10 Foods that Help to Reduce High Blood Pressure


What is Hypertension?

High blood pressure or hypertension is a serious health condition nowadays, which affects both young and old age groups. It refers to a force of blood against the artery walls, which is high. It is sometimes also called a silent killer, as it shows no symptoms and can go unnoticed. Age, family history, gender and race are some of the leading risk factors for high blood pressure.

10 Foods that Help to Reduce High Blood Pressure

One of the easiest ways you can opt to prevent hypertension is by choosing healthy foods.  Research has shown that the foods we consume daily not only help to maintain a healthy heart, but also helps to lower high blood pressure.

Good Foods to Lower Your High Blood Pressure

Read on to learn which foods can help you beat hypertension.

1Sweet Potato

It is one of the best sources of dietary potassium, calcium and magnesium and helps lower the blood pressure by relaxing the walls of blood vessel. Moreover, sweet potatoes are high in fiber, which helps to reduce the risk of hypertension.


Garlic can add more than just taste to your dishes. It is widely used as a flavoring agent in dishes. It has a hand in increasing nitric oxide levels in the body, which helps to dilate blood vessels, thereby reduces blood pressure in people with hypertension.

3Olive Oil

Olive oil, especially extra-virgin olive oil, packs a healthy punch and has been known for its many health benefits. Polyphenols are protective antioxidants in olive oil, which helps to reduce blood pressure by improving the health of blood vessels and make them to stay elastic. You can use it daily in your cooking instead of butter, vegetable oil or canola oil.


Berries are delicious low-calorie fruits that are loaded with antioxidants and polyphenols, and rich in heart healthy fiber too. Just sprinkling blueberries on your yogurt or blending strawberries into your morning smoothie can significantly improve the health of your heart. You can also add these tasty bright and sweet superfruits to your shakes and fruit salads.

5Low-fat Yogurt

It is enriched with calcium and magnesium and helps to balance blood pressure well, especially in women. Choose nonfat or low-fat unflavored milk and other dairy products instead of full fat in your diet. You can also add cool and creamy yogurt in sauces and salad dressings too.

Plain, low-fat yogurt is a good thing to add calcium in your diet without too much added sugar or fat.

6Whole Grains

Go for whole grains instead of highly refined white flour. It is rich in fiber, potassium and magnesium. You can take brown rice, whole grain pasta, multigrain breads and high fiber breakfast cereal like oats, porridge or muesli, as this maintaining healthier hearts. Brown rice and whole grain pasta can be easy to over serve.  These make you feel full and thereby help in controlling your weight and help ward off coronary heart disease.

You can cook oats with water or low-fat milk and can add brown sugar with raisins or bananas for a touch of sweetness.

7Nuts and Seeds

Nuts like almonds, walnuts and peanuts, legumes and seeds are a rich source of proteins, unsaturated fats, vitamins and minerals. These are delicious, nutritious and are an important part of a healthy diet. You can use some unsalted nuts in your meals every day.

8Dark Chocolate

You are probably thinking how can dark chocolate is good for you? Or In general, is chocolate good for you?

Well, you read it right, dark chocolate is even more nutritious than a regular one and has less sugar in it. It is a form of chocolate containing cocoa solids and cocoa butter. It is rich in polyphenols and flavonoids (organic chemicals) which stimulate nitric oxide production in the body and cause dilation of blood vessels thereby improving the blood flow and lower blood pressure. You can make it more delicious by adding it to yogurt or eat it with fruits, such as strawberries, raspberries or blueberries as a healthy dessert.


Fish is a great source of omega-3 fatty acids which are required to maintain the heart health. It is loaded with necessary nutrients, such as protein and vitamin D. Fish like salmon, sardines, and tuna are examples of fatty fishes which boost health and can reduce high blood pressure levels to a certain extent. Consuming fish also decreases the risk of stroke and heart failure. Eating at least one to two servings of fish a week may help to keep your blood pressure in check.

10Fruits and Veggies

Enjoy healthy eating by including more fruits and vegetables such as pomegranate, banana and avocados in your diet.. Pomegranate, the fruit with a crown, is rich in antioxidants and bioactive polyphenols which helps to improve blood flow and lowers blood pressure.  You can easily find it in grocery stores and it is worth adding it to your diet.. You can also make smoothies at home with bananas, as these are a rich source of potassium and help in regulating blood pressure.

Go green by filling your plate with leafy greens high in potassium, such as spinach, broccoli, kale and turnip. You can also include tomatoes in your salad, as these are loaded with lycopene and help to prevent the risk of heart attack and stroke.

The Crux

Adding these healthful foods in your daily diet along with salt intake check will help you to manage or even avoid high blood pressure. Following the healthy dietary patterns will show results in just a few weeks and will also reduce the risk of serious conditions such as stroke, heart failure, and kidney disease.


  1. How do I know if I have a high blood pressure?

High blood pressure does not have any symptoms and is usually diagnosed by a doctor during a routine checkup. If you have a family history of high blood pressure, or if you have other risk factors that make you prone to this, it is important for you to get your blood pressure checked regularly.

  1. What are the early warning signs of high blood pressure?

If your blood pressure is extremely high, you may suffer severe headache, chest pain.

difficulty breathing and irregular heartbeat.


  1. https://www.health.harvard.edu/newsletter_article/beating-high-blood-pressure-with-food
  2. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/blood-pressure
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