Foods that Reduce High Blood Pressure

Looking for the foods that can stop high blood pressure?

High blood pressure, or hypertension, is a serious health problem. Over time, it causes blood vessel damage that can lead to heart disease, kidney disease, stroke, and other problems.

Hypertension is often called the silent killer due to the fact that it produces no symptoms. If you do not get your blood pressure examined frequently, hypertension might go unnoticed, and untreated, for many years.

List of Foods that Reduce High Blood Pressure

Your diet plays a big role in whether you have high or typical blood pressure. Dietary suggestions for decreasing blood pressure, such as the Dietary Approaches to Stop Hypertension (DASH) diet, include decreasing your intake of fat, sodium, and stop alcohol.

The DASH standards likewise suggest eating more foods abundant in potassium, calcium, and magnesium. In general, you ought to eat more low-fat protein sources, whole grains, and a lot of fruits and vegetables. The following slides provide a few of the best foods you can eat to reduce your blood pressure.

Leafy greens

Foods high in potassium give you a better ratio of potassium to sodium. This enables your kidneys to get rid of more sodium through your urine, which lowers your blood pressure.

Leafy greens such as romaine lettuce, arugula, kale, turnip greens, collard greens, and spinach are high in potassium.

Opt for fresh or frozen greens because canned vegetables frequently have included salt, according to Frozen veggies contain as numerous nutrients as fresh vegetables and they are easy to shop.


Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that consuming these substances may prevent hypertension, and perhaps help to reduce high blood pressure.

Taking in blueberries might avoid hypertension

Taking in blueberries might avoid hypertension

Blueberries, raspberries, and strawberries are easy to add to your diet. Put them on your cereal every early morning. Keep frozen berries on hand for a fast and healthful dessert.


Potatoes are high in potassium and magnesium, two minerals that can help to lower your blood pressure. They are also high in fiber, which is required for an overall healthy diet.

Enjoy a baked potato as the focal point of your supper. Rather of fattening and salty butter and sour cream, try including plain yogurt or salsa for flavor.


Researchers found that individuals with high blood pressure saw significant improvements from drinking beetroot juice. The study authors found that the nitrates in the juice brought down the participants’ blood pressure within simply 24 hours.

You can juice your very own beets or merely prepare and eat the entire root. Beetroot is delicious when roasted or when added to stir-fries and stews.

Remember to use care when dealing with beets. Their deep red color might stain your hands and clothing.

Skim milk

The DASH diet suggests increasing the amount of calcium-rich foods that you eat. Skim milk is an excellent source of calcium and is low in fat. These are both important components of a diet for reducing blood pressure.

Swap out your higher-fat milk for skim milk, or if you don’t care for milk, eat more low-fat or nonfat yogurt. Simply make certain to prevent yogurt that is high in sugar.


High-fiber, low-fat, and low-sodium foods are simply what you desire for decreasing your blood pressure, and oatmeal fits the costs.

Oatmeal for your breakfast is a terrific way to charge up for the day.

By itself, oatmeal can be boring. But avoid including too much sugar. Instead, include fresh or frozen berries to sweeten it up, and maybe simply a touch of honey.


Bananas are an excellent method to add potassium to your diet. Eating foods that are abundant in this mineral is better than taking supplements.

Slice a banana into your breakfast cereal or oatmeal, or take one to work every day for a fast, simple, and economical treat.



Updated: August 30, 2016 — 12:18 pm

The Author

Reyus Mammadli

Healthy lifestyle advisor. Bachelor Degree of Medical Equipment and Electronics.
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