20 Surprising Food that Lowers the Blood Pressure Naturally

blood pressure

Hypertension or increased blood pressure is the thrust exerted by the flow of blood on arterial walls due to increased body weight, smoking, a dearth of regular exercise and improper diet.

Subtle fluctuations in blood pressure throughout the day is normal and varies with levels of stress and peace of mind, but when this fluctuation attains an abnormality and remains consistently increased then it becomes a serious health concern. High blood pressure is one of the major causes of death across the world.

About one-third of the global population suffers from high or fluctuating blood pressure. An increase in the level of blood pressure increases the risks of cardiac attacks, strokes and other grave health concerns. It can be effectively cured by the natural ways to lower blood pressure like exercising and following a healthy diet.

Also Read: Signs To Look For Before Heart Attack

The foods to avoid with high blood pressure include caffeine, junk food, alcohol and unhealthy oils. The list of foods that lowers blood pressure includes fruits, vegetables, oils rich in omega 3 and 6 fatty acids, fish, meat, eggs, berries, seeds and more.

What food lowers blood pressure?

The foods to reduce blood pressure are those that are low in their content of sodium and rich in potassium, magnesium, and calcium. Follow a healthy diet to lower blood pressure with ease.

  • Research says that dairy products like skimmed milk and non-fat yogurt that are low in fat are highly beneficial for the cure of hypertension.
  • Drinking beet juice is highly beneficial for the reduction of systolic and diastolic blood pressure. The nitrate content of beets cures high blood pressure quite effectively.
  • If you are a patient of hypertension, then a cup of warm hibiscus tea helps in lowering blood pressure naturally. It is rich in anthocyanin and phenol.
  • Have a cup of steamed white beans daily for its rich content of potassium, magnesium, and calcium. It makes for an integral part of the hypertension diet to lower blood pressure.
  • Peaches are one of the best foods for high blood pressure. Being rich in the same nutrients as white beans, frozen slices of peaches make for an excellent alternative for blood pressure drugs.
  • One of the beneficial foods to help lower blood pressure is kale that is rich in calcium, magnesium, and potassium. It also consists of antioxidants and omega 3 and 6 fatty acids like alpha-linolenic acid that cures internal inflammation and provides protection against oxidative stress.

surprising food that lowers the blood pressure in a controlled way - infographic

20 Miraculous Foods for Lowering Blood Pressure Naturally

1. Baked Potatoes

Potatoes might be starchy in nature, but its benefits for health are enormous. Potatoes contain kukoamine that is highly essential for the maintenance of regular blood pressure level. Incorporate a few servings of baked or boiled potatoes into your diet if you are a patient of high blood pressure and discover its amazing effects.

Also Read: Home Remedies for High Blood Pressure

Easy baked potatoes recipe:

Ingredients-

  • 4 large potatoes
  • 1/4th a cup of olive oil
  • 1 tablespoon of salt

Procedure-

  • Preheat the oven to 425 degrees
  • Rub the peeled potatoes with oil and salt
  • Bake the potatoes to fork-tender texture
  • Drizzle the baked potatoes with melted butter and serve hot

2. Celery

coriandar lower the blood pressure in a controlled way

Celery is highly beneficial for cardiovascular functioning. It keeps blood sugar in check and helps in the maintenance of blood pressure(1).

Easy celery recipe:

Ingredients-

  • 2 cups of vegetable stock
  • 1 cup each of chopped celery and carrots

Procedure-

  • Put the stock to boil and add the chopped vegetables to the boiling stock
  • Scoop out the veggies after about 15 minutes of boiling
  • Season the steamed celery and serve it with melted butter

3. Papaya

papaya lower the blood pressure in a controlled way

Papaya is packed with vitamins, minerals and amino acids. The potassium contained in papaya is extremely helpful for the maintenance of regular blood pressure. It aids in vasodilation which is the dilation of blood vessels that promote a healthy circulation of the blood and keeps the blood in check(2).

Easy papaya smoothie recipe:

Ingredients-

  • 1 cup of diced ripe papaya
  • ¾ a cup of chopped bananas
  • 2 teaspoons of chopped ginger
  • A few ice cubes

Procedure-

  • Add every ingredient into the juicer and blend well for about 2 minutes
  • Pour out the liquid and garnish it with shredded papaya
  • The smoothie is now ready to be served

4. Oatmeal

oatmeal lower the blood pressure in a controlled way

Oatmeal is great for health and even more beneficial having with milk or water and raw honey instead of sugar. Regular consumption of oatmeal helps to keep blood pressure in check and lowers the level of blood sugar(3).

Easy oatmeal recipe:

Ingredients-

  • 1 Cup Oatmeal
  • 2 Cups of Water
  • Brown Sugar
  • Honey
  • Pomegranate seeds

Procedure-

  • Boil 2 cups of plain water
  • Add 1 cup of oatmeal
  • Bring it to a boil and reduce the flame
  • Gently stir the oats until they absorb the water
  • Add 1 tablespoon of honey to the oats with continuous stirring
  • Serve it in a large bowl
  • Add Pomegranate seeds on top
  • Sprinkle it with cinnamon powder and brown sugar

5. Guavas

guava lower the blood pressure in a controlled way

Having a fresh green guava before lunch or before dinner is great for keeping fluctuating blood pressure in check. The high potassium content of guava makes the fruit remarkably beneficial for the maintenance of high blood pressure. Its fibrous content improves digestive health and helps to shed excess body weight which in turn is highly beneficial for normal blood pressure levels(4).

Easy guavas recipe:

Ingredients-

  • 2 tablespoon yogurt
  • 1 teaspoon vanilla essence
  • A bowl of mixed fruits and nuts including guavas, dates, apricots, berries, raisins, bananas, oranges, plums, prunes, strawberries and grapes

Procedure-

  • Combine 2 tablespoons of yogurt with a teaspoon of vanilla essence
  • Mix a variety of cubed guavas, dates, apricots, berries, raisins, bananas, oranges, plums, prunes, strawberries and grapes in a salad bowl
  • Add the vanilla yogurt to the salad and serve it slightly chilled

6. Yogurt

You can bank on the high potassium content of non-fat yogurt for the regularity of blood pressure. The calcium and magnesium contained in yogurt help in lowering blood pressure as well.

Easy yogurt recipe:

Ingredients-

  • 1 cup of chopped bananas, strawberries, berries and cubed apples
  • 1 tablespoon of milk
  • 1 tablespoon of orange juice
  • 1/4th cup pineapple
  • 1 teaspoon sugar
  • 1 cup yogurt

Procedure-

  • Combine a cup each of chopped bananas, strawberries, berries and cubed apples in a container.
  • Add a teaspoon each of milk and orange juice to it.
  • Add 1/4thcup of pineapple, a teaspoon of sugar and at last pour in a cup of yogurt
  • Blend all the ingredients and add some milk as well to decrease the consistency of the smoothie
  • Your fruit and yogurt smoothie is ready

7. Kiwifruit

Kiwifruit is sweet, delicious and can be eaten regularly for the control of blood pressure. Have three kiwi fruits in a day to stay in good health and keep the cardiac system functioning smoothly. Besides, kiwis are rich in antioxidants that help in the normalization of blood pressure levels by providing protection to the cardiovascular system against oxidative stress(5).

Also Know: Home Remedies for Stress

Easy kiwifruit recipe:

Ingredients-

  • 2 tablespoon yogurt
  • 1 tablespoon vanilla essence
  • 1 big bowl full of kiwi fruits, dates, apricots, berries, raisins, bananas, oranges, plums, prunes, strawberries and grapes
  • 1 tablespoon maple syrup

Procedure-

  • Combine 2 tablespoons of yogurt with a teaspoon of vanilla essence
  • Mix a variety of cubed kiwi fruits, dates, apricots, berries, raisins, bananas, oranges, plums, prunes, strawberries and grapes in a salad bowl
  • Add the vanilla yogurt to the salad
  • Add maple syrup on the top and serve it slightly chilled

8. Carrots

carrots to lower blood pressure

Crunching on carrots might be tough for you. It tastes so terribly bland that no amount of salt and pepper can drive out its blandness.

But if your blood pressure levels refuse to stay at normal then you have to put up with the blandness of carrots or you can prepare a glass of carrot juice and season it with healthy herbs and a pinch of salt and pepper for a perfect health drink packed with antioxidants and potassium that combat high blood pressure and bring it down to normal levels.

The fibrous content of carrots helps to maintain a regular bowel movement and sound physiological functioning.

Easy carrots recipe:

Ingredients-

  • A bunch of carrots
  • A clove of garlic
  • 2 tablespoons of olive oil
  • 2 teaspoons of fresh lemon juice

Procedure-

  • Chop the carrots into small pieces. Steam the chopped pieces of carrots in a steamer filled with boiling water
  • Boil the pieces until they become crisp and tender
  • While the carrots are getting steamed, chop the garlic and combine them with lemon juice, oil, pepper, and salt
  • Heat this garlic blend until the garlic pieces turn golden brown
  • Add the tender carrots to the garlic mixture
  • The steamed carrots are now ready to be served with bread or can be added to a soup or salad of your choice

9. Spinach

spinach to lower blood pressure

Spinach is considered to be a superfood across the globe and is used as the primary ingredient of excellent detoxification drinks that can be taken for the regulation of high blood pressure.

Consumption of spinach prevents the deposition of plaque in arteries and protects the heart from atherosclerosis. Spinach can be made into delicious green and healthy smoothies that can be taken regularly for cardiovascular health(6).

Easy spinach soup recipe:

Ingredients-

  • A pound of trimmed, washed and gently dried spinach
  • I chopped tomato
  • ½ a teaspoon of salt
  • 2 tablespoons of butter

Procedure-

  • Toss in the spinach to a pan of boiling water
  • Add chopped tomatoes
  • Cook it for about 15 minutes
  • Put it in a blender and make a puree
  • Season it with salt and butter
  • Your spinach-tomato soup is ready to be served

10. Dandelion

dandellian lower the blood pressure in a controlled way

The extract obtained from dandelion roots can be used in the preparation of an infusion which when sweetened with honey becomes not only delicious but highly nutritious as well. The infusion is an excellent diuretic that aids in the elimination of excess body fluids and is therefore highly effective in the natural treatment of high blood pressure.

Easy dandelion recipe:

Ingredients-

  • Freshly picked dandelion flowers
  • A cup of water
  • ½ a cup of raspberry leaf
  • A few tablespoons of chilled water
  • A few teaspoons each of raw honey and lemon juice

Procedure-

  • At first, discard the leaves and stems of the flowers
  • Rinse the dandelion flowers in clear water
  • Chop the raspberry leaves and put them in a cup
  • Boil the water and then pour the boiling water into the cup
  • Strain out the liquid and add the honey and lemon juice
  • Add the flowers with gentle stirring
  • Refrigerate this and serve the dandelion tea with a few ice cubes floating in it just for garnishing.

11. Skimmed Milk

Skimmed milk is nothing but non-fat milk that is rich in potassium, magnesium, and calcium. If your digestive system is not intolerant towards lactose, then skimmed milk is one of the best foods that lower blood pressure for you.

Just drink a glass of milk and avoid having cookies and other such sugary snacks with it. Drinking a glass of skimmed milk daily is highly beneficial for the regulation of blood pressure(7).

Easy skimmed milkshake recipe:

Ingredients-

  • 1 cup each of chopped bananas, strawberries, berries and cubed apples
  • 1 teaspoon honey
  • 1 teaspoon lime juice
  • 1 glass skimmed milk
  • Dark chocolate chips and cookie crumbs for garnishing

Procedure-

  • Put 1cup each of chopped bananas, strawberries, berries and cubed apples in a glass
  • Add a teaspoon each of honey and lime juice to it
  • Fill the glass with skimmed milk
  • Blend all the ingredients and add some more milk as well too if the milkshake seems a little too thick
  • Your fruity milkshake is ready
  • Garnish it with dark chocolate chips and cookie crumbs before serving

12. Watermelons

watermelons

Watermelons are especially effective in the natural cure of fluctuating blood pressure. It contains a compound known as L-citrulline that aids in the relaxation of arterial walls. Begin your day with a plate of freshly sliced watermelons and you will feel the difference in a week or so(8).

Easy watermelon recipe:

Ingredients-

  • 2 cups of cubed watermelons
  • Lime juice
  • 1/4th a cup of coconut milk
  • A few ice cubes

Procedure-

  • Add every ingredient except the ice to a juicer
  • Blend well for about 30 seconds
  • Pour out the juice and serve it with the ice cubes

13. Raisins

Raisins not only make for a sweet and delicious snack but also are remarkably beneficial for the regulation of blood pressure. The high potassium content of raisins aids in the control of blood pressure levels and lowers it naturally too thus keeping the sudden spikes in check(9).

Easy raisins recipe:

Raisins can be used to make the most delicious muffins ever. For this recipe you need-

Ingredients-

  • 2 cups of white flour
  • 2 teaspoons each of baking soda and baking powder
  • ½ a teaspoon of salt
  • ¾ a cup of powdered sugar
  • 1 mashed banana
  • 1 cup of minced raisins
  • 1 cup of milk
  • 2 eggs
  • 1/4th a cup of olive oil

Procedure-

  • Preheat the oven to 400 degrees
  • Blend all the dry contents in a bowl and the wet ingredients in a separate bowl
  • Pour the wet mixture of ingredients into the dry contents
  • Beat them in with an electric whisk
  • Pour the batter into muffin containers
  • Bake for about half an hour or so until the muffins turn golden brown
  • Your raisin muffins are ready

14. Beans

Beans need to be incorporated into the diet right away for the regulation of blood pressure. Black or green beans are tasty with low calorie and rich fibrous content that keeps the gastrointestinal system happy, help in the loss of excess body weight and are incredibly beneficial for the maintenance of normal blood pressure levels and thus a healthy cardiac system.

Easy beans recipe:

Ingredients-

  • ½ a pound of fresh beans
  • 2 tablespoons of salt

Procedure-

  • Simply boil the beans in salted water for about 5 minutes
  • Let it simmer down for the next 15 minutes
  • Drain out the boiled beans and serve them with rice or bread
  • You can also add the beans to noodles or have them with baked potatoes as a perfectly healthy and filling snack.

15. Dark Chocolate

dark chocolate lower the blood pressure in a controlled way

The tempting dark chocolate is highly beneficial for the maintenance of blood pressure. Its prebiotic fibrous content maintains the health of good intestinal bacteria. Dark chocolate is rich in antioxidants like flavonols that provide protection against oxidative stress(10).

Easy hot dark chocolate recipe:

Ingredients-

  • 1 cup toned milk
  • ½ cup Dark chocolate
  • Chocolate powder to sprinkle
  • 1 tablespoon Sugar

Procedure-

  • Melt the dark chocolate on a double boiler
  • Add 1 cup of toned milk to the melted chocolate
  • Bring it to boil
  • Add sugar and mix it thoroughly
  • Strain and sprinkle some chocolate powder on top
  • Your hot dark chocolate is ready to be served

You can also make yourself a batch of sugar-free dark chocolate muffins or add melted dark chocolate to skimmed milk for a delicious and healthy chocolate milkshake.

16. Bananas

This long and yellow-skinned fruit is profoundly beneficial for cardiac health and general well-being. They make for a great snack and are suitably portioned for the daily diet. Eating a couple of bananas on a daily basis can have an incredible effect on the regulation of high blood pressure.

If you have one more, then it can even be beneficial to the extent of prevention of cardiac attacks and strokes.

Easy banana recipe:

Ingredients-

  • 2 tablespoons of yogurt
  • Vanilla essence
  • 1 tablespoon vanilla essence
  • 1 cup each of raisins, bananas, and strawberries
  • Whipped cream and chocolate chips for garnishing

Procedure-

  • Combine 2 tablespoons of yogurt with a teaspoon of vanilla essence
  • Mix a variety of raisins, bananas, and strawberries in a salad bowl
  • Add the vanilla yogurt to the salad and serve it slightly chilled
  • You can also add some freshly whipped cream on top and garnish with a few dark chocolate chips.

17. Oranges

The vitamin C content in oranges is a potent antioxidant that protects the heart from oxidative damage. Drinking freshly pressed orange juice or having an orange on a daily basis helps in lowering high blood pressure(11).

The densely nutritious content of oranges also helps in the development of body immunity.

Easy oranges recipe:

Ingredients-

  • 1 cup orange cubes
  • 1 cup diced strawberry
  • 2 tablespoons of basil syrup
  • 1 pinch of rock salt

Procedure-

  • Add the cubes of orange and diced strawberries in a salad bowl
  • Add home-made basil syrup and toss them up
  • Let it rest for 30 minutes
  • Sprinkle some rock salt and serve

18. Salmon

This fish is loaded with omega-3 fatty acid that is incredibly helpful in the lowering of cholesterol and high blood pressure. Fatty fish like salmon can help in the prevention and cure of inflammation of the heart and lower the risks of coronary heart diseases.

Regular consumption of boiled salmon can help in keeping the blood pressure value within the normal range(12).

Easy salmon recipe:

Salmon is tasty and supremely healthy. For this recipe you need-

Ingredients-

  • 1 tablespoon each of pasted garlic and basil powder
  • ½ a teaspoon of salt
  • 2 pieces of salmon
  • 2 tablespoon of butter
  • 4 wedges of fresh lemons

Procedure-

  • Stir the basil, salt, and garlic in a bowl
  • Marinate the fish fillets with the mixture
  • Sauté the salmon fillets in melted butter until they turn crisp and brown
  • Serve the cooked fish with a wedge of lemon

19. Bell Pepper

Stuffed bell pepper sounds like a great dish for dinner and is highly beneficial too for the maintenance of a healthy blood pressure. The vegetable is rich in vitamin C that is an excellent antioxidant that provides protection to the cardiovascular health against oxidative damage inflicted by free radicals.

Regular consumption of bell peppers can help in the enhancement of cardiac functioning and regulate blood pressure.

Easy bell pepper recipe:

Ingredients-

  • A pound of meat
  • Meat broth an onion
  • 2 fresh bell peppers chopped into pieces
  • Some celery
  • Carrots
  • Corn
  • Peas
  • Tomatoes
  • Bay leaves
  • Garlic
  • Olive oil
  • Water
  • Salt and pepper

Procedure-

  • Cut the meat and chop every vegetable into small pieces
  • Sauté the onion, celery and bell peppers in olive oil
  • Add the meat, broth, veggies, and spices to a saucepan and start boiling them
  • Let the contents simmer until the meat softens
  • Serve the red meat and bell pepper soup seasoned with salt and pepper and blended with delicious melting butter.

20. Apricots

Regular consumption of apricots is highly beneficial for the natural treatment of hypertension. Slash the risks of cardiac diseases and lower blood pressure naturally by the incorporation of apricots into your daily diet.

Toss a handful of dried apricots in your salad or munch on some as a snack to derive the health benefits of beta-carotene and vitamin C contained in apricots. Its fibrous content helps in the maintenance of digestive health.

Also Read: Home Remedies for Digestive Health

Easy apricots recipe:

Ingredients-

  • 2 tablespoons of yogurt
  • 1 teaspoon of vanilla essence
  • A bowl full of different nuts including apricots, cashews, roasted almonds and pistachio

Procedure-

  • Combine 2 tablespoons of yogurt with a teaspoon of vanilla essence
  • Mix a variety of different nuts including apricots, cashews, roasted almonds and pistachios in a salad bowl
  • Add the vanilla yogurt to the salad and serve it slightly chilled

A regular consumption of the above mentioned impressive foods and a well-planned diet works wonders to keep a check on the blood pressure without the intake of extensive medicines. A natural cure saves your body from the harmful side-effects of drugs and medicines.

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