Top 10 Foods for High Blood Pressure

Top 10 Foods for High Blood Pressure

High blood pressure is the most deadly disease among women, while the second most for men. There are many causes and factors for high blood pressure that include genetics, lifestyle and diet. Food is an essential instrument to control high blood pressure as it provides nutrients that play an integral role in keeping them in a healthy range. Here are the top 10 foods that are important for patients with high blood pressure levels.

10. Green Tea

Relatively lower on the list, but very effective, this tea comes with many advantages that make it truly effective for lowering high blood pressure. Green tea is rich in antioxidants that help protect your heart and fights off the free radicals that cause high blood pressure. A study conducted on over 1500 Taiwanese men and women revealed that those who consumed green tea regularly were almost half as likely to develop the condition of high blood pressure, compared to those who didn’t. Replace your morning coffee with a cup of green tea and follow up your dinner with another one to get the maximum from this great drink.
Green Tea

9. Dark Chocolates

Not only it is great in taste, but is also gaining fame all over as a healthy food item. Dark chocolates are rich in antioxidants as well as other nutrients and just half an ounce of this delicious goody can help bring your high blood pressure to a normal range. It is the flavonoids in these chocolates that help reduce blood pressure. Flavonoids stimulate the production of nitric oxide which relaxes your muscles and increases the blood flow. Dark chocolate also helps lowers bad cholesterol (LDL) level. However, it is essential to eat only a small piece of it every day as these are rich in calories too.
Dark Chocolates

8. Nuts, beans and seeds

Unsalted nuts, pumpkin seeds and sunflower seeds contain a lot of nutrients to fight high blood pressure. Sunflower seeds have magnesium and phytosterols that keep both high blood pressure and cholesterol levels within the normal range. Beans too, including soybean, are rich in fiber, magnesium and potassium and contain many other nutrients that make them an excellent food for lowering blood pressure naturally. Brazil nuts are known for their richness in magnesium, while cashews, almonds and mixed nuts come next. A handful of these every day makes a great and healthy snack.
Nut, beans and seeds

7. Baked Potatoes

Potatoes are often looked upon as an unhealthy food. However, it is the cooking technique that makes them harmful for our bodies. In fact, potatoes contain high amounts of fiber and potassium, both of which have significant health benefits. These are one of the richest sources of potassium, said to be highly effective for treatment of high blood pressure. They are cholesterol and fat free and also contain magnesium. This vegetable is a starch which gives you a feeling of satisfaction earlier than other foods. Incorporating baked potatoes in your regular diet will keep the potassium level in your body high, while reducing the sodium level. For flavor, add some minced garlic and herbs and enjoy the goodness of both.
Baked Potatoes

6. Fish

Be it tuna, salmon, halibut or cod, all of these are rich in potassium, magnesium and calcium. They also contain omega-3 acids which are essential for a healthy heart. As these also make excellent choices in lean meat, they are low in fat and those present in these are the healthy type. Salmon also has a large amount of Vitamin D. It’s important to select a healthy method to cook these which could be baking, grilling or boiling. Also, use olive oil, herbs and black pepper for flavoring, rather than the sodium variant.

5. Low fat dairy products

Skimmed milk and yoghurt are rich in calcium, vitamin D, magnesium as well as potassium, all of which help in reducing blood pressure levels in your body. When these nutrients are taken together, their efficacy increases. Moreover, it is extremely important for us to maintain the calcium level in our body as its deficiency leads to high blood pressure. Therefore, add skimmed milk to your breakfast or eat your oats and cereal in a cup of fat free yoghurt. Yoghurt also contains bacteria which are beneficial for our body as it helps in digestion, while building immunity to various infections.
Low fat dairy products

4. Garlic

This is truly a wonder drug when it comes to high blood pressure levels and it’s amazing how effective a single clove of garlic can be. The presence of sulphur compounds in garlic plays a vital role in maintaining your blood pressure levels. Garlic helps ease the spasm in your arteries, relaxes your pulse and moderates your heart rhythm. It also relieves you of other high blood pressure symptoms such as flatulence, shortness of breath and dizziness, while reducing the blood lipid levels. You can add these to your meals, eat them crushed or opt for capsules readily available in the market.

3. Bananas

Another top contender on the list, settling on the third spot is the good old banana. This humble fruit is gifted with loads of potassium, which, as mentioned earlier, is extremely important for lowering high blood pressure levels. Researches have proved how bananas can impact your blood pressure. When the level of potassium in your body plunges, the body tends to hang on to sodium which results in your blood pressure shooting up. Similarly, when you supply potassium in your body, it will release the sodium, reducing the blood pressure consequently. A single banana provides you with 422 mg potassium and 17% of the recommended value of vitamin C. Slice it up and add it your oatmeal for breakfast for double the benefit!

2. Whole grains

Whole grains that are not refined and have their natural components intact come close to taking the top slot among the best foods for lowering high blood pressure. They are packed with abundant magnesium and potassium, two vital nutrients helpful in dealing with high blood pressure. As whole grains are not refined, they retain the grain kernel which makes them a rich source of fiber along with plenty of other nutrients. Some examples of whole grain food which have stood the test of time in their efficiency to lower high blood pressure and are highly recommended are whole grain bread and oats.
Whole grains

1. Spinach

Being a high source of folate, iron, magnesium and vitamin C make spinach the undisputed winner when it comes to combating high blood pressure. It is also an extremely rich source of potassium which is helpful in eliminating the harmful effects that sodium has on your body and blood pressure levels. Moreover, the magnesium present in it helps lowering high blood pressure. Hence, regular consumption of spinach keeps your blood pressure in check. You can have it fresh or opt for the frozen or canned variety. Add it to your regular meals by tossing some leaves in your breakfast sandwich or egg whites or mixing them with your salad for lunch.


As you add these wonder foods to your diet to combat high blood pressure, remember to reduce your intake of salt which is high in sodium. Instead, flavor your food with other spices, herbs, pepper and garlic for taste as well as good health.

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