10 Foods That Can Lower Blood Pressure | What to Know

Foods that help lower blood pressure

/ 10:14 AM September 24, 2021

Whether you have high blood pressure or want to go on a clean slate, changing your diet can significantly impact your health. Concerning high blood pressure, research shows that foods that lower blood pressure for the long term and immediately.

High blood pressure or also known as hypertension, is the most common cause of heart disease. Although it’s preventable, high blood pressure affects 1 in 3 adults in the United States.

What is the best drink for high blood pressure?

What is the best drink for high blood pressure?

To ensure that your heart is healthy, you have to watch out for your blood pressure. If you are concerned with your heart’s health, you have to control high blood pressure. Incorporating a healthy diet is your first defense in avoiding this condition.

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While certain foods that lower blood pressure, some drinks do the same. We’ve rounded up the different types of drinks that can help lower your blood pressure.

  • Beet Juice – with health-promoting vitamins, this low-calorie vegetable aids in lowering your blood pressure
  • Prune Juice – aside from constipation remedy, this can reduce high blood pressure and your cholesterol level
  • Berry Juice – loaded with antioxidants, cherry, or cranberry juice can help improve your blood pressure.
  • Tea .- when controlling blood pressure, go for green and black tea
  • Pomegranate Juice – loaded with vitamin C and folate, this juice can aid to lower blood pressure

What can I eat to lower my blood pressure immediately?

What can I eat to lower my blood pressure immediately?

Different foods can have different effects on the body. Below is a list of healthy foods that lower blood pressure for your body and can help with other areas.



With nitrates in beets and beet greens, they can help relax blood vessels and lower blood pressure. Aside from being nutritious, consuming them can help boost healthy blood pressure.

In a study, researchers reported that those who drank 250 ml (8.4 oz) of beet juice and (8.8 oz) 250 grams of cooked beets daily had a moderate drop in blood pressure by 9/5 mm hg. However, the study shows that drinking beet juice was more effective.

You can incorporate beets into your meals by making them as a healthful side dish. Also, beets will make a good addition to your salads.



Along with the extraordinary health benefits of berries, they can also help reduce high blood pressure. Berries also have the potential to prevent heart disease.

Strawberries and blueberries contain anthocyanin, an antioxidant compound that’s also a kind of flavonoid. Researchers found that those who consume the highest level of anthocyanin had a significant 8 percent reduction in the risk of high blood pressure.

Add your berries to oatmeal or smoothies. Better yet, enjoy them as dessert after meals or as a snack.



If you consume a serving of kiwi every day, your blood pressure will lower in average levels. One study has shown the comparison of the effects of kiwis and apples on people with hypertension. The study shows that with daily consumption of 3 kiwis, both your diastolic and systolic blood pressure will reduce significantly.

Moreover, kiwis are also full of vitamin C. Research shows that those who consumed 500 mg of Vitamin C for eight weeks improve their blood pressure.

Kiwis will make a great smoothie or eat them plain.


Along with their several nutritional benefits, Pistachios can help promote healthy blood pressure levels. They have a high number of nutrients like potassium that’s vital for blood pressure regulation.

Several studies proved that of all the nuts, Pistachio has the most potential in reducing diabolic blood pressure and systolic blood pressure.



With its main ingredient, allicin, garlic has numerous health benefits. Garlic is a natural antibiotic with antifungal properties.

Garlic aids in your body’s production of nitric oxide, and this component helps blood vessels dilate and ease your muscles to relax. Thus, significantly lowering blood pressure in hypertensive people.

Garlic is a great flavor to your meals. Have them cooked or freshly grated as toppings to your salads.

Related Article: How to Roast Garlic


Potassium is a mineral that is essential in managing high blood pressure. Bananas have high levels of potassium. One piece of average-sized banana contains 422 milligrams of potassium.

The American Heart Association stated that potassium lowers the effects of sodium. Thus, lessening the tension in the walls of your blood vessels.

Fatty fish like Salmon

Omega-3 Fats can provide health benefits to your heart. Fatty fish are an excellent source of Omega-3, and these fats reduce inflammation and reduce the levels of Oxylipins.

Oxylipins are compounds that constrict your blood vessels. With these functions, fats help lower blood pressure levels.

Salmon is one of the fatty fish that is rich in Omega-3. Eat it baked or steamed with your veggies as a side dish.

Leafy greens

While they are nitrate-rich, leafy green vegetables can help control your blood pressure. Research says that eating 1-2 servings of vegetables daily can lower your risk of hypertension for up to 24 hours.

For a hearty leafy green meal, toss your green vegetables together and make a salad.

Lentils and beans

Lentils and beans

Since beans and lentils are rich in fiber, potassium, and magnesium, they’re great in helping maintain your normal blood pressure. Studies proved that lentils could lower your SBP even if you don’t have hypertension.

As part of many diets, lentils are also a great source of fiber and protein. If you are a vegetarian, this is an excellent alternative to minced beef, and add this to stews, salads, and soups.


Yogurt is a dairy product that’s packed with potassium, calcium, and other nutrients. The minerals in yogurt can help regulate your blood pressure.

According to the American Heart Association, yogurt can even lower the risk of hypertension in women. The researchers found that middle-aged women who had five or more servings of yogurt weekly exhibited a 20% reduction in the risk of high blood pressure compared to same-aged women who rarely eat yogurt.

Go for Greek yogurts, unsweetened or unflavored yogurts for a healthier option. Plus, they have more benefits. Sprinkle them with fruit, seeds, or nuts for snack or dessert.

What is the fastest way to lower blood pressure naturally?

What is the fastest way to lower blood pressure naturally?

Every person has a distinct blood composition. That being said, every high blood pressure can be triggered by several factors. If you’re thinking if there’s an instant remedy for lowering blood pressure, there’s none. However, there are some ways to reduce your hypertension over time safely.

Go on a dash diet

Dash diet is a balanced eating regimen that incorporates a heart-healthy eating method. This diet can help you lower your blood pressure and boost your health. For this diet, you have to consume fruits, vegetables, and whole grains.

It also includes low-fat or fat-free dairy products. Avoid foods high in saturated fat like full-fat dairy products and fatty meats.


This is the most efficient way to lower your blood pressure. Try to move and sweat it out at least 30 minutes a day. If you’re too busy to do it daily, try to do it at least three times a week. A little goes a long way until it’s already a part of your routine.

Avoid stress if you can

Engaging in stressful situations can instantly cause your blood pressure to rise. When faced with stressful situations, calm yourself by breathing in and breathing out a few times. Indulge yourself in calming activities like walking outdoors, listening to calming music, or soaking in a warm bath.

Limit alcohol consumption

Limit alcohol consumption

While healthy eating is part of the dietary approach to stop hypertension, watching out for your alcohol consumption is essential. Drinking above average (1 drink for women, two drinks for men) can cause your blood pressure to spike.

Key Takeaway

If you have high blood pressure, changing your diet to a healthy and balanced diet will significantly improve your high blood pressure. Lowering blood pressure includes healthy eating and exercise. If you can avoid added sugar on food, do so. Consume mineral-rich foods that lower blood pressure for further improvement.

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TAGS: blood pressure, Health and Wellness, interesting topics
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