t mean that you have to hit the gym. incorporating daily walks into your routine can help lower blood pressure naturally.

  • anouka June 21, 2018, 2:24 am

    aside from adding these foods to your diet, skipping salt and exercising regularly can also help lower your blood pressure.

  • kim June 22, 2018, 2:46 am

    i eat flaxseeds for my blood pressure health. this seed is really a must-have food when you are looking to lower your blood pressure. it is tried and tested!

  • vienna June 27, 2018, 2:21 am

    i love avocados! this fruit can not only lower your blood pressure. it can also nourish your brain and nervous system and can boost your eye health! i am definitely a fan!

  • elise July 2, 2018, 10:36 pm

    hypertension is my health problem. i truly appreciate this post because i learned so much about the foods that i should be eating to lower my blood pressure.

  • julianna July 3, 2018, 9:24 pm

    i will begin a heart-friendly diet with these foods of course to lower my blood pressure. i will also keep my salt and sugar intake in check.

  • madeline July 4, 2018, 9:22 pm

    eating bananas is really a wonderful option to keep your blood pressure under control. So if you want to sustain a healthy blood pressure, start toneat bananas!!!

  • melanie July 6, 2018, 3:17 am

    i should be watching my diet from now on to avoid high blood pressure. i love all the foods you mentioned in your post and i am not aware that they could actually help maintain an ideal blood pressure level.

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