15 Foods To Lower Blood Pressure Naturally – A Comprehensive Guide

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15 Foods to Reduce Blood Pressure

Pharmaceutical companies may want you to believe that pills are the only way to reduce high blood pressure, but healthy diet changes can make a major difference as well. Check out 15 foods to help reduce blood pressure naturally.


Potassium has been shown to help diminish the sodium’s effects, so potassium rich bananas are a great tool in the fight to lower blood pressure.

Herbal Tea

Herbal tea is a great food to reduce blood pressure because it provides a caffeine free alternative to coffee. Caffeine’s effect on blood pressure seems to vary somewhat among individuals, but it is worthwhile to cut back on caffeine to see if it can help you.

Dairy Products

Leading nutrition expert Joy Bauer sites the vitamin D and calcium in dairy products as having the power to lower blood pressure levels by as much as 10 percent.


Potatoes offer the double benefits of both potassium and magnesium, which both have proven abilities to help with normal blood pressure levels.

Pumpkin Seeds

Because of their rich magnesium content, pumpkin seeds can be key for a low blood pressure friendly diet. Magnesium helps to promote healthy blood flow, making it a key nutrient to get healthy blood pressure levels.

Dark Leafy Greens

Like other super stars of lowering blood pressure, dark leafy greens like spinach and kale provide potassium and magnesium.


Flaxseed seems to have the power to lower systolic blood pressure numbers according to a 2013 study.


The flavonoid levels in blueberries are what is credited with their role in helping to reduce blood pressure. Experts recommend a cup a day to garner maximum benefits.

Dark Chocolate 

According to the American Medical Association as little as one square per day of high quality dark chocolate can help to lower blood pressure.


Packed with fiber, magnesium, and potassium make beans a good choice to fight high blood pressure, and combine with being an affordable source of vegetarian protein makes them an all-around superfood.

Whole Grains

A Harvard study showed whole grains like wheat and oats were shown to reduce the risk of hypertension by as much as 20 percent when consumed regularly. Note that refined grains do not have the same effect.

Beet Juice

Beet juice may not sound appealing, but knowing that its effects on blood sugar are comparable to that of medication can make it seem a lot more appealing! Try this beet juice recipe.


Did you know avocados contain more potassium than bananas? They do, and this fact plus their magnesium and B vitamin levels make them a smart food to include to keep blood pressure under control.


While the egg yolk contains the bulk of the nutrition in an egg, it’s actually a peptide in the egg white that has been shown to help with healthy blood pressure numbers.


A study done out of Florida State University showed watermelon to have beneficial effects on helping blood flow more efficiently, in turn helping with blood pressure.