Essential vitamins, antioxidants, and omega-3s in these foods will lower blood pressure

Lower Your Blood Pressure With This Diet

The right foods actually lower blood your blood pressure. Lowering blood pressure with this diet is critically important, generally the lower the better. For every slight notch higher your blood pressure is producing greater long-term risks of heart disease and stroke. Lowering blood pressure with this diet composed of these foods especially helps those who do not exercise, smoke and overweight. Diets that are high in fruits and vegetables and non-fat dairy products are the best blood pressure.

 Increase Citrus fruits. 

The antioxidants and vitamin C relaxes blood vessels. reduce inflammation.

Consume more potassium.

Everyone dutifully recites ‘watch overall consumption of salt’ when it comes to blood pressure management. But, few people can name actual individual foods that help lower blood pressure when you eat them, although quite a few have excellent research behind their beneficial qualities of adding potassium. The highest sodium consumers also need a bit of extra potassium. Leafy greens such as spinach, kale, Swiss chard and collard greens. They are excellent sources of magnesium and potassium. Both these minerals regulate blood pressure by balancing sodium and relaxing blood vessels. Bananas provide potassium boost.

Chokeberry juice

In some research trials this juice can both lower cholesterol and control your blood pressure, but the research studies are unfortunately inconsistent.

Calcium in diet, dairy, or supplement.

The DASH trial looked at various nutritional strategies besides just the lowering of sodium and the increasing of potassium, and in this study calcium in the diet was shown to lower blood pressure. This means that the addition of calcium supplements can lower blood pressure. Gynos always advise consultation as too much calcium can cause other medical problems.


Fiber lowers blood pressure, especially if it comes in the form of oats, so if you are planning a great breakfast for your blood pressure: eat oatmeal. Generally whole grain consumption is healthy for all aspects of cardiovascular disease. Interestingly, research fails to show definitively that grains other than oats will specifically reduce high blood pressure and thus lower heart disease.

Increase amino acids

If you don’t know which ones, you may need to get tested for your blood levels, and this can be done through serum blood tests or study your functional vitamin levels with nutritional testing. For lunch consider a shake with amino acids: taurine and arginine are the two that have been shown to lower blood pressure the most.


Decrease alcohol overall but for blood pressure modest consumption of red wine seems to be better for blood pressure and prevention of cardiovascular disease. We are talking moderation!


Garlic is both helpful to your heart and blood pressure. For dinner: this is easy: red wine and something flavored with garlic, for us it may be our favorite pasta dish, if you keep your portion in moderation, or sub out spaghetti squash, it’s even better for your blood pressure.

Nuts and seeds

Nuts such as almonds, walnuts, pistachios, sunflower seeds and flax seeds lower blood pressure by improving cholesterol levels, reducing inflammation and enhancing blood vessel function. They also contain healthy fats, fiber, and protein.

Fatty fish

Fatty fish high in omega-3 reduce inflammation and lower blood pressure. Fatty fish such as salmon, mackerel, sardines and trout.


Finally,a Women’s Health tip: measure your blood pressure at home now and then, just to fact check that your health strategies are working! And for supplements come into Hada or visit our online store. 

Want to diet, or CoolSculpt? Come in for consultation!