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Expert Tips: Eat These Key Foods & Let Nature Help Lower Your Blood Pressure

Blood pressure is best managed by avoiding processed foods and excessive salt. But to maintain a healthy heart, it is not enough to just cut back on salt intake.

When it comes to the DASH diet, fruits, vegetables, low-fat dairy, and meals high in fiber are all key components. Adding these things to your diet will help you live a longer, healthier life. You may improve your health by eating foods like these that lower your blood pressure quickly.

DASH is heart-healthy and high in calcium, magnesium, potassium, protein, and fiber, according to Dr. Marwah Abdalla of the New York-Presbyterian/Columbia University Irving Medical Center. These minerals are necessary for a natural drop in blood pressure.

Melissa Prest, D.C.N., R.D.N., C.S.R., L.D.N. adds that your diet influences your blood pressure. She claims that salty foods can elevate blood pressure, whereas fruits and vegetables can lower it.

Jeffery Bland, Ph.D., founder of the Institute for Functional Medicine and Big Bold Health, shares that sodium can also strain the kidneys, which regulate blood pressure.

DASH or a similar diet, as well as lifestyle changes like lowering alcohol consumption, stress-reducing activities, and mindful movement, can help lower blood pressure in about three months, says Maya Feller, M.S., R.D., C.D.N.

Finally, prescription medication and regular exercise can help lower blood pressure by incorporating the following foods into your diet.

*Low-fat yogurt

Calcium, which is found in low-fat dairy products, lowers blood pressure. Moreover, Feller points out that yogurt is a good source of potassium, protein, vitamins, and minerals. Thirty percent of your recommended daily calcium intake can be found in a 12-ounce serving of low-fat yogurt. Mix low-fat Greek yogurt with granola, almond slivers, and berries for a quick and filling breakfast.


One medium banana has 420 milligrams of potassium. That's 9% of the RDA. According to Prest, lower potassium intake is associated with higher blood pressure. Baked goods, smoothies, and frozen treats all benefit from bananas' sweetness. Ripened bananas should be peeled and frozen. Breakfast is the best time to enjoy them.


Nitric oxide, found in blueberries, boosts circulation and decreases blood pressure. According to a study published in March 2015, eating one ounce of blueberries a day can significantly lower blood pressure. Add blueberries to your porridge, salads, or desserts for a boost of antioxidants.

*Leafy, spongy greens

It is important to eat foods rich in potassium and magnesium. This includes greens like kale and spinach as well as collard greens, Swiss chard, chard and beet greens. These, according to Bland, will drop your blood pressure. Smoothies, omelets, and sandwiches all benefit from the addition of greens.


Nitric oxide is present in both beets and blueberries. Systolic blood pressure can be reduced by 4 to 5 mmHg by drinking beetroot juice. Be creative with beets in the kitchen.


Allicin, a compound found in garlic, may help decrease blood pressure, according to the National Institutes of Health. Allicin is released when garlic is minced. Garlic supplements for hypertension are not recommended by doctors due to a lack of proof. Bake an entire head of garlic in olive oil until it's browned and soft. Garlic's top layer has a creamy, buttery flavor.

*Sweet potatoes

Blood pressure-lowering diets must include sweet potatoes. Sweet potatoes have a lot of fiber, which is good for your heart. Make a quick and easy dinner with baked sweet potatoes and lean protein.


Oatmeal, in particular, is a high-fiber whole grain that may aid in weight loss and cholesterol reduction. Heart disease risk can be reduced by 15% if you eat three servings of whole grains each day. Start the day off right with an oatmeal breakfast. There's whole-wheat bread and brown rice for lunch, and quinoa or barley for dinner in this plan.


Omega-3 fatty acids, which are abundant in fish like salmon and mackerel, help to reduce inflammation and blood pressure. Vitamin D aids calcium absorption, protects against depression, and maintains healthy blood pressure levels in the body.


Calcium, magnesium, and potassium are all found in avocados. When it comes to potassium, only one avocado delivers 25% of your daily intake. So for a protein-packed sandwich and salad topper, try avocado toast with tuna instead of mayonnaise.


It's no secret that quinoa is a power grain. Adding a half-cup to your diet gives 15% of your daily magnesium needs. Constipation is alleviated and sugar levels are stabilized thanks to its high plant-based protein and fiber content.

Quinoa can be added to salads, made into a cold "cereal" for breakfast, or baked into Berry-Quinoa Muffins for a healthy breakfast.


Dietary fiber and vitamin C are abundant in cruciferous vegetables like broccoli. Studies show that a diet high in cruciferous vegetables can prevent heart disease and boost life expectancy.


In addition to their potassium level, nectarines and peaches have many other advantages. A medium peach or nectarines provides 10% of the daily requirement. Potassium aids in the elimination of salt from the water supply by regulating the amount of sodium in the body.


Eat three kiwifruits daily, according to research conducted at Oslo University Hospital. Your blood pressure may be lowered by eating kiwi, according to research. On top of your yogurt, add some kiwi.


Red bell peppers include potassium and vitamin A, which reduce blood pressure. They make a filling hummus snack due to their high fiber and nutritional content. Make Roasted Red Pepper Dip, broil them with olive oil, or add them to scrambled eggs or a stir-fry with a little salt and pepper.

*Pumpkin seeds

Pumpkin seeds include magnesium and zinc, both of which lower blood pressure. In addition, pumpkin seed oil has numerous health benefits. Roast your own pumpkin seeds at 350 degrees for 20 minutes.


According to a study published in the journal Heart in May 2017, dark chocolate high in flavonols reduces cardiovascular disease risk. A study found that the flavonols in dark chocolate increase the health of blood vessels. Enjoy! If you have a tendency to overindulge, limit yourself to a serving size of one ounce.


Pistachios lower blood pressure via relaxing blood vessels and reducing heart rate.

A salad or breakfast cereal, Rigatoni with Pistachio Pesto or Pistachio-Crusted Fish and Spinach Quinoa are all great ways to incorporate pistachios into your diet. Purchase unsalted while you can.


In addition to the health benefits of eating the fruit, pomegranate juice is a convenient way to consume it. According to a 2012 study, the high quantities of antioxidants in pomegranate juice may help lower blood pressure.

Serve with dishes like Cinnamon-Spiced Rice for an extra kick. Buying sugar-free pomegranate juice is a must. This pomegranate juice from POM Wonderful is fantastic.


Olive oil is high in fat but low in calories. Women's blood pressure is lowered by polyphenol-rich olive oil. You may benefit from consuming a small amount of olive oil each day, according to new research. Additionally, Bland advises to “avoid solid-at-room-temperature fats. Their consumption has the potential to cause an increase in blood pressure in some people.”