I recommend the following;

Foods loaded with potassium

Potassium is a good blood pressure reducer. It relaxes the walls of blood vessels, helping release excess sodium. I always advise people to eat foods like bananas, which contain high potassium levels for lessening blood pressure. Other foods include;

  • Avocados
  • Nuts and seeds
  • Carrots
  • Tomatoes

Foods with high L-arginine

The body acquires nitric oxide mainly from L-arginine. Nitric oxide is responsible for relaxing muscle cells and researchers say it can lower blood pressure. You can get it from;

  • Poultry
  • Beans
  • Dairy

Excess salt and sodium

Salt is a known riser of blood pressure because excessive consumption can negatively influence fluid balance in blood. It is best to notice foods with hidden salts, and stay away if you cannot minimize your consumption. I usually emphasize on finding hacks for reducing your daily intake, including avoiding added table salt and cooking your meals to monitor the amount used. Some of foods with excess salts include;

  • Pizza
  • Rolls and bread
  • Cured meats
  • Tacos and burritos

Excess sugar

Sugar can increase the risk of high blood pressure by contributing to weight gain. Obese and overweight individuals have a higher risk for high blood pressure. It would help if people reduced their daily sugar consumption to help regulate their blood sugar levels effectively.

Elena Ognivtseva
Latest posts by Elena Ognivtseva (see all)

Nutritionist, Cornell University, MS

I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.

Ieva Kubiliute is a psychologist and a sex and relationships advisor and a freelance writer. She's also a consultant to several health and wellness brands. While Ieva specialises in covering wellness topics ranging from fitness and nutrition, to mental wellbeing, sex and relationships and health conditions, she has written across a diverse range of lifestyle topics, including beauty and travel. Career highlights so far include: luxury spa-hopping in Spain and joining an £18k-a-year London gym. Someone’s got to do it! When she’s not typing away at her desk—or interviewing experts and case studies, Ieva winds down with yoga, a good movie and great skincare (affordable of course, there’s little she doesn’t know about budget beauty). Things that bring her endless joy: digital detoxes, oat milk lattes and long country walks (and sometimes jogs).

Anastasia Filipenko is a health and wellness psychologist, dermatolist and a freelance writer. She frequently covers beauty and skincare, food trends and nutrition, health and fitness and relationships. When she's not trying out new skincare products, you'll find her taking a cycling class, doing yoga, reading in the park, or trying a new recipe.

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