Best Foods that Lower Blood Pressure 

foods that lower blood pressure

Nowadays, we frequently hear the word Hypertension. Hypertension is a other title of high blood pressure according to medical science. It is a common health condition of older citizens. However, there are some foods that lower blood pressure and keep it stable.  

Research stated that over 1 million humans all around the globe suffers from high blood pressure. You may not be able to cure Hypertension 100%. But you can reduce it by changing your diet. 

Hence, we will give details on Hypertension and the diets that will control the blood pressure.

What is Hypertension or foods that lower blood pressure?

Hypertension usually forces the blood against our internal arteries. In easy words, if the pressure of your blood flows is above the normal condition. There are no exact causes for high blood pressure as it has many factors to buildup. 

The blood pressure of healthy people is below 120/80 mainly. Also, If your blood pressure falls between 130 and 139, doctors classified it as stage 1. Moreover, 140/90 is considered as stage 2. 

So, if your blood pressure is moving upper, that refers the heart will work forcefully to push blood. And then it can even hamper the blood vessels. High blood pressure can hurt your heart, kidney. Moreover, it can cause a stroke. 

Men at age 45 have more chances to have hypertension than women. On the other hand, women at age 65 have more chances to have this disease than men. Mostly, diabetes patients are at high risk of hypertension. 

11 best foods that lower blood pressure

1.Citrus Fruits foods that lower blood pressure

There are enough Citrus fruits available in every local area. Some common Citrus fruits are grapefruit, orange, and lemons. However, Citrus fruits have a substantial effect on controlling high blood pressure.

Citrus fruits contain minerals, vitamins as well as plant compounds that assist in reducing blood pressure. A Japanese scientist stated that if anyone can take lemon juice daily and walk, it has a great effect. 

Moreover, drinking orange juice and grapefruit juice also decreases the pressure. 

2.Salmon and Fatty Fish foods that lower blood pressure

Fatty fishes are full of omega-3 fats. And every doctor suggests omega-3 is a diet for hypertension. Because it reduces the inflammation and levels of arteries constructing compounds called oxylipins. 

There is much research found about omega-3 for helping lower blood pressure. A study was conducted on 2,036 healthy people, and they all have the highest blood levels of omega-3. 

Thus, Salmon fish contains omega-3 fats, and we can find them in our local area. You can try this fish with leafy green vegetables as both works for hypertension.

3.Pumpkin Seeds.

We should never underestimate the pumpkin seeds as it looks small. Pumpkin seeds are full of nutrition that helps us to survive from high blood pressure. Therefore, we need to take it regularly in our daily meals. 

Hence, these types of seeds contain magnesium, potassium, and arginine. Besides, we can use the pumpkin seeds oil for our blood pressure remedy. 

A study on 23 women proves that 3 grams of pumpkin seed oil per day for six weeks helps them to balance. 

4.Swiss Chard.

You may be unfamiliar with swiss chard. It is a green leafy that is full of nutrition including magnesium as well as potassium. For example, we can get 30% potassium and magnesium from one cup of swiss chards. 

Magnesium helps to decrease blood pressure by following various mechanisms. After that, it acts as a calcium track blocker that makes a barrier to the motion of calcium. As a result, calcium cannot enter into the heart, and blood vessels and arteries get relaxed.   


Berries are juicy fruits that contain antioxidant compounds named anthocyanins. Strawberries are a common type of fruit we take regularly. However, research took place on 35000 volunteers regarding berries.

Researchers found that whose people have the highest taker of anthocyanins, they have around 8% less risk. And their anthocyanins came from mainly blueberries and strawberries. 

So, we should enjoy berries at our daily breakfast and after meals often.  

6.Beans and Lentils.

Beans and lentils are a nutrition-rich food that helps reduce blood pressure. So, our older generation can take beans and lentils as their regular meal. Beans can be taken by cooking too. 

Every country has various types of beans and lentils. Beans contain some valuables like fiber, magnesium, and potassium. So beans are the ideal foods that lower blood pressure. 


Some people are addicted to pistachios. It is not a problem to get addicted to something healthy. My snack time favorite is pistachios, and I like it. And It is full of a lot of quality components for our health and blood circulation. 

By the way, be aware of salt because it is not suitable for health and blood pressure. Just remove the salt or take pistachios without salt. 

And one more thing, if you do not like pistachios, you can take other nuts. Because other nuts also do the same works as almonds, walnuts, and so on. 


If you can take whole grains such as amaranth, it will reduce excessive blood flow. Research shows that whole grains in diet can reduce the hypertension rate.

A study of 28 people observes that a 30-gram of whole grain per day helps an 8% reduction of hypertension. So that is also top-listed foods that lower blood pressure. 


Tomato and tomato products are beneficial for natural blood flow. And these types of foods keep our heart healthy. Tomatoes include some very rich elements such as potassium and the carotenoid pigment. 

Moreover, tomatoes have lycopene that has a vital effect on the health of the heart. Foods that contain lycopene, such as tomato and tomato products, can help to decrease heart disease. 

A study on 21 people proves that tomatoes improve the high risk of hypertension. 


Most of our favorite vegetables are carrots. Because it is sweet and full of nutrition. Many people fixed carrots in their everyday diet. Carrots have high amounts of phenolic compounds. For example, chlorogenic, p-coumaric, as well as caffeic acids, are also available in carrots. 

So, these are the elements that help the blood vessels and decrease inflammation. And we know that the low quantity of inflammation narrows the blood flow levels. 

Research shows that 17 people took 473 mL of fresh carrot juice regularly. After that, they minimized the SBP but not DBP within three months. So, carrots are one of the ideal foods that lower blood pressure. 


Broccoli is a king of vegetables as it benefits in various ways. Broccoli improves our circulatory systems. For instance, it will be a smart decision to add these vegetables to your diet list. 

Because, broccoli has flavonoid antioxidants that aid to lower blood pressure. It has increased the blood vessel functions and nitric oxide levels in our bodies. 

Foods to ignore to be Safe from Hypertension

 We listed some foods that lower blood pressure. But we need to know about the foods that should be ignored. Such as:


Salt is considered a harmful element for our body. Sodium can raise blood pressure notably. 


We usually drink coffee, energy drinks, and tea every day. These types of drinks contain little caffeine and raise blood flow. 

A study states that if you consume 2 cups of coffee, then it can raise both systolic and diastolic blood pressure. And the effect will live for 3 hours in your body.


Consuming alcohol can be a dangerous move for hypertension. As a result, excessive alcohol consumption causes heart failure, brain stroke, obesity, as well as cancer.


Those who are smokers, you must leave it. Tobacco can damage our body tissues. It will make it tough for blood vessel walls to flow naturally. 

Types of High Blood Pressure

There are two kinds of Hypertension or high blood pressure available nowadays. Such as:

  1. Primary Hypertension.
  2. Secondary Hypertension.

1.Primary Hypertension.

The other name of primary hypertension is essential hypertension. Primary hypertension grows up within people’s bodies without any identifiable symptoms. 

Experts and doctors are not sure yet what causes the blood pressure to grow slowly. By the way, some groups of factors might be responsible. Such as:

    • Genes: Some hypertension infected people carry this from their ancestors.  It may come from gene mutations, and genetic abnormalities go from one’s parents.
  •  Physical Changes:

    Whenever something changes in our body, then we face some issues. So, hypertension can be one of these issues. 

For instance, if your kidney got troubled because of aging, then the average balance of fluid and salts interrupts. So, this becomes a cause of hypertension often. 

  • Surroundings: An unhealthy lifestyle causes not only hypertension but also many diseases. For example, a lack of physical activity, low-quality diet play a big role in an unhealthy lifestyle. Besides, gaining weight can also be a reason for hypertension. 


2.Secondary Hypertension 

Secondary hypertension is more critical than primary hypertension. Moreover, it can happen very quickly in your body systems. The reasons that help secondary hypertension. Such as:


  • Taking harmful drugs.
  •  Lack of enough sleep.
  • Thyroid issues.
  • Excessive alcohol consumption. 
  • Congenital heart defects.
  • Kidney defects. 
  • The reaction of medications etc. 


Common Symptoms of High Blood Pressure

Most of us do not even know we have hypertension in our bodies. Usually, it is a silent condition, and it may take years to expose. Usually, when we reach a secondary level of hypertension then we suffer. 

So, there are some common symptoms of high blood pressure. Such as:

  • Breathing problems.
  • Flushing.
  • Headaches.
  • Chest pain.
  • Blood coming with urine.
  • Dizziness.
  • Visual defects.
  • Nose bleeding.

These are the severe identifications that need immediate treatment. We should not wait for this to happen in our bodies. 


Some Best Home Remedies to Control Hypertension.


We already know the list of foods that lower blood pressure. Now, we are going to know a healthy lifestyle that will work as a home remedy. Such as:


Following a Healthy Diet

A healthy diet is the best prevention for high blood pressure. If you are still healthy, then maintain a healthy diet. And if you want to reduce the rate then you should consume foods that lower blood pressure. 


A healthy diet can be something like this:

  • Vegetables.
  • Whole Grains.
  • Nuts.
  • Fruits.
  • Omega-3 fatty fish. 
  • Beans and Lentils etc.


Having a Fit Weight of foods that lower blood pressure

Your overweight may lead to more diseases like heart issue and hypertension. And to keep a healthy weight you should to maintain a disciplined lifestyle.


Daily Physical Activity of foods that lower blood pressure

You must do some physical exercise to keep your body healthy. In the previous list, we mentioned maintaining a healthy weight. However, to maintain this you will require a minimum physical activity. 


Also, regular exercises can minimize the possibility of stress. It can help to improve your cardiovascular systems. 


Stress Management

Besides physical activity, there are some other ways to control stress. As stress is one of the major reasons for hypertension, I include a list of remedies. Such as, 


  • Praying. 
  • Meditation.
  • Muscle Relaxation.
  • Tai chi.
  • Massage.
  • Yoga.
  • Deep Breathing. 


A Neat and Clean Lifestyle

We can’t control hypertension by taking only foods that lower blood pressure. A clean lifestyle can give you a healthy life and it is necessary for high blood pressure.


Those who are smokers, you must leave it. Tobacco can damage our body tissues. It will make it tough for blood vessel walls to flow naturally. 


Not only tobacco but also alcohol is the biggest factor for hypertension. If you regularly consume it, please leave it.  


To Conclude of foods that lower blood pressure

The best way to control high blood pressure is to detect it at an early stage. We should make appointments for health checkups often. Moreover, you may buy a cuff to read your stage at home. And it needless to say for taking foods that lower blood pressure. 


So, we can prevent many damages by preventing hypertension. Such as hypertension can damage our brain, heart, arteries as well. Therefore, we wish you a healthy life by maintaining these above-mentioned facts. 



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