Foods to Lower Blood Pressure

Foods That Help Lower Blood Pressure

First of all, if you are a hypertension patient and your doctor has recommended you to take medication, these foods will never replace medication. That’s why you shouldn’t stop taking your medicine. But if only diet and exercise are recommended as an adjunct to treatment or because you have borderline blood pressure values, these foods will help keep your blood pressure under control.

green vegetables

Fill your plate with leafy greens like spinach, broccoli, kale. The potassium contained in these foods allows sodium to leave your body and relieves tension in your blood vessel walls.

red berries

The pigments that give blueberries, strawberries, and blackberries their rich colors also provide an advantage for your blood vessels: anthocyanin. This natural compound helps make artery walls wider and more flexible, contributing to lowering your blood pressure and indirectly improving your heart health.


Calcium is a key player for good blood pressure control because it helps your blood vessels tighten and relax themselves when needed. Plain, low-fat yogurt is a good way to add calcium without adding too much sugar or fat to your diet.

oily fish

Another good source of calcium is the bones of fish such as salmon or sardines. Also, fatty fish such as mackerel and sardines contain omega-3 fatty acids, which have positive effects on the body.

Unsalted seeds

Add unsalted seeds such as pumpkin, flax and sunflower to salads, yogurt or oatmeal to lower your blood pressure. The seeds are a source of vital minerals like magnesium, which helps control your blood pressure and relax your blood vessels.

Rolled oats

This whole grain product is healthy, satiating and low in sodium. Plus, it’s full of fiber that helps keep your weight and blood pressure under control.


Garlic can do more than add flavor to your meals. It also increases your nitric oxide levels, which dilates blood vessels. The looser your blood vessels, the lower your blood pressure will be.

Olive oil

Polyphenols, the protective antioxidants in olive oil, make it superior to other oils. Polyphenols improve blood vessel health and help them be elastic. Olive oil for a healthy oil selection; Use instead of butter, vegetable oil, or canola oil.

Legumes and beans

A daily cup of peas, lentils, chickpeas or beans will help keep your blood pressure under control. Legumes and beans are rich in fiber and may also help prevent coronary heart disease.

Black chocolate

Dark chocolate with 50-70% cocoa contains a plant compound called flavanol. Like garlic, this can raise nitric oxide levels and lower blood pressure.

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