12 Proven Foods That Will Lower Your Blood Pressure

Our diet plays a huge role if not crucial role whether we have high blood pressure or not.

Nutritionists have come out with a special diet, containing all foods that lower blood pressure called the DASH diet in recent years in order to help people battle hypertension.

The problem with high blood pressure is that the symptoms are almost non-existent and very common.

High blood pressure, or hypertension, is often called “the silent killer” because of the non-existent symptoms.

Now, in order to keep your blood pressure at bay, I would recommend that you include these foods that lower blood pressure in your daily diet.

As a general rule of thumb, you want foods that are high in potassium, calcium and magnesium.

Foods that help lower blood pressure

Leafy Greens

Spinach, collard greens, kale, lettuce, turnip greens, arugula, all of these are extremely high in potassium.

I would recommend you to freeze some of them, as they are not available during the whole season.

And frozen vegetables are always a better option than canned vegetables.

Kale and spinach are often called superfoods because of their high nutrient density, but other leafy greens work as well.


When it comes to berries, the best option is blueberries due to their richness in flavonoids.

However, raspberries and strawberries are also good options for foods that lower blood pressure.

And the best part is, they are so easy to include in the diet.

You can always throw some berries in your cereal or oatmeal breakfast, or add them to your smoothies.

Berries can also be frozen for later usage.


Sweet potatoes, or regular potatoes, it doesn’t matter since both are extremely rich in magnesium and potassium, two of the minerals I mentioned that help lowers your blood pressure.

Potatoes are also high in fiber, helping you regulate your diet and keeping you full.


If you have high blood pressure, beetroot or beets should be among your best friends.

They are high in nitrates and nitrites, compounds that play a large role in lowering the blood pressure.

One of my favorite smoothies is beet and carrots, as you get some of the crucial nutrients for a healthy lifestyle.


The only downside of consuming garlic on a regular, daily basis is the strong breath.

If you can handle that, there is no food more powerful or healthier than garlic pound per pound.

Egyptians, Ancient Greeks, Romans and Babylonians used garlic for medical purposes, not for cooking.

Aside from lowering blood pressure, garlic also helps to LDL cholesterol.


As mentioned, oatmeal is one of your best choices for breakfast.

You can eat it plain with low-fat milk or yogurt, or you can always add some fruits like berries or bananas.

Oatmeal is high in fiber but low in fat, making it an ideal choice for foods that lower blood pressure.

One word of notice: be caution not to add sugar to your oatmeal.

Fruits are more than enough for a sugary taste, but you can always add some honey.


Bananas are another fruit source of potassium and magnesium.

There are countless of health benefits of consuming bananas.

And there is simply no cheaper and more efficient food on the market.

You can always add a banana to your oatmeal or cereal breakfast, or have it as a snack in between meals.

Banana smoothies are also a good choice.

Cashews and Almonds

For foods that lower blood pressure, you want tree nuts, not ground nuts.

In this aspect, almonds and cashews are the best nuts choices for magnesium and potassium.

They are richer in magnesium than potassium.

Also, restrain yourself to 50 grams per day, as you do not want the fats from nuts, even though they are healthy fats.

Pork Tenderloin

For all those meat lovers out there, pork tenderloin comes as a blessing.

Usually, you might think that a diet designed to lower your blood pressure will be meat poor, but pork tenderloin is something you can afford.

In one serving you get more than 15% of the daily dose of magnesium and 6% of the daily dose of potassium.

Tilapia Fish

I’ve written previously about the benefits of tilapia fish.

It is one of the cheapest fishes on the market, but comes with a bevy of health benefits.

One serving of tilapia will give you 10% of both magnesium and potassium daily recommended dose.

You can find tilapia fresh and frozen, and you can cook it steamed or roasted.


One of the most popular Indian curry spices, turmeric has been used for ages in Indian cooking as a medical herb.

Turmeric benefits have been proven by science, but you must be careful how you consume it.

The main compound of turmeric is curcumin, and it is a compound that humans have troubles absorbing it.

In order to get the maximum potential of turmeric and curcumin, it is recommended that you consume it mixed with black pepper.

Green Tea

The traditional Asian beverage (Japan, China) is one of the best choices for foods that lower blood pressure.

A cup of green tea comes packed with a bevy of health benefits, antioxidants and powerful compounds.

The main reason green tea helps with blood pressure is its abundance of polyphenols, compounds that improve blood pressure and blood flow.


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