Help Reduce Hypertension With These 11 Foods

Jun 08, 2018 by apost team

Hypertension (high blood pressure) is a growing medical condition with millions of American sufferers. The problem is aggravated by the presence of and the desire for salty and high-fat processed foods. 
Hypertension levels can be reduced by opting for healthier food alternatives that are easily available in your local food markets. These choices should be the first line of attack if you are diagnosed with high blood pressure. What follows are 11 healthy food choices that will help lower your high blood pressure. 

1. Blueberries

These make a sweet topping to your breakfast fruit salad or cereal and provide antioxidants that combat grave illnesses such as cancers. Another important compound found in blueberries, and other berries such as strawberries, and raspberries, is anthocyanins that can greatly reduce blood pressure levels.

2. Potatoes 

Not only are potatoes a healthy and delicious food, they can also reduce your blood pressure and fight hypertension. The American Heart Association states that the potassium and magnesium minerals found in the potatoes are important in the fight to lower hypertension levels. Magnesium is prominently absent from the diets of older people and that makes it problematic for high blood pressure sufferers. So if you are looking for a healthy side dish, just try a potato, but make the toppings a healthy choice. 

3. Milk 

During your young life, you most likely consumed a steady quantity of milk. However, as you grew older, like many other adults you lessened the amount of milk you consumed. If you suffer from hypertension, this can be problematic because the high quantity of calcium in milk, especially if consumed in low-fat dairy products such as skim milk, cottage cheese, and yogurt, provide a powerful food ingredient that lowers your risk of acquiring high blood pressure. 

4. Cereal conducted a study that showed how a whole grain high-fiber diet reduces cholesterol and the debilitating effects of hypertension on the body. A good high fiber food is cereal. You must be careful to read the nutritional labels on the cereal box to determine the fiber content and exclude those cereals with high sugar content.

5. Beets 

This vegetable may not be high on the popularity scale of many people, but it plays an important role in reducing blood pressure and the debilitating effects of hypertension. In a study performed by the Queen Mary University of London that was later published by the American Heart Association, it was demonstrated that nitrates in beet juice significantly reduce blood pressure. 

6. Dark Chocolate 

Your doctor may not suggest that you eat candy bars for your health, but where dark chocolate is concerned, the health benefits are well known. Flavonoids are plant chemicals found in dark chocolate (not milk chocolate) that lowers blood pressure and can provide a beneficial snack for hypertension sufferers.

7. Bananas 

Potassium plays an important role in reducing blood pressure, and this compound is plentiful in bananas. Bananas as also high in calories and sugar, so it is wise to not overeat this food for its potassium content. This fruit can be enjoyed on your cereal in the morning or as a snack during the day.

8. Avocados 

Avocados are high in monounsaturated fats. Researchers have shown that diets containing high concentrations of this type of fat, contribute significantly to lowering blood pressure and the adverse effects of hypertension. 
Avocadoes can be added to a wide variety of meals including salads, sandwiches, savory dishes, and can be mashed to a smooth consistency and used as a substitution for mayonnaise. 

9. Fatty Fish 

Usually, the recommendation is to reduce intake of fat in our diets. Where hypertension is concerned, however, the recommendation is to consume omega-3 fatty acids found in fish such as mackerel and salmon. The Hypertension journal has published findings that show omega-3 fatty acids when consumed twice weekly, will decrease the systolic and diastolic blood pressures in obese and overweight people. These fatty acids also lower triglycerides levels and inflammation in the body. Although these fatty acids can be consumed in supplements, consuming them in a food source is the best way. 

10. Garlic

Garlic can be eaten to reduce high blood pressure in hypertensive sufferers. If garlic is chewed, crushed or chopped, a sulfur compound called allicin is released. It is this substance that effectively lowers mean supine diastolic, and supine systolic blood pressures. The greatest benefit from garlic is achieved when eaten raw. 
Garlic adds great flavor to meals and it can be minced and crushed and added to vinegar and oil to make salad dressings or combined with tomatoes to make salsa. 

11. Olive Oil

High blood pressure can be lowered with the use of olive oil, especially extra virgin olive oil. You can also use olive oil in your cooking. 
The Clinical Nutrition Journal revealed in a study that olive oil successfully reduced hypertension in elderly people. The LDL cholesterol and the systolic pressures were reduced with the use of virgin olive oil in those with hypertension. As with many other healthy fats, olive oil helps maintain blood sugar levels. The antioxidants it contains, polyphenols, produces the lowered blood pressure in hypertension sufferers.  

If you found this post on foods that lower hypertension useful, please leave us a comment letting us know. Also, if you know someone who would be interested in hypertension reducing foods, direct them here so they may read the post for themselves. 


Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!