Foods to lower high blood pressure naturally

Foods to lower high blood pressure naturally

The pressure of the blood within the circulatory system or the blood vessels is called blood pressure. Normal or healthy blood pressure ranges between 120-140 (systolic) and 80-90 (diastolic). If your blood pressure ranges out of these limits, you must be having high blood pressure or hypertension.
High blood pressure or hypertension often occurs when the arterial walls expand due to the increased pressure of the blood. This elevated pressure of blood may damage the walls of the arteries leading to conditions like,
• Heart disease
• Stroke
• Aneurysm
• Cardiac arrest/Heart failure
• Metabolic syndrome
• Dementia
High blood pressure also weakens and narrows the vessels in the kidneys and eyes. People usually take medicines for lowering blood pressure or thinning of the blood. However, these medicines usually bring unwanted side effects and sometimes worsen the situation. Thus, people are advised to look for less dangerous but effective ways to lower high blood pressure naturally.
This respective article focuses on the healthy foods that can prevent, lower and even reverse the damage caused by high blood pressure. These respective food items include,


Oatmeal is very well known for its wide-range heart-healthy benefits. During 1995, the FDA officially approved a heart-health claim from The Quaker Oats Company. In fact, this was the first FDA-approved food-based health claim, marketed on a product’s box.
Interestingly, at present Quaker Oats and several other foods, made from whole oats, are stamped heart-healthy by the FDA. The ability of the oatmeal to deliver on high-fiber, low-fat, and low-sodium is accredited for its healthful benefits. Thus, if you are suffering from hypertension oatmeal can be a healthy yet tasty option to lower high blood pressure naturally.


Loaded with healthy vitamins like vitamins C and B-6, bananas can work effectively to lower high blood pressure naturally. They are also rich sources of,
• Carbohydrates
• Protein
• Fiber
• Magnesium
However, the best thing offered by bananas for a healthy heart is Potassium.
Potassium balances out the negative effects of salt. Salt retains water and thus cause problems for the healthy working of the kidneys. The more the fluid in your body, the higher the blood pressure. Thus, bananas can be a delicious option to lower high blood pressure naturally.
Similarly, potatoes are also a rich source of potassium as well. A single whole potato contains approximately 897 mg of potassium which is the 25 percent of the recommended amount.

Dark chocolate

Along with its delicious taste, dark chocolate comes with a wide variety of heart-healthy benefits as well. A 100-gram bar with 70-85% cocoa is a rich source of,
• Fiber
• Iron
• Magnesium
• Copper
• Manganese
• Potassium
• Phosphorus
• Zinc
• Selenium
The American Heart Association links dark chocolate with improved blood flow, lower blood pressure, and lower risk for cardiovascular disease (CVD).
Note that 100 grams (3.5 ounces) is a fairly large amount, and it comes with a heavy amount of calories (647 to be exact) as well. Moreover, it contains 42g of fat and 24g of sugar. Thus, dark chocolate must not be consumed in excess but within safe limits to lower high blood pressure naturally with fewer side complications.


Blueberries, strawberries, raspberries, and blackberries, all are a good source of polyphenols, especially anthocyanins, micronutrients, and fiber. Fiber reportedly lowers blood pressure naturally. Plus, polyphenols also exert beneficial effects on the markers for cardiovascular risk factors including,
• Lowering of BP
• Improvement of endothelial function
• Lowering of plasma lipids
Overall, polyphenols help to lower blood pressure in hypertensive conditions. Thus, berries can notably serve to lower high blood pressure naturally.


The author is a Medical Microbiologist and healthcare writer. She is a post-graduate of Medical Microbiology and Immunology. She covers all content on health and wellness including weight loss, nutrition, and general health. Twitter @Areeba94789300

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