Healthy foods which may help reduce your blood pressure…

lady holding veggies

Controlling your blood pressure is one of the most important things if not the most important thing you can do to improve your health and increase your lifespan. Of course, most of us now know there are alternatives to popping pills: Many foods can lower blood pressure naturally. Rather than cutting things out, science shows that you can really benefit from adding these foods to your diet.

These are all healthy foods that can be part of your diet. But whether any one food can lower your blood pressure isn’t entirely clear and will likely depend on a host of variables including your current blood pressure, your genes, how much of the food you consume and how often, and other components in your diet and exercise.

Of course, never ever stop taking any prescribed medication for your Blood pressure without your doctors say so. Always discuss your diet plans with your doctor if you are on medication and also if he is prescribing medication and you have not yet started taking it then discuss it with him..Show him that you have done your research and what you plan to do to help and he should be receptive to this and monitor your Blood pressure for a period of time to see if what you are proposing lowers it…Always ask, more and more medical practitioners are looking at natural methods of treating some conditions.

Work with your doctor.

A healthy diet and adding certain foods to that diet may help further reduce your blood pressure.

You probably already know that a diet rich in foods containing potassium, calcium and magnesium may help prevent or help normalise high blood pressure. But are there specific foods?

Salt has always been thought to be a major player in reducing blood pressure ..however, new schools of thoughts and current research into salt are raising doubts about this.

Myself I live in hot, humid climes and I need to keep my salt intake up..not in excess but not to cut it out as much as I can….my blood pressure has reduced since living here. I will admit it is lifestyle, diet and exercise which has all contributed to that. Nothing in isolation. While I am on the subject of salt in the diet this is a good  article about salt and the diet    

It doesn’t advocate cutting out salt completely or diving into the salt pot…Moderation not abstinence is what it is saying…

Below are some foods which if incorporated into your diet and some or most you may already be eating can help lower your blood pressure.

Leafy greens, which are high in potassium, include Romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens, Swiss chard and broccoli.

Curly Kale

But PLEASE DON’T discount frozen vegetables as they contain as many nutrients as fresh vegetables, and they’re easier to store. You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.


Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Current research also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours.

Red Beetroot with leaves and one cut beet

For a 2013 study in Nutrition Journal, Australian researchers looked at the effects of beet juice on blood pressure among healthy men and women.. Participants drank either beet plus apple juice or plain apple juice and then had their blood pressure monitored over 24 hours. The results: The researchers observed a reduction in systolic blood pressure six hours after participants drank beet juice, especially among men. Beets naturally contain nitrates, which ease blood pressure

Servo, M., Lara, J., Ogbonmwan, I., & Mathers, J. C. (2013). Inorganic nitrate and beetroot juice supplementation

You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews. You can also bake them into chips.

Be careful when handling beets the juice can stain your hands and clothes and also colour your urine…


Fits the bill for a high-fibre, low-fat way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.


Overnight oats are a popular breakfast option. To make them, soak a cup of rolled oats and a cup of nut milk or milk of your choice in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.


Eating foods that are rich in potassium is in my book better than taking supplements.


Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack.

Love bananas? Then look no further for some delicious health tips and recipes all tried and tested by Moi

Fruity Fridays… The Banana

Salmon, mackerel, and fish with omega-3

Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.


This recipe for Salmon trout cooked my way is one of my favourites..easy to do and very tasty

The only warning I would give on this is to make sure that fish is from a sustainable source and not farmed.


Unsalted seeds are high in potassium, magnesium, and other minerals which are known to reduce blood pressure. Enjoy a cup of sunflower, pumpkin, or squash seeds as a snack between meals…. a nice healthy snack.



For those who know me can just imagine the smile on my face …I love chilli and for anyone with high blood pressure, chilli peppers might be just what the doctor ordered, according to a study reported in the August issue of Cell Metabolism, a Cell Press publication. While the active ingredient that gives the peppers their heat – a compound that is known as capsaicin might set your mouth on fire, it also leads blood vessels to relax, the research in hypertensive rats shows.


For those who can’t tolerate spicy foods, there might be some hope for there is the existence of mild Japanese peppers, which contains a compound called capsaicinoid that is closely related to capsaicin limited studies shows that these capsaicinoids produce effects similar to capsaicin.


Garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.


 Dark chocolate

Eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 gms per day of dark chocolate may be associated with a lower risk of CVD.


Dark chocolate contains more than 60 per cent cocoa solids and has less sugar than regular chocolate.  So you can enjoy your chocolate without feeling guilty it is healthy…

 Olive oil

Olive oil is an example of healthy fat. It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.

food-2288443_1920 (1)

Virgin Coconut Oil

new study looking at Virgin Coconut Oil and Hypertension was just published in Malaysia in the journal Evidence-Based Complementary and Alternative Medicine. The study compared a diet of “five times heated palm oil” with Virgin Coconut Oil, and a control group.


For that special person…

How to make your own Coconut oil…How it is made traditionally here in Thailand…


Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term.

pomegranates showing fruit

Pomegranate juice is tasty for a healthy breakfast. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.


Coffee beans are naturally green, but roasting turns them brown. So in essence, green coffee is just another name for unroasted coffee.

While roasted coffee beans have a similar chemical composition to green coffee beans, the roasting process destroys much of its chlorogenic acid. This is the active ingredient that gives green coffee beans additional health properties. It’s also the ingredient extracted for use in supplements such as green coffee bean extract.


While green coffee bean extract may not be the “weight-loss miracle” Dr Oz claimed, it does appear to benefit blood flow, at least in the short term.

One 12-week study using 480 ml green coffee extract (equal to 140 ml of chlorogenic acid) found it reduced heart rate and blood pressure by about 8 per cent. These benefits were maintained for 12 weeks of supplementation, but only in those who began with high blood pressure. What’s more, benefits were lost once supplementation stopped.

Theoretically, drinking more green coffee should have many of the same benefits as supplementing, but it depends on the chlorogenic acid concentration. Doses used in these studies were equivalent to 120-300 ml of chlorogenic acid.

Try swapping your regular coffee for green coffee and then checking for any blood pressure changes after a month.

While this list is not exhaustive of foods which can help lower your blood pressure it gives you a starting point though please speak to your doctor about your plans you may be pleasantly surprised how receptive doctors are when you want to help yourself rather than just popping some pills.

You will also feel much better…I can vouch for that because I most certainly do and I still have the odd cake and biscuit it is about moderation…

Thank you for joining today and as always I look forward to your comments…this is one of my earlier posts that I have updated and rescheduled to try and reduce the amount of spam I am getting x

Photos used in this post are taken by me(Carol) or from Pixabay and no attribution is required.


49 thoughts on “Healthy foods which may help reduce your blood pressure…

  1. Pingback: CarolCooks2 weekly roundup…23rd- 29th October 2022-Monday Musings, #Ricotta, Walnut and Blackberry Toast , Health, Morbid Obesity, #Edible Roots…and Saturday Snippets where “Lost” is my one word prompt. | Retired? No one told me!

  2. Sue Dreamwalker

    There is not much on your list here Carol that I do not eat on a regular basis.. except Chillies, and Pomegranates, I love pomegranates but do not see on sale that often where I shop..
    I am also not a coffee person, more a tea and herbal , I drink quite a lot of Nettle and also Dandelion teas also very good for health…
    Great tips and lovely post as always Carol ❤

    Liked by 1 person

    1. CarolCooks2 Post author

      Thank you, Sue it seems you are doing all you can to stay healthy which is good…I am not a coffee person either Sue I don’t dislike it I prefer other beverages, like coconut water, just water, camomile tea and my Oolong tea in no particular x


  3. Judy E Martin

    My blood pressure can get a bit high at times, and I am trying to change my diet anyway. I am pleased that I am already incorporating some of your suggestions into my diet such as oatmeal, porridge, bananas and green. leafy veg. 🙂

    Liked by 1 person

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  6. drkottaway

    I think the top of my list of “of the most important things if not the most important thing you can do to improve your health and increase your lifespan” would be not getting addicted to anything and not using addictive substances: one in four adults in the US still smokes tobacco. Marijuana IS addictive, alcohol, opioids, benzodiazepines, methamphetamines, cocaine… and then television, cell phones, and other screens. The 2014 hypertension guidelines pointed out that over 90% of people in the US would develop hypertension if they lived long enough…. but, take the tobacco and alcohol and other substances away and suddenly the number would be much much lower.

    Liked by 1 person

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  8. tastydietmeal

    your blog is really helpful!! Change diet is usually the first step to lowering your blood pressure. If we’re just eating a balanced diet, the effect may be slow, but if we concentrate on food that can lower your blood pressure, and change our lifestyle, the blood pressure will fall faster. Moreover, we need to care about the intake of salt, eating less than 2300 mg salt per day is suitable. I also find out you mention about chili. Many people ignore the power of chili. Actually, chili has capsaicin, this element is good for decreasing blood pressure, very magic. Hope more and more people can read this blog, and follow your steps on eating.–YZ

    Liked by 2 people

  9. angelanoelauthor

    I read this aloud to my husband who struggles with borderline high blood pressure. He’s super active, but genetics seem to be playing a role. I didn’t know about beets or green coffee. I’m going to keep this in mind as I shop for family meals in the upcoming weeks. Luckily, dark chocolate is our favorite in the house, so that’s already on the list–in moderation of course. 🙂

    Liked by 3 people

    1. blondieaka Post author

      Both my parents had high blood pressure and ate a sensible diet, excercised and it still needed medication there will always be exceptions . ON the other hand when my mum was diagnosed with high cholesterol she refused medication and reduced it by tweaking her diet …No one size fits all but I do believe a good, balance diet helps. Thank you so much for your comments Angela : Have a lovely day 🙂

      Liked by 1 person

    1. blondieaka Post author

      That’s really good..Well done..A lot of people do and don’t realise just how little they do have to tweak their diets and food should fun and enjoyable to eat with a treat now and again shouldn’t it? I made chocolate brownies today so that’s our treat 🙂

      Liked by 1 person

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  11. Hugh's Views and News

    A great read Carol, especially given that my blood pressure is slightly high. However, I also have a very high potassium level which my doctor warned me I need to control. So fewer bananas, green leafy vegetables and yoghurt, to name but a few. Fortunately, there are enough foods on your list that I can still enjoy.

    Liked by 2 people

    1. blondieaka Post author

      I know Barbara that’s plus isn’t it? Since I changed my eating habits a few years ago now I am still losing weight slowly but it is staying off 🙂


  12. Rex Trulove

    Salt really isn’t the problem. It is the sodium in the salt. Even that wouldn’t be as much of a problem if people consumed a healthier balance of potassium. Both are very necessary, but most people who are on a sodium-restricted diet are actually not getting enough potassium. A balance of sodium and potassium is needed for proper nerve function. Not enough sodium can lead to heat stroke, especially in the summer, and not enough potassium can lead to sky-rocketing blood pressure.

    Liked by 1 person

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