7 Foods to Help Reduce High Blood Pressure

7 Foods to Help Reduce High Blood Pressure

High blood pressure is a common health issue nowadays, but it could be lethal if it is not controlled. We know some habits and lifestyle increases the chance of high blood pressure. The habits such as smoking, drinking and lethargic lifestyle. Obesity and consuming fast foods can also contribute to causing high blood pressure. There are two main reasons for high blood pressure, physical (related to food consumption) and psychological (high stress and anxiety). Other then all those lifestyles the following foods and mineral can contribute hugely to reduce your high blood pressure.    

Sodium Chloride ( Salt)

1. Less Sodium: Sodium is generally found in a composite form called sodium chloride or simply salt which we use in our food. Salt is a useful element for our body but in a moderate portion. Sodium has a direct physical impact on our blood. It reduces the density of our plasma. More we take sodium, less density of our blood and more pressure on the artery and heart.

Sodium also has some indirect effect on our internal organs such as kidney, heart and brain. If there is high sodium in our blood, then kidney has a hard time to soak the extra water from the blood and put additional pressure on the kidney. Reducing your sodium consumption into half can reduce the blood pressure up to 10 to 20 percent which is sometimes not possible with medication. So any foods with high content of sodium should be avoided, especially the process foods [1].      

2. More Potassium: Potassium is an elemental mineral like sodium, but it has some positive impact on blood pressure. Unlike sodium, it helps to reduce the blood pressure and other complicacy related to high blood pressure.

Banana has good potassium

The main advantage of potassium is, it does not reduce the density of blood, but it can be a substitute of sodium. Since it does not reduce the density, so it does not impact on the heart and blood vessels during the heart pump. Also, potassium is not a bed for the kidney to process. Several experiments found out that the potassium increases the flexibility of the blood vessels and reduce the strain on vessels and heart during the heart pump and reduce the high blood pressure [2][5]. 

 3. Vegetables: Vegetables and plant-based foods are recommended all the time for healthy living. Getting a varied diet high in the plant will help you get a lot of the nutrients that are helpful in lowering blood pressure. Aim for three or four servings of vegetables a day. A great way to add veggies to your diet is to eat a salad for or with your lunch every day.

A cup of lettuce with a half cup of other vegetables added in gives you one serving of vegetables. Taking one serving of vegetable juice is very helpful to lower your blood pressure. Especially leafy vegetable such as lettuce, and green vegetables such as kale, broccoli, and celery are a good source of organic sodium, potassium and calcium.

Cayenne pepper is another herb that is thought to benefit the heart in all sorts of ways. It improves circulation and keeps the arteries from hardening and increase the flexibility. Mix a teaspoon of cayenne into a glass of water and drink twice a day. Some people can work up to a tablespoon a glass, but you need to do it gradually to get your body used to it. Some people prefer to take it in hot water seasoned with lemon or honey.Fruits: As we know potassium reduce the HBP by increasing the elasticity of the blood vessel [5].

4. Fruits: When people think of potassium in foods, they often think first of bananas. And yes, bananas are indeed a good source of the nutrient, but there are plenty of other colourful, tasty, and nutritious ways to work the right amount of potassium into a healthy diet.  Such as sun-dried tomatoes tossed into a salad or on top of a pizza, dried apricots and other fruits made for snacking, avocado smoothies, and roasted acorn squash. Leafy greens, beans, potatoes, fish, and dairy (especially yogurt) are some additional great ways to get the potassium you need [2].

Apple cider Vinegar

5. Apple cider Vinegar: Many people have had success in treating high blood pressure with apple cider vinegar taking with honey in the morning. Apple cider vinegar is fermented juice from crushed apples. Here east is added to ferment the sugar into alcohol and later bacteria is added to ferment it further to make organic acetic acid. Like apple juice, it probably contains some pectin; vitamins B1, B2, and B6; biotin; folic acid; niacin; pantothenic acid; and vitamin C. It also contains small amounts of the minerals sodium, phosphorous, potassium, calcium, iron, and magnesium. Apple cider vinegar includes vitamins C, A, E, B1, B2 and B6, in addition to potassium, magnesium, copper and many other helpful nutrients. These nutrients are beneficial for heart and arteries. Being vinegar, it doesn’t taste great, but a common way to take it is to mix two tablespoons in eight ounces of water and add some honey to taste. Some people also throw in a garlic clove for even more heart-healthy benefits. The usefulness of apple cider vinegar for high blood pressure is mostly anecdotal, that is, there haven’t been any studies showing its effectiveness. Still, given what’s in it, it makes sense that it would help [3].

Too much of apple cider can be harmful to health; it can create chemical unbalance in your body so limit your intake to 1 to 2 spoonful only and dilute it before consumption [4].

Fresh water

6. Water: 70 percents of our body content are water, and that is why the other name of life is water. Making our body hydrant at all the time has enormous benefits. It is true that water does not have a direct impact on reducing hypertension, but it can minimize many complications induces due to high blood pressure. Water flushes the toxic materials from the blood through kidney so to keep our kidney function well we should take enough water (10 glass of water) every day. Water is also good for brains and heart function when we choose water instead of coffee, cold drinks and alcohol.

7. Vitamins and Supplements: Magnesium is a micronutrient found in the bones, body tissues and organs of the body. It is necessary for normal muscle and nerve function, steady heartbeat, healthy bones and a robust immune system. Potassium and magnesium actually work together in the body, so if you have low magnesium levels, it’s likely your potassium levels will be low as well.

Vitamin and minerals helps to reduce BP

Calcium is the third member of the nutrient trio that is often mentioned as necessary for the reduction of high blood pressure. Most people know that calcium helps keep the bones and teeth healthy, but it’s also essential for the proper functioning of muscles and nerves and helps blood clot.

Many vitamins have been shown to affect blood pressure, particularly vitamins C, E, B5, B6, B12 and folic acid. All of these help to build a healthy heart, but before taking these vitamins and supplements, we should talk to our doctor and do a blood test to find the levels. We have to remember that access of anything is bad for health.


This article is not medical advice and is not written or endorsed by any medical professionals. Its use is intended for informational purposes only. If you are taking any medications, you should consult with your physician, health care professional or health care provider before making any changes in your health maintenance program or profile.


  1. Everyday Health: The Facts About Salt and High Blood Pressure
  2. Everyday Health: 10 Foods High in Potassium
  3. Health Line: 6 health benefits of apple cider vinegar
  4. Health Line:7 Side Effects of Too Much Apple Cider Vinegar
  5. The role of dietary potassium in hypertension and diabetes
  6. Top 14 Surprising Health Benefits of Potassium
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