Here are 7 super foods that are known to lower your high blood pressure

While medicines are available, a healthy diet is vital for decreasing blood pressure and maintaining ideal levels.

The most prevalent preventable risk factor for heart disease is hypertension or high blood pressure.

While medicines are available, a healthy diet is vital for decreasing blood pressure and maintaining ideal levels. Research has shown that eating certain foods, particularly those high in key nutrients like potassium and magnesium helps lower blood pressure.


Here is the list of 7 Good Foods to inculcate in your diet for lowering your blood pressure. 


  • Salmon and Fatty Fishes 

Omega-3 fats found in fatty fish have been shown to offer considerable heart health advantages. These fats may help lower blood pressure by reducing inflammation and decreasing levels of oxylipins, which constrict blood vessels. Higher diets of omega-3-rich fatty fish have also been associated with lower blood pressure readings in studies.


  • Swiss Chard 

Swiss chard is a leafy vegetable that’s high in potassium and magnesium, both of which help to regulate blood pressure. Cooked chard provides 17 percent and 30% of your daily potassium and magnesium needs, respectively, in one cup of 145 grams.

A 0.6-gram increase in dietary potassium per day is related to a 1.0 mm Hg reduction in SBP and a 0.52 mm Hg drop in DBP in adults with high blood pressure. Swiss chard has 792 mg of this vital nutrient per cup.


  • Pumpkin Seeds

Pumpkin seeds are modest in size, but they carry a nutritional punch.

They’re a rich source of nutrients that help control blood pressure, such as magnesium, potassium, and arginine, an amino acid required for the creation of nitric oxide, which helps blood vessels relax and lowers blood pressure.

The pumpkin seed oil has also been demonstrated to be an effective natural treatment for high blood pressure.


  • Greek Yogurt


Greek yogurt is a nutrient-dense dairy product that’s high in potassium and calcium, two minerals that assist manage blood pressure.

According to research, eating three servings of dairy per day is linked to a 13 percent lower risk of high blood pressure, and increasing dairy intake by seven ounces (200 grams) per day is linked to a 5% lower risk of hypertension.


  • Amaranth 

Consuming whole grains such as amaranth may assist to decrease blood pressure. Whole-grain diets have been shown in studies to lower the risk of high blood pressure.

Amaranth is a whole grain with a high magnesium content. One cooked cup contains 38% of your daily magnesium requirements.


  • Citrus Fruits

Citrus fruits, such as grapefruit, oranges, and lemons, have been shown to reduce blood pressure. They’re abundant in vitamins, minerals, and plant chemicals that may help keep your heart healthy by lowering risk factors for heart disease, such as high blood pressure.

Drinking orange and grapefruit juice has also been demonstrated to help lower blood pressure in studies. However, grapefruit and grapefruit juice can interact with some blood pa pressure drugs, so talk to your doctor before incorporating this fruit into your diet.


  • Spinach 

Nitrates are abundant in spinach. It’s also strong in antioxidants, potassium, calcium, and magnesium, so it’s a good choice for people who have high blood pressure.

In addition, the spinach soup reduced arterial stiffness, which could help lower blood pressure and enhance heart health.



Adding leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and snacks, according to study, may help you achieve and maintain ideal blood pressure levels.