17 Best Foods for High Blood Pressure

Scientific research shows certain foods can help you maintain the healthy levels of blood pressure. You can therefore switch your diet, medication and lifestyle to reverse hypertension and its related causes.

What are the best foods for high blood pressure patients? This question should be a concern to people with this condition and anyone who would wish to stay healthy. Hypertension or high blood pressure happens when the force of blood getting in and out of the heart causes too much push on arteries. Health experts do advise patients suffering from it to take many vegetables, fruits, and prHighoteins.  However, they should not take food with much salt, red meat, and sugary food. An estimate of about forty-five percent of Americans is affected by this ailment. Hypertension can result in heart disease and stroke. The following heart nutritious foods are most recommended to reduce blood pressure.


Omega 3 fats are majorly sourced from fatty fish and salmon. Studies have shown that fish rich in omega 3 fats significantly reduces blood pressure. Besides, they lower the levels of compounds constricting blood vessels and also reduce inflammation. The compounds are known as oxylipins. Health specialists encourage consistent intake of fatty fish to keep you safe from hypertension and related ailments.


Beet juice intake lowers blood pressure in the short term and the long term. Research conducted in 2015 showed that high blood pressure patients who took red beet juice improved greatly after a few weeks. Interestingly, some positive changes were seen after twenty-four hours. The inorganic nitrate that is in high levels in beets is reduces hypertension. Taking beet juice glass every day or including vegetables in your diet is essential.


Watermelon contains a component of amino acid called citrulline, which is essential in the management of hypertension. This amino acid facilitates the production of nitric oxide gas for relaxing blood vessels and ensure that the arteries’ inner part is flexible. This helps minimize high blood pressure. Obese and hypertension adults showed great improvement after taking watermelon in a certain study. Their brachial arteries and ankles formed the major artery in the upper part of the arm.


Oats contain beta-glucan fiber that limits the levels of blood cholesterol and hypertension. Higher beta-glucan fiber intake may reduce both systolic and diastolic blood pressure.


Hypertension in women can be significantly reduced by yogurt.

Fermented Food

Probiotics are richly contained in fermented food. Bacteria greatly benefit from them and improves the health of the gut. Research has shown that taking probiotics lowers high blood pressure. Alternatively, you can buy probiotic supplements and take them daily.


This is a natural antifungal food and also an antibiotic. It contains allicin that has several benefits. Nitric oxide gas produced in the body by garlic, according to studies and aids in relaxing the muscles and dilating blood vessels hence, lowering high blood pressure.


Banana contains potassium that helps manage high blood pressure. It prevents the blood vessel wall from tension and facilitates the reduction of sodium effects. However, people with kidney problems should avoid taking too much of this mineral.


A flavonoid antioxidant compound known as anthocyanins is contained in blueberries as well as strawberries.  Studies show that people with higher consumption of anthocyanins are less exposed to hypertension than those with low intake.

Dark chocolate

Chocolate of high quality with cocoa in greater percentage is ideal in lowering high blood pressure. Taking it can be of great help to you.


The use of cinnamon can reduce short-term systolic blood pressure. It can be added to oatmeal or fresh fruits through sprinkling.


Mango has carotene and fiber, can be sourced from mangoes. These two nutrients reduce blood pressure. Blending mangoes are most preferred during a hot summer.

Citrus fruit

Citrus fruit has a great effect in lowering blood pressure. It has vitamins and minerals that protect your heart against ailments, such as hypertension.


Many people like adding carrots to their diet. A phenolic compound like chlorogenic is rich in carrots. They lessen inflammation which in turn reduces high blood pressure.


Lycopene, a carotenoid pigment, and potassium are richly found in tomatoes and their products. Lycopene has significant health benefits to the heart and offers protection against high blood pressure. You are encouraged to add tomato and its’ products to your meals to keep distance from hypertension.


Beans contain magnesium, potassium, and fiber. These nutrients enhance the regulation of blood pressure. Alternatively, lentils can be exchanged with beans and serve the same purpose of reducing hypertension.

Pumpkin seed

Pumpkin seeds are very nutritious despite their small size. Several nutrients responsible for regulating blood pressure are embedded in them.  A good example is arginine that is an amino acid. Arginine facilitates the production of nitric oxide gas. This gas is important in relaxing blood vessels and minimizing hypertension.

The Bottom Line

Thousands of lives have been lost globally due to high blood pressure-related ailments, such as the disease of the heart. Furthermore, people have spent much money on treatment. That is enough explanation that you need to spice your meals with the foods we have discussed to keep yourself away from the threats of high blood pressure.