Best Foods for High Blood Pressure

by Peter Franks

High blood pressure also tagged as “hypertension” is a very high-risk factor for heart conditions, but it can be easily prevented.

About one billion people in the world are diagnosed with this condition. However, some medications can be used to manage the symptoms of high blood pressure. Also, lifestyle changes can help lower blood pressure to an average level and reduce your risk of developing heart disease.

People who have high blood pressure are always advised to follow a specific dietary plan that is heart-healthy, and also those who are on high blood pressure medications.

Eating healthily is essential for those who have high blood pressure as it can help lower and maintain optimal blood pressure levels.

Research has shown that incorporating certain meals into your diet, mostly those high in nutrients like potassium and magnesium can help lower your blood pressure.

Here is a list of foods that should be added to your diet, to lower high blood pressure levels.

Swiss Chard

Swiss chard is a green that is rich in blood-pressure normalizing nutrients. It is high in potassium and magnesium, and this makes it an excellent option for high blood pressure.

Magnesium is very much needed if you want to regulate your blood pressure. It reduces blood pressure by acting as a natural calcium channel blocker, which prevents the passage of calcium into the heart and other arterial cells. This would cause the blood vessels to relax, and it ultimately lowers the risk of you developing any heart conditions.

Best Foods for High Blood Pressure


Pumpkin Seeds

These seeds are categorized as “little but mighty”, and that’s because it is rich in so many nutrients. It contains almost all the nutrients needed to regulate blood pressure, including, potassium, arginine, and amino acid necessary for the production of nitric oxide. Nitric oxide is very important for blood pressure regulation and blood vessel relaxation. Also, pumpkin seed oil extracted directly from pumpkin seed has been proven to serve as a natural remedy for high blood pressure.



Berries have long been linked to a lot of health benefits, including its potential ability to lower the risk of heart diseases like high blood pressure. Berries are a great source of antioxidants, including anthocyanins, which are responsible for its pigmentation.

Anthocyanins lower the production of blood0vessels restricting molecules in the body while increasing the level of nitric oxide in the boy, and this can work in reducing blood pressure levels. The types of berries that are associated with this particular health benefits include raspberries, strawberries, and blueberries.


Carrots are very common staple veggies in almost everyone’s diet, and that because it is sweet and nutritious. Carrots are high in caffeic acids and chlorogenic, both of which are phenolic compounds that help lower blood pressure levels.

Carrots can be eaten cooked; however, eating it raw is more beneficial when it comes to regulating blood pressure. Research showed that the raw intake of carrots between people of ages 40-59 resulted in reduced blood pressure levels.


This is a very common vegetable that has potential beneficial effects on high blood pressure. It is rich in a compound known as phthalides, which help in reducing blood pressure and relaxation of blood vessels.

The same study that showed the benefits of digestion raw carrots, also found that the commonly consumed cooked vegetable was celery, and this also aided in the reduction of blood pressure levels.


Broccoli is also very popular due to its numerous health benefits, including maintaining the health and perfect functionality of the circulatory system. For instance, incorporating broccoli into your diet is a smart way to combat high blood pressure. Broccoli contains flavonoids antioxidants that help in reducing blood pressure by increasing the level of nitric oxide and boosting the functionality of blood vessels in your body.

Greek Yogurt

Research showed that those who ate at least four servings of broccoli every week had a lower risk of developing high blood pressure than those who consumed it once in a month, or never at all.

Greek Yoghurt

This is a nutrient-packed dairy product that contains all the essential nutrients needed to regulate blood pressure levels, including calcium and potassium.

A certain review showed that the consumption of 3 servings of Greek yogurt per day was linked with a 13% lower risk of developing high blood pressure.

Final Note

Along with certain lifestyle tweaks, engaging in a heart-healthy dietary plan can drastically lower your blood pressure level and reduce your risk of developing heart conditions.

If you have high blood pressure, adding a few of the foods listed above can help you lower your blood pressure levels.



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