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These 11 Superfoods Can Help Lower Your Blood Pressure and Save Your Life

Food for thought!

High blood pressure, or hypertension as it’s known in medicine, is the pressure your blood puts on your artery walls. This disease can cause some real blood vessel damage as it progresses and this, in turn, leads to heart disease.

It can also cause kidney disease, stroke and many other serious health issues. It’s often referred to as the “silent killer” because it often has no symptoms and it can go untreated for years.

Medication is often what controls this problem, but you can also try controlling it with simple, but effective, food choices. Here are some that will be good for your health and that you’ll enjoy.

Leafy Greens


Leafy greens are full of potassium which can help your body get rid of more sodium which causes the high blood pressure. Some of the leafy greens you should consider are:

• Romaine lettuce
• Kale
• Collard greens
• Spinach
• Beet greens
• Swiss chard

However, keep in mind, that in order to have the full effects of leafy greens you have to eat them fresh or frozen. Blending them with a Nutribullet or with some other juicer that doesn’t destroy the nutrients, is another good way to eat them. You can mix them with other heart-healthy nutrients.



Blueberries and other berries are truly superfoods, full of rich and natural elements that can help reduce your blood pressure. Many studies confirm that berries can reduce blood pressure and consuming berries can actually prevent hypertension.

So, try blueberries, raspberries, strawberries and other berries that you like. You can blend them, eat them fresh or frozen, put them on your cereal and so on.

Red beets


Beets are amazing for blood pressure. They are high in nitric oxide and they can reduce your high blood pressure effectively. You can juice them, cook them, eat them fresh and so on. They can also be roasted and you can add them to different meals like soups.

Skim milk or yogurt


You should try eating skim milk for the calcium and low fat. Both are very good because of these important factors. You can take yogurt as well because it can reduce the risk of developing a high blood pressure.

You can mix it with granola, almond or fruits to make it even better and fuller as a meal.



Oatmeal is high in fiber, low in carbs and fat as well as sodium – all of the best traits of heart-friendly food. You can use overnight oats because they will be ready for you as soon as you wake up and you can enjoy them as you please.

Mix them with some nut milk, leave them overnight and then enjoy them in the morning with berries, granola and cinnamon.



Bananas are another food rich in potassium. You should chop a banana and put it in your cereal or oatmeal if you want to add more great superfoods. It can be a quick snack to keep you full during the day.

Salmon and other omega-3 fish


You can get a lot of good protein from fish as well as omega 3s that are so important to your body. This can reduce your blood pressure, reduce inflammation, give you vitamin D and so on. All of this can contain important elements for blood pressure reduction. You can cook the fish, season it with herbs, lemon, oil and enjoy it.



“If you want something truly great for your heart, try eating seeds which are high in potassium, minerals like magnesium, and many other beneficial ingredients. You can take sunflower, pumpkin, squash seeds and other seeds as a snack,”says Martin Hofman, a writer at Britstudent and Nextcoursework.

Garlic and herbs


One of the best foods for a healthy heart and lower blood pressure is garlic. Keep in mind that it lowers the blood pressure of people who have low blood pressure in general, so you should be careful when eating it or using it in meals. Otherwise, if your blood pressure is high, you should eat it either raw, in meals or by blending it with other food.

Other herbs are also great in reduction of high blood pressure, especially basil, cinnamon, thyme, rosemary and other important plants.

Dark Chocolate


Eating dark chocolate can help you reduce your risk of cardiovascular diseases. Up to 100 grams is a healthy amount to take every day to reduce your risk. A chocolate is considered to be dark whenit has more than 60% of cocoa and less sugar than milk chocolate. Take it with fruits or with your cereals to get a healthy dessert.


“These healthy nuts are amazing at helping people reduce their blood pressure. They can reduce the risk of cardiovascular disease, help the blood vessels be healthier, and balance the heart rate,”says Adelina Bronson, a health blogger at Australia2Write and Writemyx.

In conclusion

Eating healthy foods can definitely help in hypertension prevention. Even if you have the condition, these foods can be useful in helping you reduce your blood pressure. Hopefully, these will work for you just as well as they have for many others.

Written by Martha

Martha Jameson is a health blogger at and Before she chose writing as her calling, she was a nutritionist. Martha’s main goals are to share her experience, motivation and knowledge with her readers at blogs such as

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