Top 20 Foods for Lowering Blood Pressure

Did you know the average heart with normal blood pressure can beat up about 100,000 times a day?

Your blood pressure is responsible for the pressure or force of blood to your arteries. And every time your heart beats, it also pumps and flows blood throughout your body. 

How important is blood pressure to your body? Well, it helps supply your body with nutrients and oxygen to help your body function properly. You will surely enjoy your day more with a healthy heart.

top 20 food for lowering blood pressure

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In this guide, you will learn how to take care of your blood pressure for a better “you”. Now, let me share the top 20 foods that you should add to your diet to lower your blood pressure!

Why Your Blood Pressure Matters

How important is it to have healthy blood pressure? 

Your blood pressure is responsible for keeping your organs healthy and working.

For instance, your kidneys work best if you have normal blood pressure. If your blood pressure is too high, then your kidney will have struggle to filter your blood. 

Moreover, it protects you from problems that can affect your heart, brain, kidneys, lungs, and overall health. As you give oxygen and nutrients to your organs, you can also live longer and happier.

In fact, it is also linked to a longer life span!

Causes of High Blood Pressure

There can be many causes of high blood pressure and it can be different on each person. If you want to avoid having high blood pressure, then check out these possible causes:

  • Stress
  • Genetics
  • Smoking
  • Not getting enough exercise
  • Excessive alcohol drinking
  • Kidney disease
  • Using too much salt
  • Obesity
  • Diabetes
food for lowering blood pressure

Symptoms of High Blood Pressure

There is a reason why high blood pressure is usually called the “silent killer.” It is called such because you may be unaware of what is happening in your body.

According to the World Health Organization, these are some of the symptoms:

  • Nausea
  • Nosebleeds
  • Irregular heart rhythm
  • Chest pain
  • Breathing problems
  • Blurred vision
  • Severe headaches

Remember to get your heart checked regularly and to watch out for these signs of high blood pressure. 

Read on to learn more about what you can eat and do to improve and maintain healthy blood pressure! 

Top 20 Foods for Lowering Blood Pressure

With these foods and healthy recipes, you don’t need to sacrifice your cravings for good blood pressure:

1. Bananas


Imagine how great it would be to enjoy the sweet bananas while keeping your blood pressure normal. Bananas are also rich in potassium to help you improve your heart and blood flow. 

According to AARP, a medium banana can give up to 375 milligrams of potassium. You surely won’t have a problem adding it to your diet because you can have it for breakfast, smoothies, desserts, or snacks

2. Beetroot

Medical News Today found that beetroots have lots of nutrients to reduce your blood pressure. Dr. Shannon Amoils from the British Heart Foundation also suggested drinking a glass of beet juice. 

You can also easily prepare beetroot for snacks or drinks. With the vibrant color and yummy flavor of beetroots, adding them to your diet will certainly be a delight! 

3. Dark chocolate

From now on, you don’t need to avoid chocolates to get normal blood pressure. Cardiovascular Group also suggests adding cocoa to your diet for better blood pressure. 

Moreover, I suggest buying or making dark chocolate with 60% to 70% cocoa. You can also have dark chocolate for snacks or add it to desserts, bread, or baked goods

4. Pomegranates


When it comes to fruits that help with blood pressure, pomegranates are definitely on the list. The University of Oxford also found that these fruits can result in better control of the size of blood vessels for better blood pressure.

Moreover, a study from the National Library of Medicine mentioned that a cup of pomegranate juice every day for a month could lead to positive results.

5. Ginger

Experience the calming effects of ginger not just in your throat but also in your blood pressure. According to Healthline, ginger can also help keep blood pressure normal with better blood flow and cholesterol levels. 

Whether you add ginger to your drinks or meals, it will surely be one step closer to a healthy heart. Ginger is also naturally good for your blood vessels. 

6. Watermelon

With watermelons, you will surely have improved blood flow and blood pressure. According to Eating Well, watermelons can lower blood pressure because they are sweet without added sugars. 

These fruits are also easy to add to your diet. In fact, they can help with hydration for a healthy and pumping heart. You can also add these to salads, juices, and smoothies for good results! 

7. Spinach

When buying your veggies, don’t forget to add spinach to the list. Aside from its many health benefits, it has also been known to have life-changing effects on your blood pressure.

NDTV also mentioned that spinach is rich in potassium and lutein to help improve the walls of your arteries. Furthermore, spinach can lead to a lower risk of strokes and spikes in blood pressure. 

8. Leafy greens

leafy green

What leafy greens should you add to your diet? The National Council on Aging also suggests leafy greens like kale, cabbages, and collard greens for better blood pressure levels. 

These veggies can make perfect ingredients for soups, stews, and smoothies. They also give color, flavor, and aroma to any dish or drink. 

9. Citrus fruits

Feel fresh with the satisfying flavors of citrus fruits. These fruits are great for your diet and blood pressure. According to Durham Nephrology Associates, the best citrus fruits for blood pressure include lemons, oranges, and grapefruits. 

Whether you eat them as fresh fruits or turn them into juices or smoothies, citrus fruits are surely going to have positive effects on your heart and body.

10. Berries

Aside from keeping your blood pressure normal, berries are also naturally good for your arteries. You will certainly have a better blood flow to your organs for better overall health. 

WebMD suggests berries like strawberries and blueberries to make them easy to add to your diet. Indeed, these berries are “berry” good for you! 

11. Oily fish

Oily foods may be bad for you, but oily fish are certainly different. According to the British Heart Foundation, the omega-3 from fish can help you with your blood pressure. 

Some of the best oily fish to add to your diet can also include salmon, mackerel, and sardines. These fish can certainly make your diet filling without adding risk to health problems. 

12. Nuts


Just like leafy greens, nuts are excellent sources of magnesium to reduce blood pressure levels. According to HealthXchange, the best nuts for your blood pressure are pistachios, almonds, and cashew nuts. 

In fact, Mayo Clinic even mentioned that nuts are good for your arteries and cholesterol levels. Nuts are also cheap and easy to find, so you can always add them to your grocery list. 

13. Tomatoes

If you want to lower your blood pressure, then you should add tomatoes to your daily diet. An article by The Daily Meal mentioned that tomatoes could also lower your cholesterol levels to improve heart function further. 

The antioxidants from tomatoes can also unclog and protect your arteries from any problems. Tomatoes are definitely easy to add to your diet; what’s your favorite tomato recipe?

14. Pulses

What are pulses? These include beans, chickpeas, and lentils. Just like nuts, pulses are also cheap and versatile ingredients to enjoy food without spikes in your blood pressure. 

According to MaxWell Clinic, pulses are good for people with or without high blood pressure. You won’t run out of ways to enjoy these, so it’s easy to add them to your diet. 

15. Garlic

Garlic is one of my favorite aromatics, not just because of its flavor and fragrance. But also because of how it can have positive effects on the heart and blood pressure. 

It also functions as a blood thinner to better blood flow throughout your body. Health Match also suggests that garlic can help prevent different types of cancer and other chronic diseases. 

16. Oats


How convenient would it be to manage weight and blood pressure at the same time? According to Everyday Health, oatmeal is also an excellent breakfast option to help improve your heart and cholesterol levels.

Pair the oats with other heart-healthy foods like fruits and nuts. There are plenty of healthy recipes you can also make with oats, from snacks to smoothies

17. Herbs and spices

Did you know that even herbs and spices can affect your blood pressure? Indeed, a little seasoning can go a long way. By regularly using the right herbs and spices, you can satisfy your appetite and your heart. 

PharmEasy suggests using basil, cinnamon, cardamom, and parsley for tasty and healthy meals. Imagine how effective these are once you add them to other food that is good for heart function.

18. Broccoli

When it comes to vegetables, broccoli is on top of the list for heart-healthy food. According to Hello Heart, broccoli can help regulate blood pressure and relax blood vessels. 

Broccoli can also help you avoid different heart problems to keep you well and active. Aside from its health benefits, broccoli can also give you tastier and more appetizing dishes! 

19. Celery

Celery should be considered a superfood because of how effectively it can improve blood flow. It also has low salt content yet high amounts of magnesium and potassium. 

Dr. Laffin from Cleveland Clinic suggests having four stalks or a cup of celery daily. You can also serve these as side dishes or veggies for your favorite recipes. 

20. Carrots


Complete your heart-healthy veggies with delicious and nutritious carrots! Barnes Healthcare Services also suggest eating more carrots to reduce inflammation and reduce blood pressure levels. 

Carrots can also be great veggies for your favorite healthy recipes. Their sweet and earthy flavor will leave you craving more, not just for your appetite but for your heart too. 

Food to Avoid

If there are foods you need to eat to lower blood pressure, then there are also foods you need to avoid. Here are some of the things you need to avoid, as suggested by Single Care:

  • Processed food
  • Fried dishes
  • High-sodium food
  • Processed meat
  • Vegetable oil or margarine

Limit your intake of restaurant food and start to invest in home-cooked healthy meals. Also, drink beer or alcohol as less as you can. Always go for fresh and organic food that is good for your heart.

This post may contain general information and does not constitute professional medical advice. Always seek information or advice from a qualified medical professional. Please read the full disclaimer for details.

top food for lowering blood pressure

Frequently Asked Questions

What foods lower BP quickly?

Bananas, beetroot, dark chocolate, pomegranates, ginger, watermelon, spinach, leafy green vegetables, citrus fruits, berries, oily fish, nuts, tomatoes, garlic, oats, herbs and spices, broccoli, celery, and carrots will surely help you lower your blood pressure. 

There are also plenty of other recipes you can try to keep your heart healthy. Remember to do more research about the food you are going to try. 

What are the 10 best blood pressure-lowering foods?

The ten best foods that lower your blood pressure include watermelon, ginger, berries, broccoli, carrots, leafy green vegetables, beetroot, citrus fruits, oats, and bananas.

Also, don’t forget to use the other foods mentioned in this guide! 

What are 7 foods good for blood pressure?

The 7 foods that are good for your heart include bananas, broccoli, berries, oily fish, nuts, tomatoes, and dark chocolate. There are also plenty of other food you can try, don’t miss out! 

Is boiled egg good for high blood pressure?

Yes, boiled eggs can certainly help with blood pressure. They are rich in vitamins and heart-healthy fats, so you don’t need to worry much about a spike in your blood sugar levels.

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