Top 12 foods that lower blood pressure

Dignity Health | What Do Blood Pressure Readings Mean?

Hypertension, also referred to as high blood pressure has become a common lifestyle disease that could cause various health complications. Overlooking this condition could lead to major issues, which may include brain damage, stroke and a few other life threatening diseases. Hence, it is not only important to lead a healthy and active life but also to watch your diet.
Here we have mentioned some ‘super-foods’ that will help you in maintaining an ideal blood pressure level…

Eat bananas and maintain a healthy blood pressure

Experts reveal health benefits of a banana based on its colour - and what  brown spots REALLY mean | Daily Mail Online

Eating bananas is a great option to keep your blood pressure under control. As bananas are loaded with potassium, they help in lowering your high blood pressure level. This also reduces the risk of stroke, helps blood vessels to relax and make artery walls to function efficiently.

Whole grain

The Whole Truth About Whole Grains – Health Essentials from Cleveland Clinic

Whole grains include several health benefits. Adding oats and cereals in your breakfast helps you in staying active all day long. It also keeps your blood pressure in check.

Include this green-leafy vegetable

Dark Green Leafy Vegetables Images, Stock Photos & Vectors | Shutterstock

Rich in iron, fibre magnesium and folate, spinach is another ‘super-food’. It is loaded with heart-healthy nutrients and all these properties help in lowering blood pressure.

Sweet potatoes

Double Baked Sweet Potatoes with Bacon and Chives ~ Macheesmo

Sweet potatoes have great potassium content which keeps the sodium level low and blood pressure in control.

Drink skimmed milk

Skimmed milk facts and health benefits

Prefer skimmed milk over full-fat milk. Loaded with calcium and vitamin D, it helps in lowering down your blood pressure and strengthening bones. Skimmed milk is also beneficial in reducing the risk of cardiovascular diseases.

Eat watermelon

Start your day with watermelon this summer; here's why | Lifestyle News,The  Indian Express

Loaded with water content, watermelon promotes health. It is enriched with fibre, vitamin A, potassium and lycopenes. These all are the essential nutrients that have lowering blood-pressure effects.

Include oranges in your diet

Oranges 101: Nutrition Facts and Health Benefits

Another great food that helps in maintaining ideal blood pressure rate is orange. Rich in vitamin C and fibre, it also reduces your risk of developing high blood pressure. Drink fresh orange juice or eat the fruit, just load yourself with its various benefits.

Dark chocolate, yet another delicious option

How dark chocolate could boost brain health, immunity

If you are a dark chocolate lover, here’s some good news for you! Eating a square of dark chocolate daily helps in lowering down your blood pressure reading because of its richness in flavonoids. Make sure that it has at least 50 to 70 per cent cocoa content in it.

Healthy sunflower seeds

5 health benefits of sunflower seeds you should know about | The Times of  India

These ‘super-seeds’ are loaded with vitamin E, fibre, protein and folic acid. Eating just a handful of sunflower seeds not only promotes heart-health but also keep your blood pressure under control.

Grape juice

Grape Juice, How to make Grape Juice -

Grape juice contains polyphenols that help in lowering down your blood pressure.


17 Simple Recipes to Make with a Can of Beans | Eat This Not That

Eating black beans or red kidney beans in your diet is the best way to get the benefit of soluble fibre, potassium and magnesium. These all sources are important to keep an ideal blood pressure rate.


10 of the healthiest berries - Saga

All types of berries are packed with anthocyanins, flavonols and polyphenols. Apart from this, they are also loaded with fibre, potassium and vitamin C. Hence, they boost your heart-health and keep your blood pressure in control.

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