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30 Foods to Lower Blood Pressure

Hypertension (High Blood Pressure) is a silent killer in UAE and all around the world. A recent study reveals that about 40.8 percent Emirati adults have hypertension and the average victim is aged 35-70 years. The main causes of hypertension in Emirate are diabetes and obesity.  According to researchers, high blood pressure leads to the risk of heart attack, heart failure & stroke. And every year, almost 8,000 people aged between 20-45 years are admitted to hospitals across the country because of a stroke.

Foods to Lower Blood Pressure

Once the blood pressure increases, it’s very hard to drop down. However, it can be prevented and treated through medication, but it may cause some side effects, including dizziness, leg cramps and insomnia. Fortunately, hypertension can be managed by adopting a healthy lifestyle. Simply, if you have a high blood pressure problem, then start consuming a healthy diet. This practice will not lower your blood pressure, but also improve your health and increase your lifespan.

What can you learn from this post?

Continue to read this article, as you can get the more information about the following points:

  • What is a normal blood pressure reading?
  • What is Low Blood Pressure?
  • Is high blood pressure is a disease?
  • What are the causes and symptoms of high blood pressure?
  • How can you lower your blood pressure?
  • 30 Foods to lower blood pressure
  • Conclusion
  • What is a normal blood pressure reading?

Normal blood pressure: Generally less than 120/80 mmHg

Normal to high blood pressure: Between 120/80 and 140/90 mmHg

Low Blood Pressure: 90/60 mmHg or lower

High blood pressure: 140/90 mmHg or higher

  • What is Low Blood Pressure?

Low blood pressure is known as Hypotension. When your heart pumps the blood around your body, then your blood pushes against your blood vessels (arteries) with each heartbeat; in this situation the measurement of pressure in your arteries is called blood pressure. If you have low blood pressure (hypotension), this means that blood flows through blood vessels at lower than the normal pressure. Normally, it’s good for your health to have low blood pressure as possible. However, when it becomes too low, it can disturb the blood flow to your vital organs.

  • Is high blood pressure is a disease?

High blood pressure (Hypertension) is a major public health problem all around the world. It means a serious condition in which the blood chronically flows through arteries at higher than normal pressure. Severe high blood pressure can be life-threatening as it may lead to heart failure or stroke, kidney failure, and many other health problems. According to World Health Organization statistics, one in three persons globally is affected by hypertension and it is the reason for about 9.4 million deaths yearly worldwide.

  • What are the causes and symptoms of high blood pressure?


There are several factors and conditions that may play a big role in the development of high blood pressure. The top reasons are as follow:

  • Obesity
  • Stress
  • Older age
  • Genetics
  • Lack of physical activity
  • Too much salt in the diet
  • Too much alcohol consumption and smoking
  • Adrenal and thyroid disorders
  • Chronic kidney disease
  • Sleep apnea
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Most people with high blood pressure don’t experience any sign or symptom until the levels reach the peak. Various symptoms of high blood pressure are as follows:

  • Headache
  • Nausea
  • Vomiting
  • Dizziness
  • Nosebleeds
  • Breathlessness or shortness of breath.
  • How can you lower your blood pressure?

An unhealthy lifestyle can increase your blood pressure over time. And when your blood pressure is higher, you will be at the higher risk of heart attack or stroke in the future. Taking recommended medications is one of the popular ways to lower your blood pressure, but many times it is not good for your overall health. However, the good news is that now you can easily treat with your high blood pressure condition by making some healthy lifestyle changes. Adopt these habits to control your high blood pressure and stay healthy and hearty.

  • Eat less salt
  • Eat more vegetables and fruit
  • Keep to a healthy weight
  • Avoid to drink Alcohol
  • Do exercise daily to keep active yourself

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30 foods to lower blood pressure

Adopting healthy eating practices can prevent or lower high blood pressure (hypertension). There are various foods that are highly recommended for adding to your routine diet because these foods are low in saturated fat and cholesterol. Here is a list of healthy foods to lower blood pressure.

  1. Dairy products

Dairy products

Researchers revealed that low-fat dairy products, like yogurt, milk and cheese can help in the prevention of hypertension. These products are a great source of calcium, so include skim milk, yogurt, and cheese into your daily meals.

  1. Flaxseed


Consuming flaxseed in a variety of foods has been linked with the reduction of blood pressure, according to researchers. Flaxseed contains a huge amount of powerful compounds, like fiber, peptides, lignans and alpha-linolenic acid.

  1. Chocolate


Intake of dark chocolate or cocoa products has the capacity to reduce your blood pressure. These products are associated with the production of nitric oxide that can widen your arteries and make the blood flow easily.

  1. Olive oil


Start eating a diet of polyphenol-rich olive oil, because this oil can effect on your blood pressure over a period of four months.

  1. Beets


If you want to lower your blood pressure, add beet juice to your diet. According to a study, beets are naturally rich in nitrates that ease blood pressure.

  1. Pistachios


Pistachios are one of the healthiest dried fruits that can lower your blood pressure, as well as reduce the higher LDL cholesterol. Take two servings of pistachios daily for four weeks to improve your blood pressure.

  1. Pomegranate
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UK researchers found that pomegranate juice can reduce your blood pressure because it contains potassium or polyphenols. So, start consuming this juice every day to stay healthy and fit.

  1. Fatty fish


Eating fatty fish, like salmon also helps you in improving your blood pressure. According to a research, it has been revealed that fatty fish contain a high dose of omega-3 acids that can drop down your blood pressure.

  1. Whole grains

Whole grains

Whole grains are also beneficial for those, who want to lower their blood pressure and LDL cholesterol level. A study shows that eating three servings of whole grains are sufficient to reduce blood pressure.

  1. Hibiscus


Hibiscus tea is full of healthy antioxidants, including anthocyanins and phenols that have the potential to reduce hypertension. So, if you have hypertension problem, you should take hibiscus tea on a daily basis.

  1. White beans

white beans

White beans are one of the healthiest foods that can lower your blood pressure. They are also high in powerful nutrients, such as magnesium, calcium, and potassium.

  1. Kiwifruit


It has been found that ripe kiwi has more Vitamin C than a same-size of orange slices. So, it is helpful in lowering your blood pressure.

  1. Peaches and nectarines


One medium peach or nectarine can offer you with a large amount of calcium, magnesium, and potassium that you require every day. That’s why; it is beneficial to improve your blood pressure.

  1. Bananas


Start eating bananas on a daily basis, because it can lower your blood pressure. One medium-size banana contains a high dose of calcium, potassium, and magnesium that play a vital role in maintaining your overall health.

  1. Kale


Kale is loaded with minerals, vitamins, antioxidants and other compounds that are effective to prevent or reduce metabolic diseases, such as high blood pressure.

  1. Red bell pepper


Red bell pepper is also an excellent source of powerful nutrients, such as magnesium, potassium, and calcium that can maintain the blood pressure level and improve your overall health.

  1. Broccoli


Broccoli is a potent package of calcium, potassium, magnesium, vitamin C, fiber and many other nutrients that are helpful for lowering blood pressure. So, add broccoli to your diet in any form.

  1. Sweet potato


According to expert dieticians, one medium sweet potato offers you with enough amounts of calcium, potassium, and magnesium that you need every day. And these nutrients not only help in lowering your blood pressure, but also keeping you healthy and fit.

  1. Quinoa


Quinoa is rich in a variety of health-protecting phytonutrients (calcium and potassium) along with a large content of magnesium. That is why; it is beneficial for reducing the blood pressure.

  1. Avocado


Avocado also comes in the list of healthy foods that reduce blood pressure. It offers a sufficient amount of calcium, magnesium and potassium you need every day.

  1. Beetroot
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Beetroot is the best nitrate-rich food that plays a big role in improving your metabolic system. So, start consuming this healthy food. A research also found that beetroot juice can reduce blood pressure by 4-10 mmHg in just a few hours.

  1. Garlic


Garlic contains a healthy and active ingredient- Allicin that has the potential to reduce Low-density lipoprotein cholesterol by 10-15%. Therefore, you should a large amount of garlic in your meals to control your blood pressure.

  1. Cashews and almonds


Almonds and cashews have been lined with various metabolic health benefits. They are rich in magnesium content that can help you in dropping down your blood pressure.

  1. Stevia


Stevia is an ideal choice to lower blood pressure. It has two active and healthy ingredients, stevioside and rebaudioside A that can reduce blood pressure.

  1. Turmeric


This popular spice is packed with a large content of curcumin that has potent anti-inflammatory effects in the body. So, it is great for improving the blood pressure in humans.

  1. Green tea


Green tea is loaded with a vast variety of powerful nutrients and antioxidants unmatched by any other food. It contains catechin that can improve blood flow and blood pressure.

  1. Green coffee


Drinking more green coffee offers the same benefits as supplementing because it contains an active ingredient named chlorogenic acid. It is surely favorable to reduce your blood pressure.

  1. Berries


Berries are the most popular nutritional foods around the world when it comes to antioxidant and fiber capacity. All types of berries (blueberries, strawberries, and raspberries) are great for you because they contain high doses of vitamin C, fiber, and potassium that can lower blood pressure.

  1. Celery


Celery is loaded with phytochemicals known as phthalides, which has the ability to relax your muscle tissue in the artery walls by increasing the blood flow. In this way, it can lower your blood pressure. Consume four stalks of celery daily to stay healthy.

  1. Spinach


Like many other leafy greens, spinach is also low-sodium food that plays an important part in reducing your blood pressure. According to research, half cup of cooked spinach offers 12% of calcium that you need.

  • Conclusion:

If you have hypertension problem, then it is highly recommended that you should start taking a DASH diet- a diet low in sodium and rich in calcium, magnesium, and potassium. According to some research, it may help prevent or lower your high blood pressure. So, try these hypertension-friendly foods and start eating them on a regular basis. Your taste buds and your heart will thanks to you because it will provide you a healthy and long life.

Are you still fighting against hypertension or have you ever been diagnosed with this health problem? If yes, then share with us what you eat to lower your blood pressure.


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One thought on “30 Foods to Lower Blood Pressure”

  1. Great article! My dad suffers from hypertension and he uses many of these foods in his diet plan. And they have helped him in keeping his blood pressure under control. So I would definitely recommend all to try these foods and see the result themselves.

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