Top 5 foods that help to lower blood pressure naturally

Top 5 Foods For High Blood Pressure 


High blood pressure is pretty common, with it affecting around 1 in 4 people. While for many their body may not show signs or symptoms but it may be constantly under stress inside. This can eventually lead to heart disease and stroke if not treated.

While there are many things that cause blood pressure to rise, such as age, weight gain and genetics, it is often treatable through lifestyle changes like diet, exercise and stress management.

For many people with health insurance coverage, there are multiple drugs available. However, this doesn’t mean taking these medications is without risks or side effects. For example, some patients may experience dizziness when they first start using the medication, or have trouble sleeping due to dry mouth.

So how can you help your body naturally lower blood pressure?

The foods you eat can have a big effect on both short and long-term health.

In this article, there are 5 foods you can easily incorporate into your meals and drinks to help lower blood pressure.

1. Citrus Fruit

Citrus fruits are a great way to naturally lower blood pressure. This is because they contain potassium, which helps with the regulation of sodium in our bodies. Potassium also helps to reduce the amount of salt that we consume.


Citrus fruits are also a rich source of vitamin C and flavonoids which can protect against oxidative stress. A study published in the journal Hypertension found that consuming just half a grapefruit each day for three weeks significantly reduced systolic blood pressure by 6 mm Hg and diastolic by 4 mm Hg in individuals with prehypertension (a stage between normal blood pressure and hypertension). This effect was greater than when taking calcium channel blockers or ACE inhibitors.

2. Fish

When it comes to heart health, some fish are better than others.


A diet rich in fatty fish can improve your cardiovascular health. Omega-3 fats have been shown to reduce inflammation and lower blood vessel constricting compounds, which can help prevent heart disease and high blood pressure.

Fatty fish such as salmon, mackerel, and bluefin tuna are a rich source of heart healthy omega-3 fats. These fats help lower blood pressure by reducing inflammation and decreasing levels of blood vessel constricting compounds called oxylipins.

3. Brocolli


Broccoli's high content of phytonutrients called flavonoids are impressive for their ability to reduce inflammation in the body, improve cardiovascular health and lower blood pressure. Flavonoids also have been shown to increase nitric oxide production that can enhance blood vessel function and improve circulation.

Brocolli also helps to promote heart health and bone strength!

4. Pumpkin Seeds

Who knew such a small seed could be so powerful? Pumpkin seeds pack a punch when it comes to nutrition!


Pumpkin seeds, which may seem like a small snack, are actually an excellent source of health benefits. Though they're smaller than most foods in the supermarket, pumpkin seeds possess some of the highest levels of these three nutrients - magnesium, potassium and an amino acid essential for heart health.

All three of these nutrients help relax vessels in the body to reduce blood pressure. The amino acid (Arginine) also plays a key role in producing nitric oxide in the body.

Nitric oxide production is essential for blood pressure reduction, and pumpkin seeds are high in arginine, an amino acid that helps with this process. Without it, there would be no relaxation or reduction in blood pressure at all.

5. Hibiscus

This sweet, tart tea with the deep red color has been used for centuries as a home remedy for many ailments such as helping with lowering blood pressure. The Hibiscus tea is a very common ingredient in Southeast Asian countries like Vietnam, Thailand, and Cambodia.


Hibiscus tea is a delicious drink that can help you lower your blood pressure naturally. It's also rich in antioxidants and has anti-inflammatory properties. Hibiscus has a chemical called anthocyanidins, which helps balance out the body's pH levels and lowers blood pressure. This red tea helps to do this by relaxing your veins and arteries and lowering heart rate. It also lowers LDL cholesterol and triglycerides in addition to raising HDL levels of good cholesterol while also strengthening immune system function. These are all factors that can help you avoid life threatening conditions such as stroke or heart attack caused by high blood pressure.

Where can you get the best quality whole Hibiscus tea? Click here.


The right diet can not only improve your health, but also significantly lower your blood pressure. Research has shown that certain foods can both lower and maintain healthy levels of high blood pressure, both in the short-term as well as the long-term.

By incorporating these top 5 foods can assist in reduce your blood pressure in conjunction with your medication.

Always consult your doctor before adding these into your diet as everyone is different.

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