10 Foods To Lower Your Blood Pressure

by Muhammad Inam Ul Haq

Green leaves

Many green leaves – from arugula and collard greens to spinach and cavalier cabbage – contain potassium and magnesium blood pressure;

These nutrients form a large part of the Dietary Approaches to Stop Hypertension (DASH) diet, which is based on certain foods that can lower blood pressure. According to nutritionist Joy Bauer, eating a diet rich in potassium helps the body to eliminate excess sodium, which can increase blood pressure more effectively. Magnesium, for its part, would promote blood circulation.

Skimmed milk

A glass of milk provides a good serving of calcium and vitamin D, two nutrients that combine to help lower blood pressure by 3 to 10 percent, according to the Joy Bauer website.

These numbers might not be awe-inspiring, but they could translate to a 15% reduction in the risk of heart disease, she adds. Other research found people with low calcium levels were at greater risk of high blood pressure.


If you think eggs aren’t right for your heart, you should know that different studies have shown that egg yolks don’t increase the risk of heart disease. And recent research has shown that egg whites deserve a high place on the list of foods that lower blood pressure

when rats with hypertension were given a protein found in egg white, their blood pressure dropped more than if they were given a low dose of Captopril, a lowering drug. Blood pressure. More research is needed, but it can already be said that Eggs are a good protein source, vitamin D, and other essential nutrients.


This cruciferous crop represents a vital source of blood pressure-regulating minerals: magnesium, calcium, and potassium. High amounts of these three minerals are the hallmark of many foods that lower blood pressure.

Animal research has shown that a diet high in broccoli sprouts helps reduce blood pressure, cardiovascular disease, and stroke. Broccoli sprouts are rich in compounds that can reduce damage to the arteries, which may play a role in high blood pressure.

Beet juice

people with high blood pressure who were drinking about 250 ml (8 oz) of beet juice saw their blood pressure decrease by about 10 mm Hg. Ingredient Magic? Nitrate becomes nitric oxide, a gas that dilates blood vessels and helps blood flow. One drink a day could help keep blood pressure down.

Sesame and rice bran oil

According to research from the American Heart Association, people who cooked with a mixture She saw the two oils (available in health food stores) their blood pressure drop to a level almost comparable to that resulting from taking medication.

Researchers believe the effect is due to fatty acids and antioxidants in oils such as sesamin, sesamol, sesamolin, and oryzanol.


With 420 milligrams of potassium, a nutrient that lowers blood pressure, a single banana gives you 11% of the 4,700 milligrams of the Heart daily.

Surprisingly, however, many vegetables are higher in potassium than this popular fruit. One cup of Swiss chard contains 960 milligrams, one cup of cooked white beans, nearly 1,200 milligrams, and a whole avocado, 975 milligrams. Check out the list of foods that are higher in potassium than a banana.

Dark chocolate

Among all the foods that lower blood pressure that taste great, dark chocolate tops the list. This bittersweet product is rich in antioxidants called flavanols, which improve the elasticity of blood vessels, according to Prevention.com.

Stick to 30 grams (1 ounce) or less per day and make sure it is at least 70% cocoa.

White beans

To lower your blood pressure, it’s not enough to reduce your sodium intake, reports Prevention.com. You should also eat foods rich in at least two of these three minerals: calcium, magnesium, and potassium.

With white beans, you hit the jackpot: a single cup contains 13% of the calcium, 30% of the magnesium, and 24% of the potassium of the recommended daily allowance.


Oatmeal is one of the few partially processed foods that lower blood pressure. Getting a fair amount of dietary fiber and whole grains is indeed essential to maintaining normal blood pressure, and oatmeal is a tasty source of both.

Studies have proven that consuming oatmeal can lower systolic and diastolic blood pressure. Plus, fiber can help you maintain a healthy weight and prevent obesity, a risk factor for high blood pressure.

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