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Top 20 Foods for High Blood Pressure

Top 20 Foods for High Blood Pressure
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Nearly half of the world’s population is struggling with high blood pressure, which means they are at a higher risk of heart attack, stroke, and other life-threatening health problems. While skipping the salt and doing some regular workout sessions can help keep your blood pressure from reaching dangerous highs, it takes a more proactive approach to maintain your blood pressure under control in the long run with a blood pressure-lowering diet. Start by adding the Eat This, Not That! recommended list of blood pressure-lowering foods into your daily routine.


Mangoes are a great source of both fiber and beta-carotene, both of which have been found to be effective at lowering blood pressure.


While fatty foods may seem like they have no place in a high blood pressure-fighting meal plan, salmon are a notable exception to the rule. Salmon contains plenty of omega-3 fatty acids, which can help reduce inflammation and lower your risk of heart disease.

 Bell peppers

Bell pepper is an excellent source of vitamin C, with more of the potent antioxidant than even citrus fruits, it has been shown to improve cardiac function and lower blood pressure.


This vitamin C-rich, beta-carotene-loaded fruitis is well known for decreasing blood pressure. One cup of apricots contain 3.3 grams of dietary fiber, which can significantly lower your high blood pressure and hypertension.

 Dark chocolate

Thanks to its flavonoid content dark chocolate can go a long way when it comes to lowering blood pressure. Flavonoids, a type of plant-based pigment, have been linked to reductions in blood pressure, due to their ability to improve endothelial function.


From every apple you eat you’ll get 4.5 grams of blood pressure-lowering fiber. An apple a day does keep the doctor away after all.


Carrot is a blood-pressure medicine in disguise. Carrots are packed with beta-carotene and vitamin C, which are able to get your blood pressure into a healthy range before you know it.


Although eggs had a bad reputation in the past because of their cholesterol content, recent studies suggest these protein powerhouses can actually help improve both your cholesterol and your blood pressure.


Not only are cherries packed with fiber, quercetin and vitamin C, studies have linked their resveratrol content to significant reductions in systolic blood pressure.

 Pink grapefruit

Pink grapefruit is a good source of lycopene, which numerous studies have found to be effective at lowering blood pressure. They are also a great source of vitamin C, which lowers blood pressure and strengthens the immune system.


Flaxseed is a great source of fiber, as well as omega-3 fatty acids, which can reduce inflammation throughout the body and improve  your heart health and circulatory system.


Spinach is a triple threat in your blood pressure-lowering diet, thanks to its healthy helpings of fiber, beta-carotene and vitamin C.


In addition to boasting plenty of vitamin C and quercetin, tomatoes are a great source of lycopene, which has been linked to significant reductions in blood pressure. This does not apply to ketchup or bottled, sugar and salt containing tomato sauce.


Blueberries are low-glycemic, high in fiber and loaded with resveratrol, which studies have found to be effective at reducing blood pressure in animal test subjects.


Onions are a great source of quercetin, which researchers have found effective at lowering blood pressure in overweight and obese subjects suffering from hypertension and pre-hypertension.


Lemons are loaded with vitamins, minerals, and plant compounds that are great at keeping your heart healthy by reducing heart disease risk factors like high blood pressure (Trusted Source).


Watermelon is a good source of blood pressure-lowering vitamin C and lycopene, a research reveals that patients with prehypertension who added watermelon to their diet significantly reduced their blood pressure.

 Sweet potatoes

Sweet potatoes are a great source of hypertension-fighting resistant starch and vitamin C, as well as being loaded with blood pressure-lowering beta-carotene.


Kale happens to be a superfood for anyone whose blood pressure is higher than normal. Kale is packed with quercetin and beta-carotene, as well as vitamin C, which researchers discovered to be an effective means of lowering blood pressure naturally.


Resveratrol, a pigment found in red fruit like strawberries, is found to be effective at preventing hypertension and dangerous enlargement of the heart muscle in mice and rats.

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