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10 Foods To Lower Blood Pressure

[Ilovemyshape.com] High blood pressure, also known as hypertension, is a health problem that can be very serious. Over time, it may damage blood vessel and this can lead to heart disease, stroke, kidney disease, and other problems. Hypertension usually produces no symptoms. That’s why it’s sometimes called the silent killer. if you don’t check your blood pressure often, you could have hypertension for years without even noticing or treating it.

Your diet really affects your blood pressure whether it’s high or normal. Dietary recommendations for lowering blood pressure include reducing your intake of fat, alcohol, and sodium. It’s also recommended that you eat more foods rich in potassium, calcium, and magnesium. In general, you should eat more of whole grains, protein sources of food with low fat, and plenty of vegetables and fruits. The following article presents some of the best foods to lower blood pressure.

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Super Foods To Lower Blood Pressure Naturally

Leafy greens

You get a better ratio of sodium to potassium when you eat foods which are high in potassium. This is able to help lower your blood pressure by allowing your kidneys to eliminate more sodium through your urine. Leafy greens such as arugula, romaine lettuce, turnip greens, kale, spinach and collard greens are high in potassium. Canned vegetables usually have added sodium, so go for frozen or fresh greens. There are many nutrients in fresh, frozen ones and it’s easy to store them.

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Berries, most specifically blueberries have very high natural compounds called flavonoids. According to one study, you could possibly reduce high blood pressure and prevent hypertension by consuming these compounds. You can easily add strawberries, raspberries, and blueberries to your diet to get more of these flavonoids. Every morning, you can place them on your cereal breakfast. For a healthful and quick dessert, keep frozen berries on hand.


According to research, people who drank beetroot juice experienced a significant improvement in their high blood pressure. The study found that the nitrates contained in the juice lowered the blood pressure of the participants within just 24 hours. You can cook and eat the whole beets root or simply juice your own beets. Beetroot is delicious when you add them to stews and stir-fries or when roasted. When using beets, always remember to use caution so that you do not stain your clothes and hands with their deep red colour.

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 Skim milk

Another one of the best foods to lower blood pressure is skim milk. You are also recommended to eat a lot of food that is rich in calcium. Skim milk is low in fat and is a rich source of calcium. These are both good foods to lower blood pressure. Replace the higher-fat milk with skim milk, or nonfat yoghurt with more or low-fat if you don’t like milk. Just make sure to opt for yoghurt that is low in sugar.


Oatmeal also helps to lower blood pressure. It contains low-sodium, low-fat, and high-fibre – all the elements needed to lower your blood pressure. You can charge up for the day by taking oatmeal as breakfast. You can also eat oatmeal as a bland diet. You must, however, avoid adding too much sugar. Instead, sweeten it up with just a touch of honey or frozen, fresh berries.

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Bananas are also one of the foods to lower blood pressure as they are high in potassium. In fact, it is better to take foods that contain a high amount of potassium than taking its supplements. Banana, therefore, fits the bill. Add a slice of banana to your oatmeal or cereal breakfast, or for an inexpensive quick, and easy, snack, you can take one to work every day.


Another one of the best foods to lower blood pressure is potatoes. Potatoes are rich in magnesium and potassium. These two minerals help to reduce your blood pressure. They are generally good for a healthy diet as they also contain a high amount of fibre. Enjoy a baked potato for your dinner. Add plain salsa or yoghurt for flavour Instead of sour cream and salt and fat butter.

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 The Bottom Line

Lowering your blood pressure involves getting rid of excess sodium in your blood. However, according to research, you can be safe from high blood pressure by simply opting for foods which are low in sodium naturally and increasing your intake of foods which are high in magnesium, calcium and potassium (the key components in foods to lower blood pressure). If you have been wondering how to naturally lower your blood pressure, then try to make some of the diet changes discussed in this article. If you know of any that was not mentioned in this article, feel free to share your ideas in the comment section. 

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