quick food that help to lower blood pressure

10 Foods that’ll Help to Keep your Blood Pressure Lower

High blood pressure or hypertension has become one of the most common problems and nowadays, in every 3 adults, one is suffering from the same. There are several health related risks that a person usually faces due to having high blood pressure problem like heart failure, kidney disease, stroke and others. Hence, it is necessary to lower it. Now, the most common question is how to lower up the high blood pressure? There are several medicines available in the market that can be taken into consideration but taking a pill every time is not a right thing. Instead of taking the medicines, one can also lower his or her high blood pressure by adapting some dietary changes. Here, we are going to state about some foods that help a lot in lowering the blood pressure.



Berries like strawberries and blueberries come with antioxidant compounds called anthocyanin. It is actually a type of flavonoid. According to the studies, it has been found that people with right intake of berries can easily fight with high blood pressure problems.


Banana is one of those foods that contain a plenty of potassium. Potassium is one of the best mineral that helps a lot in managing the high blood pressure problems. In one banana, there is around 400 milligrams of potassium. It also helps in reducing the effects of sodium and works in elevating the tension from the walls of blood vessels. According to a study, people who consume around 4500 milligrams of potassium can easily manage their blood pressure.


If you are one of those who love to drink beet juice then you should be glad to know that you can easily reduce your blood pressure. According to the research, beet juice plays an important and essential role in lowering up the blood pressure and providing the positive result to other health factors as well.

Dark chocolate

Dark chocolate is one of the best sweet that can help you out in lowering up your blood pressure. Even if you are one of those suffering from prehypertension then also you can consume dark chocolate. High quality dark chocolate includes around 70% of coco. It actually proves to be helpful in lowering up the blood pressure hypertension or prehypertension as well.


Kiwi is not only a tasty fruit but also having a lot of components and vitamins that helps in improving the blood pressure and enhancing the health as well. It helps amazingly in reducing the systolic and diastolic blood pressure. Even as compared to eating one apple a day, eating one kiwi a day results much better.


In order to manage the high blood pressure, a watermelon also plays an important role. It contains an amino acid that is called a citrulline. This acid produced nitric oxide in the body that relaxes the blood vessels and it leads towards having flexibility in the arteries. Even if you are one of those suffering from obesity and hypertension then also you can consume watermelon.


Oats comes with beta-glucan fiber that helps in reducing the cholesterol level in blood. Along with cholesterol level, it also helps in reducing the high blood pressure. It also helps in managing both systolic and diastolic blood pressure problems. Along with oats you can also consume barley.

Leafy green vegetables

If you consume leafy green vegetables daily then you can easily manage your high blood pressure. There are researches that suggest, if you consume one or two servings of nitrate rich vegetables then your hypertension problem can easily get managed for up to 24 hours. Some green vegetables that you should include in your food are spinach, lettuce, fennel, Swiss chard, cabbage, kale and others.


Garlic does not only help in resolving heart related problems but also it manage and reduces the high blood pressure. It comes with antibiotic and antifungal properties that help a lot in production of nitric oxide in the body. You can easily consume garlic either as a medicine or can mix it in vegetables, soup or any other dish.

Fermented foods

There are several probiotics included in the fermented foods. These are highly beneficial in maintaining the gut health. If your gut health is better then you will not be facing the hypertension or high blood pressure issues. The major fermented foods are natural yoghurt, tempeh, apple cider vinegar and others.

Final Words:

Hence, these are some of the foods that you can prefer for lowering up your high blood pressure problems. Along with having dietary chances, you should also add some exercises in your routine. Some small changes in routine can easily help you out in maintaining your health and living a right lifestyle.

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