Last Updated on November 7, 2022 by

The following are foods that can help lower blood pressure:
Oysters – Oysters are an excellent source of zinc, which helps reduce blood pressure.
Apples – Apples contain potassium, which is good for lowering high blood pressure.
Beef – Beef is rich in protein and iron. Iron helps keep your red blood cells healthy and prevent anemia, a condition that can raise your blood pressure.
Cherries – Cherries have anthocyanins, which are antioxidants that help reduce inflammation and protect against heart disease by preventing plaque build-up in the arteries.
Butter – Butter is rich in vitamin A and D, which help keep your arteries flexible and prevent atherosclerosis (hardening of the arteries).
Fruits that lower blood pressure
- Blueberries
Blueberries are a great fruit to add to your diet if you have high blood pressure. They contain anthocyanins, which are natural antioxidants that help to reduce oxidative stress in the body. This can help prevent damage to arteries and improve heart health.
- Pomegranates
Pomegranates are another superfood that can help reduce high blood pressure due to their high fiber content and potassium content. Potassium helps to lower sodium levels in the body and therefore regulate blood pressure levels too.

- Bananas
Bananas are rich in potassium and magnesium, both of which help regulate blood pressure levels. Magnesium also reduces calcium deposits in the arteries which can lead to plaque buildup and cause further damage to your heart muscle over time.
- Apples
Apples are another fruit that can lower your risk of hypertension by helping your body get rid of excess salt through urination instead of retaining it in your system as it does with most other foods such as meats or dairy products for example that contain sodium chloride (salt).
According to the American Heart Association (AHA), high blood pressure is defined as 130/80 mmHg or greater.
High blood pressure is a major risk factor for heart disease and stroke.
There are many things you can do to lower your blood pressure, such as:
Eat a healthy diet. The DASH diet (Dietary Approaches to Stop Hypertension) has been shown in several studies to reduce high blood pressure. It’s rich in fruits, vegetables and low-fat dairy products while limiting sodium intake to 2,300 milligrams per day (about 1 teaspoon of salt).

Exercise regularly. Aerobic exercise three times a week for at least 30 minutes has been shown to lower systolic blood pressure by 5 points and diastolic by 3 points. Weight loss is also effective in lowering blood pressure.
Quit smoking or avoid secondhand smoke if you’re a smoker because it can raise your blood pressure by 4 to 10 points within 5 minutes of inhaling cigarette smoke.
- Apple cider vinegar
- Lemon juice
- Tomatoes
- Onion, garlic and other vegetables
- Green leafy vegetables
- Coconut water
- Bananas and dates
- Watermelons and pomegranates
- Carrots, beets and radishes
There are several foods that can help you lower your blood pressure naturally. Here are some of the best:
Oatmeal: Oatmeal is a complex carbohydrate that contains soluble fiber, which lowers cholesterol and helps to regulate glucose levels in the body. This nutritious food can also help maintain a healthy weight by keeping you feeling fuller longer.

Beans: Beans are another excellent source of soluble fiber and have been linked to lowering blood pressure by as much as ten points in just six weeks! They also contain magnesium and potassium — both important minerals for proper heart function. Green beans especially have been found to decrease systolic pressure by five points when eaten three times per week for four weeks.
Spinach: Spinach contains lutein, zeaxanthin and beta-carotene, all of which have been shown to lower blood pressure by up to nine points in twelve weeks! The antioxidants found in spinach may also protect against damage from free radicals and reduce inflammation within the body — two factors that contribute significantly
High blood pressure, also called hypertension, is a condition in which the force of your blood against the walls of your arteries exceeds normal levels. High blood pressure can damage blood vessels and lead to heart disease, stroke and kidney failure.
If you have high blood pressure, it’s important to reduce your risk factors by making lifestyle changes and taking medication as needed. You can also lower your blood pressure naturally with these foods:
Reduce sodium intake. Sodium makes your body hold onto water and increases blood volume. This puts extra strain on your heart, leading to high blood pressure. Limit processed foods and choose fresh foods that don’t have added salt when possible.
Eat potassium-rich foods. Foods that are high in potassium help lower blood pressure because they help lower sodium levels in the body.
Drink more water or other non-caffeinated beverages daily. Drinking plenty of fluids helps keep you hydrated and flush out excess sodium from your system, both of which help reduce blood pressure
Be physically active every day for at least 30 minutes per day
High blood pressure, or hypertension, is a major risk factor for heart disease and stroke. The American Heart Association recommends that you keep your blood pressure below 140/90. If it’s higher than that, you need to take steps to lower it.
Here are some of the best ways to reduce blood pressure naturally:
Eat a low-sodium diet. Sodium raises blood pressure, so try to limit your intake of processed foods and canned goods, which are often high in sodium. Instead, eat fresh produce and whole grains such as brown rice rather than white rice. You should also avoid drinking alcohol, since it can increase your blood pressure by causing fluid retention and stimulating the kidneys to retain sodium.
Exercise regularly. Exercise helps keep your heart healthy and fit and can lower your risk of developing high blood pressure in the first place. Try walking for 30 minutes every day or doing moderate exercise for 20 minutes five days a week. If you’re not sure where to start with exercise, talk with your doctor about which exercises would be best for you based on your medical history or current condition.
Manage stress effectively. Stress can have a profound effect on your health — including increasing your risk of developing high blood pressure — so finding ways
High blood pressure is a condition in which the force of blood against the artery walls is abnormally high. Blood pressure usually has two numbers, such as 120/80. The top number (120) represents the systolic pressure when the heart beats and pumps blood. The bottom number (80) represents the diastolic pressure between heartbeats.

Blood pressure readings are usually given as “high” or “low” — but this may not be accurate. The American Heart Association recommends that adults have their blood pressure checked at least once every two years. In general, if a person’s blood pressure is higher than 140/90, it may be high enough to warrant treatment.
The causes of high blood pressure are often unknown, but it’s known to run in families and can be associated with other medical conditions such as heart disease, diabetes and kidney problems. Some medications also increase your risk for high blood pressure.