29 Best Food Items That Lower Blood Pressure

Table of Content


Why Maintaining Proper Blood Pressure is Important?

29 Best Foods to Lower Blood Pressure

List of Fruits for Low Blood Pressure


Fruits Description
1 Citrus Fruits These are abundant in antioxidants, including vitamin C and flavonoids, which support the health of the heart and blood vessels. They are also low in sodium and high in potassium and fibre. They are ideal for high blood pressure patients because of all these features.
2 Berries Antioxidant chemicals and polyphenols in berries, especially blueberries, can reduce blood pressure and enhance blood vessel health.
3 Bananas Known as "superfoods IQ," these nutrient-dense fruits are high in potassium, fibre, magnesium, and antioxidants, all of which help lower blood pressure.
4 Pomegranate According to research, pomegranate minerals support heart health by preventing blood vessel hardening, promoting healthy blood flow, and lowering blood pressure and cholesterol.
5 Prunes Their high potassium and low sodium content help decrease blood pressure, prevent blood vessel hardening, and support heart health.
6 Melons Rich in potassium, vitamin C, folate, and fibre, melons support cardiovascular health and help control blood pressure.
7 Watermelon Citruline, an amino acid found in watermelon, helps to produce nitric oxide and makes blood vessels more flexible. This promotes blood flow and may lower the chance of developing high blood pressure.
8 Kiwi Kiwis are high in vitamin C, and their green flesh cover is a good source of lutein, a potent antioxidant that lowers blood pressure.

List of Vegetables that Lower Blood Pressure


Vegetables Description
9 Beets Beets contain high concentrations of inorganic nitrate, which lowers the risk of high blood pressure. High blood pressure can be reduced by consuming one to two cups of beetroot juice daily or by incorporating it into salads.
10 Sweet Potato Sweet potatoes are essential for high blood pressure because they are high in potassium and magnesium. They are also high in fibre and work well to maintain heart health.
11 Broccoli Potassium, magnesium, calcium, and vitamin C are all found in broccoli. These four miracle substances assist in controlling your blood pressure.
12 Leafy Vegetable Leafy foods high in potassium include arugula, spinach, romaine lettuce, cabbage, and others. As previously noted, the kidneys need the maximum amount of potassium in the body to help them excrete more salt through urine, which reduces blood pressure. 
13 Tomatoes Tomatoes and tomato-based products are excellent providers of lycopene and potassium. Lycopene is a carotenoid pigment that helps prevent heart disease risk factors like high blood pressure.
14 Carrots Carrots are one of the best foods for lowering blood pressure. This vegetable contains many phenolic chemicals, including anti-inflammatory and blood vessel-relaxing acids, p-coumaric and chlorogenic.

List of Dairy Products for Low Blood Pressure


Dairy Products Description
15 Skim Milk Rich in calcium and low in fat, skim or low-fat milk can be part of a heart-healthy diet. The calcium content may contribute to lower blood pressure.
16 Greek Yoghurt Greek yoghurt is higher in protein and lower in sugar than regular yoghurt. It also contains potassium, calcium, and magnesium, which can help regulate blood pressure.

List of Poultry and Seafood Items that Lower Blood Pressure


Poultry and Seafood Description
17 Salmon Salmon is rich in omega-3 fatty acids, particularly EPA and DHA, and consumption has been associated with lower blood pressure levels.
18 Mackerel Another fatty fish high in omega-3 fatty acids, mackerel, can help reduce blood pressure when included in a balanced diet.
19 Sardines Like salmon and mackerel, sardines are a good source of omega-3 fatty acids, which have been shown to lower blood pressure.
20 Tuna Tuna is also rich in omega-3 fatty acids, making it a heart-healthy choice that may help lower blood pressure.
21 Shellfish(Shrimp,Lobster,Crab) Shellfish are low in saturated fat and high in protein. They also contain nutrients such as magnesium and potassium, which can help regulate blood pressure.
22 Lean Protein(Chicken, Turkey) Lean cuts of skinless poultry are good protein sources and can be included in a heart-healthy diet to help manage blood pressure.
23 Lean Cuts of Beef and Pork While red meat should be consumed in moderation, lean cuts of beef and pork can be part of a balanced diet. Opt for cuts with less marbling and trim visible fat to reduce saturated fat intake.

List of Other Food Items that Lower Blood Pressure


Food Items Description
24 Quinoa A half-cup of quinoa provides approximately 15% of the daily required magnesium intake, making it a super grain. Its high fibre content lowers blood pressure and makes it an excellent source of plant-based protein.
25 Amaranth Amaranth's high magnesium levels aid in producing nitric oxide, which relaxes blood vessels and lowers blood pressure. A cup of cooked amaranth provides 38% of the required magnesium intake.
26 Pulses Many people's staple diets consist of pulses like beans and lentils. These are excellent sources of potassium, magnesium, fibre, and vegetarian protein, all of which help to control blood pressure.
27 Pumpkin Seeds The magnesium, arginine, and amino acids in pumpkin seeds help produce nitric oxide, which relaxes blood vessels and lowers blood pressure.
28 Pistachio Pistachios are one of the healthiest foods to eat with high blood pressure. They contain nutrients like potassium, which helps lower systolic and diastolic blood pressure.
29 Dark Chocolate Dark chocolate flavonoids aid in producing nitric oxide, which eases blood vessel tension and reduces blood pressure. To improve your mood and maintain your health, buy premium dark chocolate with at least 70% cocoa and consume one square per day.

Factors That Influence Low Blood Pressure

What are the Foods to Avoid for High Blood Pressure?

What is a Healthy Diet for Normal Blood Pressure?

Side Effects of an Unhealthy Diet on Blood Pressure

FAQs about Food for Low Blood Pressure