Foods that lower blood pressure

foods that lower blood pressure

High blood pressure is one of the factors that lead to heart problems. A healthy and balanced diet is considered a “guideline” to help you effectively prevent and control high blood pressure. Let’s find out foods that lower blood pressure in this article!

Citrus fruits

Citrus fruits is one of the foods that lower blood pressure
Citrus fruits is one of the foods that lower blood pressure

Lemons, oranges and grapefruits are very effective blood sugar-lowering fruits because they contain many vitamins, minerals and plant compounds.

A five-month study of 100 Japanese women found that daily drinking of lemon water combined with gentle exercises, such as walking, can lower diastolic blood pressure. Lemons contain extremely strong levels of citric acid and flavonoids.

Other trials have also shown that drinking grapefruit and orange juice can help reduce high blood pressure. However, grapefruit and grapefruit juice can interfere with the action of common blood pressure-lowering medications. Therefore, if you have high blood pressure, you should consult your doctor before adding any fruit to your daily diet.

Fatty fish

According to nutritionists’ recommendations, people with high blood pressure should add fatty fish to their daily diet, because fatty fish contains omega-3 components that are very beneficial for heart health. circuit. This type of fat lowers blood pressure by reducing inflammation and reducing the activity of compounds that cause blood vessel constriction, typically oxylipin.

In particular, people with high blood levels of omega-3 fats had significantly lower systolic and diastolic blood pressure levels than those with less of this fat in their bodies.

Swiss chard

Swiss chard is a leafy green vegetable, which contains many nutrients that help regulate blood pressure effectively. With 145 grams of Swiss chard, it will provide about 17% of potassium (792 mg) and 30% of the recommended daily magnesium intake.

Therefore, for people with high blood pressure, a daily increase of about 0.6 grams of potassium in the diet reduces systolic blood pressure by 1.0 mmHg and diastolic blood pressure by 0.52 mmHg.

In addition, magnesium is also essential for blood pressure regulation. This nutrient helps lower blood pressure by acting as a natural calcium channel blocker, potentially blocking the movement of calcium into the arteries and heart cells, and contributing to the relaxation of blood vessels.

Pumpkin seeds

Pumpkin seeds are on the list of foods for people with high blood pressure. Pumpkin seeds are full of important nutrients (potassium, magnesium, and arginine), which help control high blood pressure effectively.

In addition, pumpkin seed oil has also been shown to be a natural remedy, helping to control high blood pressure. When supplemented with 3 grams of pumpkin seed oil daily for 6 weeks, there was a significant reduction in systolic blood pressure levels compared with a placebo.

Beans and lentils

Beans and lentils are high in fiber, potassium and magnesium, which help regulate blood pressure. Studies have shown that eating these beans can effectively reduce high blood pressure.

In particular, when eating beans and lentils instead of other foods, there was a significant reduction in systolic and diastolic blood pressure in people with or without high blood pressure.


Berries are an ideal choice for people with high blood pressure. It also helps reduce the risk factors for cardiovascular disease.

Berries are rich in antioxidants, especially anthocyanins, which help increase nitric oxide levels in the blood and reduce the production of molecules that constrict blood vessels, regulating high blood pressure levels in the body.

Some berries that people with high blood pressure should add to their diet are Raspberries, blueberries, strawberries, black cherries, and raspberries.

Amaranth seeds

Amaranth is one of the foods for people with high blood pressure. Adding 30 grams of amaranth to the daily diet can reduce the risk of high blood pressure by 8%.

In addition, amaranth seeds are also high in magnesium. 246 grams (one cup) of cooked amaranth seeds will provide about 38% of your daily magnesium needs.


If you are wondering “what to eat for high blood pressure”, pistachios are considered an ideal choice. These nuts have a relatively high nutritional value and their consumption can help you keep your blood pressure under control.

The nutrients in pistachios are also essential for heart health and blood pressure regulation, especially potassium. In a recent review, eating pistachios has a good effect on reducing systolic and diastolic blood pressure.


Carrot is a very nutritious root vegetable that contains many phenolic compounds, such as Caffeic, p-coumaric and chlorogenic acid. These compounds work to relax blood vessels, reduce inflammation, and lower high blood pressure.

Although carrots can be cooked or eaten raw, experts recommend eating them raw to reduce high blood pressure. In addition, drinking 473 ml of fresh carrot juice daily for 3 months may help lower systolic blood pressure levels, but has no significant impact on diastolic blood pressure.


Celery is a popular vegetable that is widely used in the daily diet. Celery contains Phthalide compounds, which relax blood vessels and reduce high blood pressure.

Therefore, people with high blood pressure should add celery to their daily diet.


Tomatoes and tomato products contain many essential nutrients, including potassium and the carotenoid pigment lycopene. This type of pigment is very beneficial for heart health, while also contributing to the reduction of risk factors for high blood pressure.


Broccoli is known for its many beneficial health effects, including circulatory health.

Broccoli is rich in flavonoid antioxidants, which help lower blood pressure by increasing nitric oxide levels and blood vessel function. In addition, broccoli is listed as one of the best foods for eye health.

Therefore, if you add broccoli to your daily diet, it will help reduce the risk of high blood pressure effectively.

Greek yogurt

Greek yogurt is a nutrient-dense dairy product, high in calcium and potassium, which help regulate blood pressure. A recent study has shown that consuming 3 servings of Greek yogurt per day can reduce the risk of high blood pressure.

Herbs and spices

Some herbs and spices contain compounds that help lower high blood pressure and relax blood vessels.

Herbs and spices that you should add to your daily diet include Coriander, celery seed, black cumin, saffron, lemongrass, cinnamon, ginseng, sweet basil, cardamom and ginger.

Chia seeds and flax seeds

Chia seeds and flax seeds are small seeds but contain many nutrients that are essential in regulating blood pressure.

Daily, you should supplement about 35 grams of chia seeds to help reduce high blood pressure instead of using some kind of placebo.


Beets are a nutritious food, rich in nitrates, which relaxes blood vessels and improves high blood pressure effectively.

A two-week study in more than 20 people with high blood pressure found that consuming 250ml of beetroot juice and 250 grams of cooked beets can significantly reduce blood pressure readings. However, these effects are short-lived, so they need to be combined with other blood pressure control measures.


Similar to beets, spinach contains high levels of nitrates and antioxidants, magnesium, calcium and potassium, which help regulate high blood pressure.

Just consuming 500ml of spinach soup within a week can reduce the level of high blood pressure in the body. In addition, this vegetable also helps you reduce the stiffness of the arteries and improve heart health very well.

Final thought

In short, besides proper nutrition, fully use medical treatment and follow a scientific and healthy lifestyle. Patients with high blood pressure need regular check-ups to check the level as well as prevent complications of the disease.

Top News hopes this article can help you learn more about foods that lower blood pressure and wishes your health is always good!

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