10 Healthy Foods

10 Healthy Foods That Help Lower Blood Pressure

Hypertension is a common complication that affects many people, both young and old. The exact cause of having high blood pressure is unknown, but there are several factors that can increase your risks such as your lifestyle and diet.

Fortunately, lowering your high blood pressure is possible by eating healthily. And with the use of blood pressure monitoring devices like the ones at www.raycome.com, you can successfully control your hypertension naturally.

Here are 10 foods that are recommended for people with high blood pressure.

Leafy green vegetables

Leafy green vegetables

There’s a reason why fitness enthusiasts recommend eating salads—leafy green veggies are loaded with nutrients. They are rich in potassium, vitamin A, vitamin C, vitamin K, folate, magnesium, iron, calcium, iron, and antioxidants.

The USDA MyPlate recommends that both children and adults should eat 1-2 cups of leafy greens per day. Examples of leafy green vegetables include kale, spinach, lettuce, cabbage, arugula, and Swiss chard. You can add these veggies to salads, soups, and stews.


Instead of eating cereals that are loaded with sugar, go for oats instead. This heart-healthy food is full of fiber, manganese, phosphorous, calcium, zinc, vitamin B5, magnesium, iron, copper, and vitamin B11. In fact, oats are one of the most nutritious foods that you can eat.

Oats are good for your blood pressure because it contains antioxidants that speed up nitric oxide production. Nitric oxide is responsible for the dilation of blood vessels, which leads to better blood flow.

You can prepare overnight oats by combining rolled oats, your choice of plant-based milk, and heart-healthy fruit toppings. Place this in the fridge overnight and it will make for a delicious breakfast or snack.


Another antioxidant-rich superfood, blueberries are one of the top food recommendations for people with high blood pressure. Eating ½ cup of blueberries every day can help lower your blood pressure and reduce your risk of heart diseases.

Blueberries can be prepared in plenty of ways. You can make a refreshing blueberry smoothie to drink after exercising. You can use it as toppings in your overnight oats and add it to your pancake batter. Or you can enjoy it as it is and eat it as a snack.


Aside from adding flavor to your dishes, garlic is also good at keeping your blood pressure at normal levels. It contains allicin, an active compound that boosts the nitric oxide production in your blood. This compound causes your blood vessels to dilate so your blood can flow better.

Garlic also has antibiotic and antifungal properties too. Incorporating garlic into your meals can keep you safe from inflammation and boost your immune system. It’s pretty easy to add garlic to your dishes—just add it to soups, stir-fries, and stews.


Potassium is essential in regulating blood pressure—a mineral that bananas are extremely rich in. The human body needs at least 100 milligrams of potassium each day to function properly. A large serving of banana contains 487 milligrams of potassium, so eating one per day can provide you with more than your daily potassium need.

When buying bananas, choose ripe ones if you’re planning to consume them immediately. Unripe bananas are ideal if you’re going to use them later.

If your bananas become overripe, don’t throw them out yet. You can freeze them and use them in smoothies or banana bread.



Whether its soy, almond, unsweetened, or Greek, yogurt is a delicious and healthy alternative to sugar-loaded desserts like ice cream. A tennis ball-sized serving of yogurt contains potassium, calcium, vitamin D, and probiotics that are good for your tummy and heart. Studies have shown that people who eat yogurt have a lower risk of developing cardiovascular diseases than those who don’t.

You can eat plain yogurt as a dessert and add fruit toppings, or add them to smoothies in lieu of milk. It’s also delicious when used as a spread for bagels and toast.

Salmon and mackerel

Salmon and mackerel

Eating two servings of fish rich in unsaturated fat can help boost your heart health. This fat is called omega-3, and it reduces blood clotting, lowers blood pressure, and decreases the triglycerides in your body.

It also matters how you cook the fish too. Baking it using olive oil will make it healthier and more beneficial than frying it in palm oil. Grilling and steaming are also healthy cooking methods.

Dark chocolate

Dark chocolate

Surprised? Chocolate is good for your heart as long as it’s dark (at least 70% cacao). Eating a single square of dark chocolate each day is said to improve your blood flow. This is due to the flavanols present in cacao, which are a type of antioxidant that helps dilate the blood vessels.

Aside from dark chocolate, you can also use pure and unsweetened cacao. There are different variants available in supermarkets, such as powders, bars, butter, or nibs. You can use this instead of milk chocolate in your baking recipes.


Snacking on high-sodium food like chips isn’t a healthy habit. Munch on pistachio nuts instead and your heart will definitely thank you. This food is loaded with potassium, protein, phosphorous, vitamin B6, copper, thiamine, and manganese. In fact, pistachios are one of the best vitamin B6 sources, which are essential in the formation of hemoglobin.

Olive oil

Not all fats are bad. The fats in olive oil are actually good at regulating your blood pressure, so make sure to stock your pantry with this. Olive oil contains fatty acids and antioxidants that regulate proper blood flow. It’s a healthier alternative to palm oil, butter, margarine, and store-bought salad dressings.

Hypertension is influenced by several factors that are often out of our control, such as our genes, age, and gender. However, you can lower your blood pressure by controlling your diet and lifestyle. Eating foods such as those mentioned above will help you keep high blood pressure at bay.

Image References:-

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Author: HealthyLife | Posted on: August 6, 2020

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