10 Foods That Lower High Blood Pressure

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Consider These Foods If You Have High Blood Pressure

High Blood Pressure is a condition that results from different factors ranging from psychological stress to anxiety and other underlying illnesses. It occurs when the rate at which the heart pumps blood is higher than normal.

High Blood Pressure is also known as hypertension. Hypertension, which is the most common risk factor for different forms of heart disease, can be preventable and managed but is not curable.

According to research, over 1/3 of the world’s population has High Blood Pressure. Though not curable, a number of methods have been identified to help with the prevention and management of the illness. These methods include lifestyle, medications, and food modifications, which would be discussed in the latter part of this article. Proper management and control of high blood pressure can help reduce your risks of developing heart diseases. In addition, whether you are on a mission to lower your blood pressure or not, sticking to a healthy and nutritious diet is advised in order to protect the heart from damages.

This article is specifically directed to the types of foods that help manage High Blood Pressure. These foods, when eaten alongside High Blood Pressure, the response to treatment rate of the patient skyrockets. However, before delving into these High Blood Pressure lowering foods, we have to first take a look at the causes, risk factors, and symptoms of High Blood Pressure to better understand the concept.


High Blood Pressure is caused by the degree of force at which the heart pumps blood. In other words, it occurs when blood forcefully rushes through blood vessel walls. When the pressure from the blood to the blood vessels becomes so high, High Blood Pressure symptoms begin to set in. High Blood Pressure is a dangerous illness because its major aim is to damage one of the most vital organs in the body-the heart. This is because it makes the heart pump blood harder than normal with abnormal force and speed. This then leads to the hardening of veins and arteries, which can asides High Blood Pressure also lead to stroke, heart failure, and kidney disease.

Asides from this cause, some other factors have been identified to be the cause of High Blood Pressure. These causes are divided into two major parts;

  • Primary causes
  • Secondary causes

Primary Hypertension Causes

Primary High Blood Pressure develops on its own without a justifiable cause. It develops gradually with little or no symptoms. Though researchers are still not certain about what the causes of this High Blood Pressure are. However, a group of factors, known as the primary causes, has been identified after so much survey and research to cause High Blood Pressure. These primary hypertension causes are;


Some inherited genes are capable of making one predisposed to High Blood Pressure. This could be a result of gene abnormalities and mutation. When direct relative-parents suffer from High Blood Pressure, then your chances of developing it is very high. However, adopting preventive measures before time would help reduce the impact if at all you develop it.


Poor lifestyle habits like lack of physical exercise are what leads to obesity, which is one of the high-ranking causes of high blood pressure. Other lifestyle and feeding habits can contribute to your High Blood Pressure risks.

Physical Changes

When a particular part of your body, organ, or body function changes or begins to malfunction, then High Blood Pressure is the major suspect. For instance, medical practitioners believe that the decline in the functions of the kidney as a result of age may disrupt the body’s balance of sodium, which can lead to High Blood Pressure.

Secondary Hypertension Causes

Unlike primary hypertension that occurs gradually, secondary hypertension develops quickly and tends to become more severe than primary hypertension. Some of the main causes of secondary hypertension include;

  • Sleep apnea
  • Medications side effects
  • Illegal drugs
  • Excessive consumption of contraceptives
  • Excessive intake of alcohol
  • Smoking
  • Thyroid and adrenal gland illness
  • Some tumors
  • Heart defects
  • Excessive intake of salt


Sometimes, the symptoms of hypertension may not be visible. Being a silent condition, people may not experience its symptoms. For symptoms to begin to appear with full force, it might take a number of years. It is a health condition that develops over time without symptoms. But grows into a raging sea of symptoms after some time. Sometimes, these symptoms, when diagnosed, may not be the onset of High Blood Pressure but can be attributed to other illnesses. However, the following symptoms prove that it is 70% established that you are suffering from High Blood Pressure.

Symptoms of High Blood Pressure include;

  • Visual changes
  • Dizziness
  • Chest pain
  • Bloodstains in urine
  • Flushing
  • Shortness of breath
  • Nosebleeds

Waiting for High Blood Pressure symptoms can be dangerous. The majority of these symptoms require urgent medical attention. Though they do not surface in everyone with hypertension. However, waiting for it to the surface before taking the right control measures could kill you.

You might be wondering how then you can know you have High Blood Pressure without experiencing these symptoms. The good news is, it is possible for you to detect even when your body is not exhibiting any symptoms.

The most noticed and effective way of detecting is by going for regular blood pressure screening and readings. This should not be treated with levity, especially with those who have High Blood Pressure in their family history.

Foods That Help Manage and Control High Blood Pressure

Oily Fishes

Unprocessed stockfishOily fishes like salmons and tunas are healthy and rich sources of omega 3 fatty acids, which is an oil that serves as a heart-protector. Omega 3 fatty acids reduce High Blood Pressure by lowering the risks of inflammation, as well as reducing the compounds that block the blood vessels from transporting and pumping blood with appropriate speed and pressure. These compounds are known as oxylipins.

Studies have discovered that those who consume omega3 fatty acids food sources have lower risks of developing High Blood Pressure.

Pumpkin Seeds

Pumpkin seeds are nutritious upon how tiny they look. They have nutrients that are essential for the control of blood pressure and encourages blood vessel relaxation. Both the seeds and the oil of this natural wonder have proven to be effective in the lowering of High Blood Pressure. Studies found that women who ingest pumpkin seeds oil regularly have reported significantly perfect results in the reduction of their High Blood Pressure.

Beans and Lentils

Lentils and beans are natural blood pressure regulators. They perform their blood pressure reduction job through the help of the following nutrients;

  • Fiber
  • Magnesium
  • Potassium

Eating beans and lentils can help regulate, control and monitor your blood pressure.


Berries have the potentials to lower heart disease risks. They contain high antioxidant properties that are heart-friendly. The major blood pressure reduction berries are;

  • Blueberries
  • Chokeberries
  • Strawberries
  • Raspberries
  • Cloudberries


Tomatoes contain properties that are heart-healthy. Eating foods that contain tomato and tomato products can help reduce High Blood Pressure as well as heart disease risks significantly.


The health benefits of broccoli, just like other natural vegetables, are numerous. Broccoli contains a high level of flavonoid, which is an antioxidant that reduces blood pressure by strengthening the blood vessels and enable them to function effectively. The smartest vegetable choice for reducing blood pressure is broccoli

Herbs and Spices

Herbs and spices like lemongrass, cumin, ginseng, cinnamon, cardamom, celery seeds, ginger, and sweet basils are healthy spices that do not only lower blood pressure but also protect the heart from heart-related illnesses.


Spinach contains antioxidants, magnesium, calcium, and potassium. These properties are key ingredients in the reduction of High Blood Pressure. It reduces blood pressure by unblocking the clogged blood vessels.


lots of lemonAll citrus fruits like grape, oranges, and lemons possess incredible blood pressure-lowering strengths. They contain vitamins and mineral compounds that are beneficial for your general wellbeing. They protect you from falling sick by strengthening your immune system and keeps your heart healthy all year long. They are also known to reduce to the barest minimum the risks of High Blood Pressure.

In conclusion, coupled with lifestyle changes, adopting a healthy food plan can help drop your sky-rocketing blood pressure while protecting your heart from heart-related illnesses. Some foods have been discovered to be loaded with heart-friendly and blood pressure-friendly properties. Maintaining a healthy diet and sticking to a healthy lifestyle would help reduce your blood pressure and heart disease risks.