Food that lowers hypertension

Some foods beneficial for high blood pressure

Carrot
 

Although carrots can be eaten cooked or raw, eating them raw may be more beneficial for reducing high blood pressure. A study including 2,195 people ages 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels.

Celery
 

Celery contains compounds called phthalides, which can help relax blood vessels and lower blood pressure levels. The same study that associated raw carrot intake with reduced blood pressure found that cooked celery intake was significantly associated with reduced blood pressure.

Spinach
 

Spinach contains a high amount of nitrates. It is also rich in antioxidants, potassium, calcium, and magnesium, making it an excellent choice for people with high blood pressure.

Beets, beet greens, and beet juice
 

Beets and beet greens are very nutritious. They are rich in nitrates, which help relax blood vessels and may lower blood pressure. 

Tomato and tomato products
 

Tomato and tomato products are high in many nutrients, including potassium and carotenoid pigment lycopene. Lycopene has been significantly associated with beneficial effects on heart health.

Citrus fruits
 

Citrus fruits may have powerful blood-pressure-lowering effects. They are rich in vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure.

Berries
 

Berries have been associated with a variety of health benefits, including their potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants. Blueberries, raspberries, chokeberries, cloudberries, and strawberries are some of the berries, associated with blood-pressure-lowering effects.

Amaranth
 

Eating whole grains like amaranth may help lower your blood pressure. Amaranth is particularly high in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium needs.

Beans and Lentils
 

Beans and lentils are high in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium.

Chia seeds and Flaxseeds
 

Chia seeds and flax seeds are high in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium.

Herbs and spices
 

Celery seed, cilantro, saffron, lemongrass, black cumin, ginseng, cinnamon, cardamom, sweet basil, and ginger are some of the herbs and spices that have shown blood-pressure-lowering potential.

Broccoli
 

Broccoli is high in flavonoid antioxidants, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body.

Pistachios
 

Pistachios are rich in several nutrients essential for heart health and blood pressure regulation, including potassium.

Pumpkin seeds
 

Pumpkin seeds are a rich source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide, which is essential for blood vessel relaxation and blood pressure reduction.

Salmon and other fatty fish
 

Fatty fish are an excellent source of omega-3 fats, beneficial for heart health. These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins.

Greek Yogurt
 

Greek yogurt is a nutrient-dense dairy product, including calcium and potassium that help regulate blood pressure.