Food that helps to reduce Hypertension

Mar 29, 2021

You are well aware of the types of foods you should not consume when you have hypertension. Perhaps the doctor has prescribed a long list of food that you should be avoiding. But what foods you have to consume in order to reduce your hypertension?

Here is the list of all those Hypertension lowering food that effectively aids in reducing elevated blood pressure.


Bananas are a perfect choice for you as it is a potassium-rich fruit. Foods rich in potassium tend to regulate elevated blood pressure as the effects of sodium can be minimized. One medium-sized banana contains around 420 milligrams of potassium, which is a significant quantity in such a comparatively small food.


The minimum daily intake of potassium for adults is 4,700 mg and you are consuming an ample amount with just one fruit.


Beets have quite a healthy punch that helps reduce blood pressure, has anti-inflammatory benefits, and has been shown to improve cardiovascular health in numerous studies. Beets are rich in nitrates which transform once digested into nitric oxide.


Nitric oxide helps dilate the blood vessels, and in turn, reduces blood pressure. Try to roast the beets and add them to the salads, add them to the sauces or you can also try fresh carpaccio beet.

Whole Grain

Most people now know that they shouldn't eat white bread and whole wheat or grain options are way better than white grains. Dietitians notify that all the healthy constitute bran, germ, and endosperm are present in significant quantities in whole grains.


On the other hand, in refined grains, the bran and germ are removed. Fortunately, there are many products of whole grains, including quinoa, barley and brown rice which can be consumed on a daily basis.


Meta-analysis found in 8 clinical trials that somehow the pomegranate juice could have a positive effect on the blood pressure. Start applying preserved pomegranate seeds in your smoothie, or mix on yogurt or salad with fresh seeds. If you go for pomegranate juice, make sure to pick one that has no added sugar.


Yogurt can also help to reduce your blood pressure. Some research shows that milk is ideal for reducing blood pressure so make sure that you pick a low-fat variety because we know that people with high blood pressure should avoid trans and saturated fats.


The DASH Diet, which is commended for lowering blood pressure, encourages people to use milk products with low fat in their diets. It includes reduced-fat yogurt and fatless milk.


Many trials have shown the value of flaxseeds as superfood to reduce hypertension. This includes α-linolenic acid, a main omega-3 fatty acid that lowers blood pressure, improves cardiovascular activity and decreases the risk of strokes.


Keep flaxseeds in your refrigerator to avoid rancidity, and mix them in salads, shakes, juices, desserts or smoothies.


Everybody needs protein, but red meat certainly isn't the way to go if you try to control high blood pressure. Fish is a good option because it has less saturated fat. Moreover, the American Heart Association indicates that the risk of cardiovascular diseases may be reduced by the fatty acids found at fish omega-3.


Halibut, tuna, and salmon are the best options for a cardiac healthy diet. Salmon is full of omega-3s that are heart-healthy.

Dark Chocolate

Great news for those who like sweets! The high concentration of dark chocolate in antioxidants and polyphenols has been found in research to lower blood pressure.


Dark chocolate has also been shown to lower LDL cholesterol, thereby making it a good snack for the skin. Stick to smaller sizes and select dark chocolate with a cocoa content of at least 70 percent.


Nuts contain omega-3 heart-healthy protein, and so the value of them in a diet focusing on reducing elevated blood pressure is little evidence. In addition, some nuts may have lower cholesterol, an important offender in high blood pressure people. So, if you prefer pistachios to walnuts, it will make your heart healthy if you snack on these staples.


Blood pressure has also been shown to decrease by the arteries relaxation. According to recent studies, anthocyanins, the compound which gives blueberries its blue color, may have blood pressure-lowering characteristics.


You can add blueberries to any of your dessert, shakes, or juices to enhance the nutritional value. They can easily be preserved in a refrigerator for a long time.


Legumes aren't just half awful. One research investigated the role of these fiber-rich foods in regulating blood pressure in diabetes patients. In a press release study, they stated after researching that legumes have a "blood pressure-lowering effect in patients with diabetes." As already known, legumes are a perfect protein source.


A significant body of work has found that consuming oatmeal can decrease the blood pressure from the systolic and diastolic levels.


One research has demonstrated that elevated blood pressure in males and females who have high blood pressure reduces regularly by drinking beta-glucan (a unique fiber found in oats).


One showed that a moderate intake of 5.5 g beta-glucan from oats for six weeks decreased systolic and diastolic blood pressure in people with slight or severe hypertension by 7.5 and 5.5 respectively. The fiber also helps to sustain a healthy weight in the body and reduce overweight, which is a contributing factor for hypertension.

Olive Oil

As well as being good for those who are suffering from arthritis, olive oil is heavily charged with heart-healthy fats. Due to its anti-inflammatory properties, olive oil is best suited for everyone with arthritis as well. Monounsaturated fatty acids that are healthy fats are found in olive oil.


Together with LDL (bad) cholesterol, these healthy fats may lead to lower total cholesterol. The Arthritis Foundation suggests two or three table cubes every day and claims extra virgin olive oil is safer since they are not as heavily processed.

Cruciferous Veggie

This cruciferous veggie is a strong source of magnesium, calcium, and potassium, the minerals that control blood pressure. In addition, several foods containing large concentrations of these three minerals also lower blood pressure.


Work on ISRN Pharmacology became the first to refer to a certain metabolism that contributes to a significant reduction in blood pressure, sulforaphane as the main component of green leafy plants (including broccoli and cauliflower).


Broccoli sprouts are also abundant in antioxidants that can contribute to reducing the risk of arterial damage and can lead to elevated blood pressure.

Exercise as a Hypertension Reducing Tool

Diet isn't the only nondrug solution to lower the numbers. In a study of 53 trials affecting older adults showed that both physical activity and resistance training lowered blood pressure by 5 systolic and 3 diastolic rates.


However, 30 minutes of aerobic activity at mild strength on most days and engaging the entire body with weights at least twice a week is recommended by the specialist. Before and after doing exercises you must check your blood pressure using blood pressure calculator and make a record of it.


A method of training called isometrics has shown results for reducing blood pressure. When you have elevated blood pressure, ask the doctor to recommend you to a fitness regimen intended to boost your safety. Programs may be offered in schools, community centers.


While you are in fitness training or not make proper documentation of your hypertension rating you can use any of the online blood pressure calculators available.