Foods That Lower Blood Pressure

Hypertension or High Blood Pressure is the most common disease worldwide. Its scope of effect varies from basic to severe, and the various international health platforms have prescribed a large number of remedies and medications for its cure. The condition of high blood pressure can be normalized by taking few measures and acting in the correct direction.

A large number of people simply prefer medical consultation in such cases and go for modern medication. Undoubtedly, the results are beyond beliefs, but there is still a large chunk of the population who seek natural means to curb the problem of high blood pressure. They either seek safer medicinal options like Ayurveda or plan to holistically tackle the situation of high BP.

It is widely said and proven that high blood pressure can be cured by attaining a decent lifestyle that comprises a nutritious diet and exercise regimes. Physical fitness is, however, more subjective than the dietary dimension and a large number of people fail to take out time from their busy schedules. But, on the other hand, sticking to a healthy diet can curb the problem of high blood pressure in both the long and short run. Health experts advise a DASH diet for people suffering from high blood pressure.

Various food items must be added to the daily diet of the people facing High BP problems. Such food not only reduces the level of blood pressure but also boosts overall health.  Let us look at some of the commonly available food items that help in lowering blood pressure.

Green Veggies

Green vegetables are known for their ability to bring down blood pressure levels. Spinach, lettuce, cabbage are some renowned vegetables that help in maintaining an ideal rate of blood pressure. It is a stereotypical conception that veggies are bad in taste, but we must note that these vegetables can be consumed in different forms like curries, stews, soups, etc.

Dark Chocolate

Chocolates that are enriched with cocoa are known for lowering blood pressure. Widely available common chocolates have less amount of cocoa and are rather filled with processed sugars. Keep in mind before heading out to buy a bar of cocoa-rich chocolate. Ask the vendor specifically to provide you with a chocolate that has at least 80% cocoa in it. A bite or two each day of dark chocolate helps in BP regulation.


Different kinds of berries like strawberry, blueberry, blackberry, raspberry, etc., play a significant role in keeping the BP level ideal. These berries are widely available in the markets around us and are known for their antioxidant properties. One can consume these berries in a raw form or can add them to the daily breakfast.


Watermelon and muskmelon are two commonly available types of melons. Melons are enriched with nitric oxide and citrulline that helps in blood pressure regulation. These melons are also known for decreasing the level of LDL. They can either be consumed in raw form or can be turned into a delicious smoothie.


Garlic is a common herb that is largely used in Indian food, is also a very underrated herb with wonderful medicinal properties. Its qualities of being antifungal reap several health benefits even for a normal person. A slice of it can be chewed daily, and its benefits can be witnessed in a short time.


Apart from the above-stated berries and melons, some fine fruits help in the regulation of blood pressure levels. Fruits like banana, kiwi, pomegranate, etc., help in delivering quick results. Pomegranate can be consumed raw or in the form of juice, while banana & kiwi can be eaten along with the breakfast meal.

Low-fat dairy products

Consuming low-fat dairy products with a reduced content of saturated and total fat may help in reducing blood pressure. Dairy products such as milk, yogurt, curd, etc contain a high amount of calcium. Calcium controls the pumping of the blood by the heart thereby managing hypertension.

What to avoid?

Apart from the ideal foods, some food items shouldn’t be consumed by people facing hypertension. Some food items must be neglected while others must be consumed within a precise limit.

Salt and caffeine are considered two enemies for people with high blood pressure. Salt contains a high amount of sodium which is not a healthy option for such people. Caffeine is good for people with low blood pressure as it helps in shooting up the BP level.

Smoking and drinking have generally adverse effects on human health. People with high blood pressure should abstain from alcohol and cigarette smoking. Substitutes for both of these must be selected so that the blood pressure is regulated appropriately.

A large number of studies have found that the problem of hypertension can successfully be cured by following a decent diet. However, it may not show immediate benefits for the patient, but it can surely boost the overall health of the patient in the longer run. Thus, a decent combination of a sustainable diet plan with some physical exercise can fetch you benefits, including the proper regulation of blood pressure.

Author bio –

Shubham Butola a digital marketer(SEO Specialist) from Chamoli, Uttarakhand. Who loves to write informative content to provide information to the users. He has been working in the digital marketing industry for the last 4 years. Currently working with some healthcare and technology startups in India.