Foods That Reduce Blood Pressure

9 Foods That Reduce Blood Pressure

Foods that reduce blood pressure will go a long way when you think of trying to lower high blood pressure; many people usually think of limiting salt and processed foods. But do you know that eating a healthy diet for the heart is more than just lowering your sodium intake?

Have you been diagnosed with high blood pressure? You may be wondering if the foods you eat could play a role in your condition, yes it does.


Some lifestyle factors such as diet can have a major impact on lowering blood pressure. In fact, some older adults are able to get their blood pressure under control just by changing what they eat.

This in turn can potentially reduce or even eliminate their need for blood pressure medication.


So, after going through the information below you can answer how you can naturally lower your blood pressure.

Nutritious Foods That Reduce Blood Pressure

As said earlier, following a heart-healthy diet may help lower your blood pressure. Below is the list of the best and healthy foods that reduce blood pressure.

1. Fatty Fish

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Fatty Fish

The first food on the list of foods that reduce blood pressure is fatty fish which includes fish like tuna, salmon, and mackerel.

These fishes are all rich in healthy fats known as omega-3 fatty acids, which have been shown to reduce the risk of heart attack and stroke.


Also, they may also help improve blood pressure through indirect means.

2. Citrus fruit

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Citrus fruits

Citrus fruits like grapefruit, oranges, and lemons may also help reduce blood pressure when taken.

This is because they are loaded with vitamins, minerals, and plant compounds that could help keep your heart healthy by reducing risk factors for heart disease like high blood pressure.

3. Bananas

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Bananas are one of the foods that reduce blood pressure because they contain potassium, which can help manage hypertension.

One medium-sized banana contains around 422 milligrams (mg) of potassium, so a serving would be 1 large banana, 1 cup of sliced banana, or two-thirds of a cup of mashed banana.

Other potassium-rich foods that you can eat are apricots, Lentils, prunes, acorn squash, and potatoes. They can also help in blood pressure reduction.

4. Leafy Green Vegetables

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Leafy Green Vegetables

Green vegetables like Cabbage, collard greens, spinach, kale, and other greens are high in nitrates, which have been found to improve blood pressure when taken it

Getting your daily dose is easier varying by how you eat them. For example, you can sauté spinach for a tasty side dish, add fennel to soup, or bake a batch of kale chips in the oven.


5. Dark chocolate

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Dark Chocolate

There is an ingredient in dark chocolate known as Cacao which contains flavonoids, an antioxidant that may help reduce blood pressure.

However, this indicates that a person may not be able to consume enough flavonoids in dark chocolate to experience significant benefits.

The AHA says that a small amount of chocolate from time to time can be part of a balanced diet. It advises, however, that people eat it because they enjoy it, not for health reasons.

6. Legumes

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Another food on our list of foods that reduce blood pressure is Legumes; they are rich in nutrients that help regulate blood pressure, such as magnesium and potassium.

So many observational studies suggest that legumes may help lower high blood pressure levels because they contain potassium as one of their Nutrients.

In case you have no idea about what legumes are, legumes include lentils, beans, peas, etc.

7. Carrots

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Carrots are a staple veggie in many people’s diets because of their crunchy, sweet, and nutritious taste. Carrots are high in plant-based compounds that may be involved in various health processes, such as managing blood pressure.

So let carrots be part of your every meal if you are battling with blood pressure.

8. Garlic

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Garlic is always used in meals as a spice which is one of the foods that reduce blood pressure.

This spice has antibiotic and antifungal properties, many of which may be due to its main active ingredient known as allicin.

As of 2020, there was a review that concludes that garlic in general, and specifically Kyolic garlic, can reduce: blood pressure, arterial stiffness, cholesterol, and other health issues.

Garlic definitely enhances the flavor of many savory meals, including stir-fries, soups, and omelets. It can also be an alternative to salt as a flavoring.

9. Tomatoes and Tomato Products

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Tomatoes and Tomato Products

The last on our list of foods that reduce blood pressure is Tomatoes and tomato products.  They are rich in many nutrients, including potassium and the carotenoid pigment lycopene.

This nutrient Lycopene has been significantly linked with beneficial effects on heart health, and eating foods high in this nutrient may help reduce heart disease risk factors like high blood pressure.

In conclusion, there are a lot of foods that reduce blood pressure, because a healthy diet can lower blood pressure levels and also help reduce your heart disease risk.

So, if you are battling with high blood pressure levels or want to maintain healthy blood pressure, adding the foods listed above will go a long way in helping.

It is advisable to speak with a doctor or registered dietitian before making significant changes to your eating plan.