What Foods Lower Your Blood Pressure?

One out of every three adults is diagnosed with high blood pressure. It is the most frequent cardiovascular disease and the first chronic pathology. We talk about hypertension when the force exerted by the blood against the walls of the arteries is high, and the heart has to work harder to pump this blood.

Result? The arterial walls become damaged, and the risk of heart disease, kidney disease, and stroke increases.

It is a health problem that must be taken seriously: cardiovascular diseases remain the number 1 cause of death in adults over 40!

To fight hypertension, you need to change your eating habits.

We’ve put together an interesting list of foods that will help you lower and lower your pressure. This is a definite step towards your well-being!

Three essentials to lower your blood pressure

Eat less salt!

Do you remember your chemistry lessons at school? Sodium is a chemical found in salt. Its consumption increases blood pressure and makes the heart work harder.

Sodium is found in high concentrations in processed foods.

So prefer, for example, to taste a homemade soup rather than a canned soup.

Include more magnesium and potassium in your diet

Including foods rich in nutrients such as potassium and magnesium helps lower your blood pressure.

So choose bananasdried datessunflower seeds, or prunes: they are rich in potassium.

This is good news for foodies! The dark chocolate, fewer calories than milk chocolate, as an antioxidant and anti-stress. It is rich in magnesium, potassium, and flavonoids. Consuming it in moderation, therefore, helps to lower your blood pressure.

Less Caffeine

A drink containing caffeine can cause a temporary increase in blood pressure. So I prefer to drink green tea. It is richer in tannins than black tea and less exciting for the heart. Its antioxidants facilitate blood circulation and act to reduce your blood pressure.

Foods to Integrate 

blood pressure diet


Citrus fruits

Grapefruits, oranges, and lemons offer powerful hypotensive effects. Their vitamins, minerals, and plant compounds, reduce risk factors for heart disease, such as high blood pressure.

Drinking orange or grapefruit juice is very good for preventing hypertension. It also seems that combining lemon juice with walking helps reduce blood pressure!


Did you know that their health benefits are impressive? They potentially reduce risk factors for heart disease, such as high blood pressure.

Treat yourself with blueberries, raspberries, blackberries, and strawberries: these are some of the berries linked to hypotensive effects.



This green vegetable is rich in nutrients that regulate your blood pressure: potassium and magnesium. One cup (145 grams) of cooked chard provides you with 17% and 30% of your daily potassium and magnesium requirements, respectively.

It is, therefore, food that you cannot neglect.

Beans and Lentils

They are both good and rich in nutrients that help lower blood pressure: fiber, magnesium, and potassium.


Eating them raw is very beneficial in lowering your blood pressure. These vegetables are rich in phenolic compounds. They help relax the blood vessels and reduce inflammation in the arteries. This helps to prevent hypertension.

Try fresh carrot juice, which, in addition to being delicious, is great for high blood pressure!

Want even more?

The broccoli provides beneficial effects on health and especially on the circulatory system. Its antioxidants help lower arterial pressure and improve blood vessel function.

But beware, for this to work, you need to eat at least four servings of broccoli per week!

The beetroot and its leaves are super nutritious. Rich in nitrates, beets help relax blood vessels and can lower pressure.

Try beet juice: it’s even better for your health!

The spinach (or spinach soup) are rich in nitrates. They are very rich in antioxidants, potassium, calcium, and magnesium. They are, therefore, excellent food for people with hypertension.

Garlic also has natural virtues to lower your blood pressure. Please find out more in our dedicated article.

Fatty Fish

They are an excellent source of omega-3 fatty acids. These have important benefits for heart health.

A study has shown the link between high intakes of fatty fish rich in omega-3 and lowering hypertension. Sardines, salmon, herring, mackerel, tuna should therefore be included two or three times a week on your menu.


A diet high in seeds can lower your risk of hypertension.

For example, to the seed of amaranth, particularly rich in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium requirement.

The pistachios are also very nutritious, and consumption is linked to healthy blood pressure.

Did you know that pumpkin seed oil is also a powerful natural remedy for hypertension?

Pumpkin Seeds

They are your great allies for your nutrition. They contain magnesium and potassium, which are important for controlling hypertension. To these nutrients, we add arginine, which allows a better dilation of the vessels.

Chia and Flax Seeds

These tiny seeds are rich in essential nutrients for lowering your blood pressure: potassium, magnesium, and fiber.

Tip: eat your chia seeds for breakfast and drink plenty of water while swallowing your flax seeds!

Our Ultimate Tips to Deal With Hypertension

  • Did you know? Cardiovascular disease causes approximately 17 million deaths per year worldwide.
  • Follow a nutritious diet, and healthy for your heart is essential.
  • Whether or not you are on treatment for your hypertension, we recommend that you eat more vegetables, fruits, seeds, and low-fat dairy products.
  • A healthy lifestyle combined with a little exercise … that’s for sure: your health will thank you!

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