Foods To Lower Blood Pressure

February 25, 2019

It is never too early to consider the diet and foods you should intake in order to live a long and healthy life. With that in mind, it’s also important to know all the foods you should eat to take care of any problems that may occur while simply living life. One common health concern for many is high blood pressure. Whether you already have it or are trying to prevent it, there are plenty of food options that can help lower your blood pressure and help keep you out of risk of health concerns that come along with it such as heart disease, a heart attack, or stroke. These ten foods will get you on your way to lower blood pressure and most importantly, an overall healthy life.

Whole Grains

Whether you’re choosing bread, pasta, or even pancakes, whole grain options are always a must – especially when considering your blood pressure. Whole grains are a heart healthy food that have many beneficial effects to your cholesterol. Compared with other types of grains, whole grains are better sources of fiber and other important nutrients, such as iron, B vitamins, folate, potassium and magnesium.

Fatty Fish


Fatty fish, such as salmon, has been linked to reduction in diastolic blood pressure since they are loaded with Omega-3 fatty acids. Omega-3 fats have been shown to help prevent heart disease and stroke, and can even help protect you from cancer and other conditions.


Pistachios are loaded with nutrients from protein and potassium to fiber and Vitamin B6. With all of their nutrients, they can certainly help reduce your risk of heart disease, which is commonly found in people who have high blood pressure. Studies show that eating pistachios may help lower blood cholesterol and may also lower blood pressure more than other nuts.


Low in calories and a great source of nutrients, beets are one great option to include in your diet if you are looking to lower your blood pressure. From a juice to a salad, it’s a versatile food that you can easily ingest. These little guys seem to be extremely powerful as they can reduce your blood pressure within just a few hours. Due to their high concentration of nitrates which are converted into nitric oxide, beets help dilate blood vessels which cause blood pressure to drop.


A great start to the morning, oatmeal is another food that is loaded with benefits. High in fiber, low in calories, and low in sodium, this food will certainly help lower your blood pressure. By helping lower the bad cholesterol, oatmeal will help reduce the risk of inflammation in the arteries, damage of tissues, and the risk of heart attack or stroke. Not to mention, this food helps you feel fuller faster, which can help you lose weight. As a reminder, obesity is a huge factor when considering high blood pressure.



 Nutrient rich berries are a great addition to your daily food intake. They help your arteries function better, which is an extremely important factor when it comes to your blood pressure. Berries contribute to helping your body prevent blood clots and inflammation – helping prevent this decreases your risk of heart disease.


Pomegranate seeds, juice, or any form of it can serve as a perfect option when looking to lower your blood pressure. Pomegranate juice is one of the top contenders to help protect your heart and arteries. It has been linked to produce blood flow and slow the growth of plaque and cholesterol buildup on your arteries.

Olive Oil

Polyphenol-rich olive oil has been linked with drops in systolic and diastolic blood pressure, especially among women. Since olive oil contains a large amount of antioxidants, it will help your body fight off any inflammation and protect your blood cholesterol from oxidation, both of which help protect you from heart disease. On top of that, many studies have shown that people who consume olive oil have a much lower risk of stroke.


Another fruit on the list, bananas are certainly a great contribution to your health. Well known for its amount of potassium, bananas are also high in fiber, which is extremely good for your heart. Fiber-rich foods are known to help lower the risk of both cardiovascular disease and coronary heart disease.



Dairy products like yogurt have been shown to help reduce high blood pressure, which is a major risk factor for heart disease. Plus, as it is high in protein, you are likely to get fuller faster, ultimately helping you lose weight. Weight management is a very important factor when it comes to high blood pressure.

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