Ten best foods for high blood pressure

The most common preventable risk factor for heart-related diseases is high blood pressure. Changing the diet can significantly help in reducing high blood pressure. Researches have shown that certain foods can help lower high blood pressure right away and in the long term. Medications, lifestyle modifications, and dietary changes can reduce high blood pressure and lower the risk of associated conditions. High blood pressure raises the chances of kidney disease, stroke and, heart diseases.

Pumpkin seeds:

Pumpkin seeds may look small but loaded with much nutrition. They are essential for blood pressure control, including magnesium and potassium. The pumpkin seed oil is also shown to be a natural remedy for high blood pressure.

Beans and lentils:

The nutrients present in beans and lentils help in regulating high blood pressure. Many diets comprise lentils as a staple worldwide as they are an excellent source of vegetarian protein and fiber. A diet rich in pulses lowers blood pressure levels and cholesterol. Lentils are very versatile and can be used in salads and soups.


Berries have been linked with various impressive health benefits, including their potential to reduce high blood pressure. Antioxidants rich berries help increase nitric oxide levels in the blood and reduce the production of blood-vessel restricting molecules, which helps reduce high blood pressure. Blueberries, strawberries and, raspberries are some of the berries related to lowering blood pressure.


Pistachios are highly nutritious, and consuming them has been linked to healthy blood pressure levels. They contain high amounts of nutrients essential for heart health and blood pressure regulation.


Sweet, crunchy and, nutritious carrots are a staple vegetable in many people’s diets. Carrots are high in phenolic compounds that help relax blood vessels and reduce inflammation which may help blood pressure levels. Both raw and cooked forms are tremendous but eating them raw is associated with lowering high blood pressure.


Broccoli benefits your circulatory system and is loaded with flavonoid antioxidants that help lower blood pressure by improving the working of the blood vessels and increasing nitric oxide levels in your body.


Spinach is high in nitrates. It is also packed with antioxidants, potassium, calcium, and, magnesium making it an excellent choice for high blood pressure. Spinach soups decrease artery stiffness resulting in improved heart health.

Citrus fruits:

They have powerful blood-pressure-lowering effects. They are packed with nutrients like vitamins and minerals that help in keeping the heart healthy. Studies show that drinking orange and grapefruit juice may help in reducing blood pressure.

Salmon and other fatty fish:

It is a valuable source of omega-3 fats that have notable heart health benefits. These may help reduce blood pressure levels by reducing inflammation. Higher omega-3 intake has been associated with a lower risk of hypertension.


Tomatoes are rich in nutrients like potassium and lycopene. Lycopene is associated with beneficial effects on heart health. It helps in lowering high blood pressure.

Along with other lifestyle changes, choosing a healthy diet can help in lowering blood pressure levels and helps reduce heart disease risk.

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