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What foods to consume for high blood pressure? Here you will find a list & tips

An unhealthy lifestyle with little exercise and a poor diet, in addition to age and personal predisposition, can increase blood pressure . This in turn increases the risk of many diseases. For this reason, it is important to stay active and pay attention to proper nutrition. Nature, as in so many cases, offers just the right foods. Today, we are listing some hypertension-lowering foods. So, learn below which foods might work against high blood pressure – both for prevention and therapy.

What diet for high blood pressure?

Foods for high blood pressure - Which foods lower blood pressure?

Before we get to the list for foods for high blood pressure, we would like to give you some general tips for lowering high blood pressure. Because it is not enough just to consume certain blood pressure lowering foods from time to time. You should pay attention to the right diet for high blood pressure in general and also as a preventive measure. Which foods are blood pressure lowering and which increase blood pressure? Take a look at these lists:

Which foods lower blood pressure:

  • Unprocessed food-oils that contain unsaturated fatty acids, if possible.
  • fresh fish; reduce meat (salt sparingly, preferably season with herbs instead of salt)
  • mineral water
  • herbal and fruit teas, unsweetened
  • Fruits and vegetables

And which fruits and vegetables lower blood pressure? You will find out in a moment!

Foods against high blood pressure and which ones you should avoid

Foods that increase blood pressure:

  • foods high in fat and sugar
  • too much salt
  • cured or smoked meat and fish
  • too much sausage
  • too much cheese
  • fast food
  • industrially produced sweets
  • frequent alcohol consumption

Electrolytes in hypertension

Foods for high blood pressure are those that contain electrolytes such as potassium, magnesium and sodium

The body needs sufficient electrolytes to live and function. However, they have different effects on blood pressure. For example, it is now known that: Potassium lowers blood pressure when taken in increased amounts. So eat foods rich in potassium for high blood pressure (e.g., bananas). The same applies to magnesium. However, it’s the other way around with sodium, salt for example. People nowadays tend to overdo it with salting. However, if you want to counteract high blood pressure with food, you better reduce salt consumption .

Food against high blood pressure – cocoa.

Cocoa in dark chocolate lowers blood pressure

Let’s start with a food against high blood pressure that will please all those with a sweet tooth. The much sought-after chocolate can actually normalize your blood pressure, but only if it is really dark. But why is this food antihypertensive? It’s because of the cocoa, which is found in greater quantities in dark and bittersweet chocolate, and more specifically, the flavanoids (plant compounds). A study has shown that a slight reduction (both systolic and diastolic) of up to 2 mmHg is possible in a period of 2 to 12 weeks (this is how long the study lasted). Here, the participants consumed an average of 670 mg of flavonols. By the way, dark chocolate is also a wonderful natural appetite suppressant !

Green leafy vegetables

Green leafy vegetables as food against high blood pressure thanks to potassium

If you would like to lower blood pressure through diet, also turn to green leafy vegetables often. As mentioned earlier, potassium-rich foods are great for high blood pressure, and these same vegetables contain plenty of it. Kale, spinach, romaine lettuce and arugula are especially recommended here.

Regulating high blood pressure through food – beet

Natural blood pressure reducers - eat beet for good blood pressure

Not everyone likes the earthy taste of beet , but this root vegetable is healthy in any case – among other things, because the vegetable has a blood pressure-lowering effect. This food against high blood pressure contains plenty of nitrate. The substance is converted into nitrite by saliva and has the ability to dilate the vessels and this in turn has a positive effect on both systolic and diastolic blood pressure. That is why beet capsules against blood pressure are also offered. Beet is therefore a perfect natural blood pressure reducer! However, whether the vegetable can lower high blood pressure in the long term and in what quantities it should be consumed still needs to be researched.

What other vegetable lowers blood pressure? How about garlic?

What foods lower blood pressure – garlic

Garlic is a good food against high blood pressure according to studies

Garlic lowers blood pressure. Various studies have shown that it is a good food for high blood pressure. Here it is the systolic blood pressure that is lowered, and responsible for this is the high sulfur content. More studies are needed to prove this effect, but it will definitely not hurt to try it once. After all, garlic tastes just wonderful in dishes!

Pomegranate against high blood pressure

Pomegranate is not as effective for hypertension as suspected

Also, according to some opinions, the pomegranate can influence blood pressure. And this is indeed a fruit that is rich in vitamins and phytochemicals. But can really lower blood pressure with this food? This has not yet been confirmed. In the meantime there are so some studies, which examined whether this food can work against high blood pressure. The pomegranate juice and extract in the form of capsules were tested. However, the results so far are contradictory and therefore doubtful. So if you are looking for foods that lower blood pressure, you should rather try others.

Lemon against high blood pressure

Lemon and garlic combine for a cure to lower blood pressure

Does lemon lower blood pressure? In combination with garlic, it is said to work wonders as a cure! Boil 5 lemon slices and 30 garlic cloves in a liter. Then store the finished drink in bottles and drink a small shot glass full of it every day for 3 weeks. Then take a break for a week and repeat the cure. This combination of foods for high blood pressure is also said to help with weight loss, which is equally important for good blood pressure. For every kilo lost, the systolic value should drop by up to 2.5 mmHg, and the diastiloic value by 1.5 mmHg.

Walnuts against high blood pressure

Eat walnuts, pistachios and almonds for high blood pressure

That a handful of nuts , of course unsalted, are recommended per day, most people now know. So walnuts are also wonderful foods that lower blood pressure and even significantly. Three nuts a day should be consumed for this purpose. They contain omega-3 and omega-6 fatty acids, which, as we have already mentioned, are important for regulating blood pressure. But that’s far from all! Antioxidants, potassium, zinc and many vitamins are also found in walnuts.

What foods for high blood pressure – oatmeal.

Oatmeal as a food against high blood pressure in muesli or porridge

With only 40 g of oatmeal, you can meet your daily needs and positively affect blood pressure. This is thanks to the oat beta-glucan and potassium, which are ingredients found in the flakes. So it’s worth starting your morning with a delicious homemade muesli or porridge.

Olive oil

Unsaturated fatty acids contained in olive oil clean the blood vessels and lower cholesterol

Have you heard of the Mediterranean diet? If not, we recommend you to find out about it. It is, in fact, an extremely healthy diet that also has a positive effect on blood pressure. Olive oil, an important product in this diet, has a blood pressure lowering effect and is perfectly suitable as a food against high blood pressure. Polyphenols and especially the unsaturated fatty acids in the oil provide this effect. In fact, oleic acid has the ability to lower blood cholesterol levels.

Apple cider vinegar against high blood pressure

Food against high blood pressure - apple cider vinegar as a cure for the circulatory system

Apple cider vinegar is a proven home remedy that is good for health in many ways. For example, it contains potassium and magnesium, which, as mentioned above, can lower blood pressure. Apple cider vinegar can be used as a cure or in the form of a drink with mistletoe and honey. Especially the potion is said to be effective in the fight against high blood pressure, as many doctors explain.

Raisins and dates as food against high blood pressure

Raisins and dates are rich in potassium and a healthy snack that lowers blood pressure

Sweets should be avoided as far as possible, and you could satisfy cravings for them with the help of dried fruit, for example. But which fruit lowers blood pressure in dried form? Raisins! And a study also gives tips on how you should best eat them: A handful three times a day. Step by step, the fruits are supposed to lower blood pressure levels. Therefore, arm yourself with patience. After 4 weeks at the earliest and 12 weeks at the latest, the first successes should be noticeable. During this time, however, always monitor your readings. Dates are also beneficial and, like raisins, contain a lot of potassium.

Lowering high blood pressure through food – yogurt

Food against high blood pressure - lactic acid bacteria in low-fat yogurt

Reach for yogurt or skim milk more often. 400 g per week is recommended and here it is best to opt for low-fat natural yogurt, which you consume without sugar. This food against high blood pressure is so good because it contains lactic acid bacteria.

Lower blood pressure naturally with diet – potatoes

Potatoes contain phonols, potassium and antioxidants and can lower blood pressure

Phonols, potassium and antioxidants are those active substances in potatoes that have a lowering effect on blood pressure. This is especially true of the more colorful varieties, such as blue and red potatoes. There is also the plant pigment carotenoids in larger quantities, which is also positive for the heart. Of course, this does not mean that you may now snack on oily fries in vast quantities. What is important is that you prepare and eat the potatoes in a healthy way.


Watermelons, like kiwis, are rich in antioxidants and pineapple has a blood thinning effect

Watermelons are rich in the amino acid citrulline. In our body, this is converted into arginine. This in turn dilates the blood vessels and the blood can circulate better – an important prerequisite for preventing or counteracting a rise in blood pressure. What other fruit is beneficial for bhypertension? Like watermelons, kiwis are rich in antioxidants such as lutein and amino acids, and pineapple has a blood-thinning effect, making it a blood pressure-lowering fruit.


Tomatoes in salad or juice regulate blood pressure levels

Hardly anyone can imagine their salad without these tasty treats. And you don’t have to! Lycopene, folic acid and potassium are present in large quantities in tomatoes and ensure that our body can break down not only toxins, but also cholesterol. The latter, in turn, is important to prevent the formation of deposits on the walls of blood vessels. A good option to consume tomatoes if you want to use food against high blood pressure would be the tomato juice. Drink a glass every day to enjoy its beneficial effects.

Food against high blood pressure – No alcohol!

Alcohol has a negative effect on blood pressure and should be avoided

Of course, if you are looking for foods against high blood pressure, it is also important to know which ones you should avoid at all costs. It will not surprise you that we advise against alcohol . Especially for blood pressure problems, alcohol is a bad idea. It works in the following way: To begin with, it dilates blood vessels, which lowers blood pressure. For some, this makes it seem as if it is suitable as a blood pressure reducer. However, this phase only lasts for a short time, because afterwards it constricts the blood vessels and blood pressure rises. In addition, it does not allow blood pressure to regulate itself. If you are already taking blood pressure medication, alcohol can also affect it. Also, do not forget that alcoholic beverages contain plenty of sugar. This increases the fat mass on the abdomen, which also has a negative effect on blood pressure. Make sure to have at least three to four alcohol-free days a week.

What other foods lower blood pressure?

List of foods against high blood pressure - This is good for the cardiovascular system

Of course, the foods mentioned are far from the only ones you can try to lower your blood pressure. Here are a few more:

Natural blood pressure lowering foods:

  • Chili
  • Herbs (e.g. parsley, wild garlic, nettle, lavender and celery)
  • Hawthorn
  • Hibiscus
  • Natural rice (thanks to the aleurone it contains); not post-treated, conventional rice!
  • Apricot
  • Avocado
  • Honeydew melon
  • Hazelnuts
  • Pistachios
  • Almonds
  • Buckwheat
  • Rye
  • Spelt
  • Fennel
  • Cauliflower
  • Broccoli
  • Kohlrabi
  • Mushrooms

A few high blood pressure recipes can be found in this article .