10 Amazing Blood Pressure-Lowering Foods

If you have high blood pressure, I believe your doctor has told you that you need to lower your blood pressure to protect your body and your overall health and well-being. Your doctor will prescribe medications to help you bring it down to safe levels. Medications can lower blood pressure and are very effective, but they can come with a lot of unwanted side effects. But did you know there are many natural ways to lower your blood pressure? Indeed, one of those ways is food, which has a history of lowering blood pressure naturally. What better way to achieve your health goals than eating delicious food?

Blood Pressure-Lowering Foods


Potassium plays an important role in treating high blood pressure. A medium-sized banana contains about 422 mg of the mineral potassium. 4700 mg potassium is the intake target for potassium intake for adults. Potassium reduces the general effect of sodium and relieves the tension, tightness, and elasticity of blood vessel walls. This reduces the force required to push blood through the blood vessels and lowers blood pressure.

Dark chocolate

Who would have thought that such a delicious and sweet food could be good for your health? There are many trials and studies showing that dark chocolate can lower blood pressure. Dark chocolate is rich in flavonoids. Flavonoids affect blood sugar metabolism, and eating dark chocolate significantly improves blood sugar metabolism and helps reduce insulin resistance and insulin sensitivity. Dark chocolate is also rich in antioxidants. All of these improve blood pressure by helping the lining of blood vessels to expand and contract, which can increase the efficiency of blood flow and thus lower blood pressure.

Green leafy vegetables

Among other things, green leafy vegetables help control blood pressure because of their high nitrate content. Eating just one or two servings of vegetables high in nitrates a day can lower blood pressure within 24 hours. Some examples of leafy greens are collard greens, collard greens, lettuce, spinach, collard greens, Swiss chard, and mustard greens.


Beta-glucan is a type of fiber found in oats. You can reduce blood cholesterol levels and lower blood pressure. Fortified oats consist of 10 grams of fiber, 352 mg calcium, and 360 mg potassium.

Potassium and calcium are known to lower blood pressure. Research has shown that eating soluble and insoluble fiber will lower blood pressure, and oats contain both of those things in large quantities.


Garlic contains allicin, an antibiotic and antifungal compound that has many health benefits. Some studies suggest that garlic increases the body’s production of nitric oxide. Nitric oxide helps smooth muscles, which helps muscles and blood vessels relax and dilate. This will lower your blood pressure. If you’re concerned about the smell of garlic, you can buy capsules that have eliminated the smell but still contain the key ingredient, allicin.

Fermented foods

Probiotics are found in abundance in fermented foods. These are beneficial bacteria, and they play a vital role in gut health. Probiotics play a huge role in reducing high blood pressure. To be helpful, the probiotic must have multiple species and get taken regularly. Fermented food comes in natural yogurt, kombucha, apple cider vinegar, tempeh, miso, and kimchi. You can also find probiotics in supplemental form in capsules or powders.


Studies have shown cinnamon lower blood pressure in the short term. Those who took cinnamon reported a drop in their blood pressure. Cinnamon dilates and relaxes the blood vessels, and these changes can lower a person’s blood pressure. It sure is a yummy way to improve your health.


Amino acids called citrulline are found in abundance in watermelon. Citrulline helps the body to produce nitric acid, and that relaxes the blood vessels and makes the arteries have more flexibility. All this will promote the body to lower blood pressure. Also, a diet that is rich in watermelon has been shown to reduce plaque in the arteries, which allows blood to flow more easily.


Beets have a high amount of inorganic nitrate, and this causes a reduction in blood pressure. It creates an average drop of 8/4 milliliters of mercury, and this can bring some people to normal blood pressure readings. Its results are close to the same as what medication would do but without any adverse side effects.


A study showed that eating three kiwis a day for eight weeks caused a drastic drop in blood pressure. Kiwi is rich in vitamin C and consuming 500 mg a day can significantly improve blood pressure readings

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