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10 Foods That Can Keep Your Blood Pressure Under Control

Blood pressure (BP) is the force at which the heart pumps blood into the circulatory system, particularly into the arteries. Normal blood pressure is the range under 120/80 mm Hg.

Blood Pressure CategoriesHigh blood pressure or hypertension refers to the excessive increase in your blood pressure levels against your artery walls. It puts additional pressure on blood vessels as well as people’s hearts. Eventually, this leads to major health risks like heart attacks, diabetes, stroke, kidney disease, and many more. 

May 17 is dedicated to World Hypertension Day with the objective to better understand the “silent killer” and spread awareness among the global population regarding it. 

World Hypertension DayHigh BP is one of the most alarming health hazards experienced by the world population today. Appropriate diagnosis, medications, lifestyle modifications, and other changes in your daily diet can help control blood pressure. 

The diagnosis for high BP is usually followed by medication which is more effective if managed with a proper diet. This will mainly consist of reducing salt intake and maintaining an adequate diet to avoid weight gain or any cardiovascular conditions. 

Foods That Control Your Blood PressureTo manage high blood pressure, the diet should include all nutrients the body requires: protein, Omega-3, fiber, etc. Dietary measures become more effective if they are accompanied by regular physical activity.

Here’s a list of the top 10 foods which help prevent blood pressure.

1. Leafy Vegetables:

Leafy vegetablesLeafy vegetables like arugula, green cabbage, spinach, and kale contain potassium and magnesium. A high-potassium diet helps the body eliminate excess sodium more effectively, which can increase blood pressure. Magnesium, on the other hand, promotes blood circulation.

2. Skimmed Milk:

Skimmed milkDairy products are an excellent source of calcium and Vitamin D, which helps prevent the stiffening of the arterial walls. Stick to low-fat or low-fat versions to get the least amount of saturated fat in your diet.

3. Broccoli: 

BroccoliThis cruciferous vegetable is a good source of minerals such as magnesium, calcium, and potassium that help in regulating blood pressure. 

4. Beet Juice:

Beet juiceBritish researchers report that drinking 500 ml (two cups) of beet juice a day can quickly reduce your blood pressure by eight to 10 points. Nitrates in beetroot retain the ultra-thin coating of your arteries and reduce arterial stiffness.

5. Flaxseed: 

FlaxseedSprinkling your meals with ground flaxseed can have a big impact on your blood pressure due to their high Omega 3 content. 

6. Oatmeal:

OatmealThis is one of the few partially processed foods that help lower blood pressure. It is rich in dietary fiber and is a whole grain. This makes it a preferred food to manage hypertension.  A fiber-rich diet also helps in weight control and thus, prevents the risk of high blood pressure due to obesity. 

7. Lentils: 

LentilsAn excellent source of fiber, lentils are one of the most popular foods to prevent blood pressure. Broken red lentils have a rich potassium content which promotes better management of blood pressure.

8. Berries: 

BerriesFlavonoids have been associated with lowering blood pressure and hypertension. Blueberries are rich sources of flavonoids and so it’s good to add blueberries and blackberries to your diet. You can add them to your oatmeal, yogurt, or smoothies.  

9. Garlic:

GarlicThe benefits of garlic are highly appreciated in natural medicine as garlic lowers cholesterol levels and high blood pressure. The health benefits of this natural antibiotic could be attributed to its active ingredient, allicin. Research also shows that the consumption of garlic increases the dilation of the blood vessels, increases blood flow thereby, lowering heart disease.

10. Pistachios: 

PistachiosAccording to the results of a study, a single daily serving of pistachios could reduce blood pressure. Pistachios can lower blood cholesterol and blood pressure much more than other nuts.


Being aware of your blood pressure numbers and your risk factors are vital to leading a healthy life. A balanced diet coupled with regular physical activity can work with these superfoods to control hypertension and maintain healthy blood pressure.

Molly Janus

Molly Janus is a journalist. She recently joined as an editor at CapitalBay.News and writes news reports on emerging research, new treatments, diet, exercise, and trending topics in health and wellness.

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