20 Best Foods to Lower High Blood Pressure Without Medication

When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart healthy diet is more than just lowering your sodium intake. The DASH (Dietary Approaches to Stop Hypertension) diet, which is specifically designed to help manage blood pressure, emphasises eating many fruits, vegetables, low-fat dairy, and other fibre-rich foods.

“The DASH diet is heart healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fibre,” explains cardiologist Dr Marwah Abdalla. These nutrients are essential to lowering blood pressure naturally. That said, incorporating these cardiologist-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.

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Bananas

Bananas are rich in potassium, with one average-sized banana packing about 420 milligrams. That's about nine percent of the recommended daily intake. Bananas are also rich in fibre and lend a natural sweetness to smoothies, baked goods, and frozen treats. Peel and freeze mushy bananas when they start to go bad.

Try it: Enjoy desserts that use bananas instead of added sugar - muffins and cookies included!

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Berries

Berries, but specifically blueberries, are packed with nitric oxide, a gas that helps increase blood flow, thus lowering blood pressure. A March 2015 study by the Academy of Nutrition and Dietetics found that even less than 30g of blueberries a day can help significantly lower blood pressure.

Try it: Add blueberries and other berries to your morning porridge and salads for lunch, or make them your dessert after dinner. Check out these creative and delicious ways to eat more berries.

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Leafy greens

Leafy greens that include kale, spinach, collard greens, rocket, Swiss chard, beet greens, and romaine lettuce are excellent sources of potassium. Think outside of the salad and glorify your greens in omeletes, smoothies, and sandwiches.

Try it: If you want to sneak greens into a flavourful meal, try tossing them in a stir fry or frittata.

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Beetroot

Similar to blueberries, beetroot is high in blood pressure-reducing nitric oxide. Research has shown that drinking beetroot juice can help lower your systolic blood pressure by four to five mmHg. Try adding beetroot juice to your diet, and if you buy store-bought juice, make sure there isn't added sugar.

Try it: Enjoy beets in salad, soup, or slaw.

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Garlic

The compound allicin in garlic may be able to help reduce blood pressure. Allicin is released when garlic is crushed or chopped. However, doctors don't recommend using garlic supplements since there is limited research on their effectiveness for hypertension.

Try it: Make your own garlic spread by sprinkling olive oil on a full head of garlic, and then baking it on the oven until it’s brown and soft. Cut off the top layer of the garlic head and it yields a creamy and buttery texture.

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Sweet potatoes

Potassium - and magnesium - rich sweet potatoes are an essential part of following a blood pressure-reducing diet. Sweet potatoes are also high in fibre which is good for your heart, too.

Try it: Bake sweet potatoes in a sheet pan with your choice of lean protein for a quick and easy weeknight dinner. You can also make your own sweet potato chips.

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Porridge

High-fibre whole grains, especially porridge, have been linked to lowering the risk of cardiovascular disease. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Porridge for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner

Try it: These slow cooker recipes will come in handy for super busy mornings.

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Salmon

Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which reduce inflammation and can help lower blood pressure. They are also a great source of vitamin D, which helps the body absorb calcium, protect against depression, and regulate blood pressure.

Try it: Cooking fatty fish is super easy. Simply season it with salt, pepper, and herbs, add a little olive oil, and pop it in the oven to broil. For a specific recipe, we love this A sian Salmon Bowl Recipe.

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Avocado

Creamy avocado is a great source of calcium, magnesium, and potassium. One avocado contains about 975 milligrams of potassium, which is about 25 percent of your daily intake.

Try it: Enjoy avocado toast or mix it with tuna instead of mayo for a protein-rich sandwich and salad topper.

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Quinoa

There is a reason quinoa is a supergrain: A half-cup contains almost 15 percent of the magnesium you need in a day. Plus, it’s rich in plant-based protein and fibre to relieve constipation, stabilise blood sugar levels, and ward off hunger.

Try it: Add quinoa to your salads, turn it into a cold "cereal" for breakfast, or use it as a base for veggie burgers.

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Broccoli

Cruciferous vegetables, like broccoli, are high in all of the four magic compounds that help lower blood pressure - calcium, potassium, magnesium, and vitamin C. Studies have shown that diets high in cruciferous vegetables have led to lower levels of heart disease and longevity.

Try it: To get the most nutrients out of your broccoli, or any cruciferous veggie, try the "hack and hold" method: Chop up your vegetable and let it sit for about 40 minutes to allow the inflammation-fighting enzymes to release, then cook or eat the vegetable as you would.

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Peaches and nectarines

Peaches and nectarines are like fruit cousins that share a lot of similar benefits, one of which is their high potassium content. A large peach or nectarine provides about 10 percent of a person’s daily recommended value. The potassium helps balance water levels in the body and helps us get rid of excess sodium.

Try it: Eat these sweet fruits as a snack, blend them into smoothies, add them to salads, or grill them to caramelise their sweetness.

Kiwi

Three kiwifruit a day have been shown to significantly lower blood pressure, according to a study by Oslo University Hospital. Of course, there is no magic fruit or vegetable that will rid you of your blood pressure problems, but adding more kiwi into your diet may be a good choice.

Try it: Chop some kiwi up and sprinkle them over your yoghurt.

Red capsicum

Red capsicum can help reduce high blood pressure with the help of potassium and vitamin A. They're also high in fibre and vitamin C, making it a healthy snack with hummus.

Try it: If your capsicum is going bad in the fridge, broil it with some olive oil or add it to scrambled eggs or a stir-fry.

Unsalted pumpkin seeds

Pumpkin seeds are rich in blood pressure-lowering magnesium and zinc. Pumpkin seed oil is also a good way to get the seeds’ benefits. Be warned: Store-bought pumpkin seeds are usually coated in salt, so choose the unsalted varieties or roast your own by baking them in a sheet pan for 20 minutes at 350 degrees.

Dark chocolate

Good news for all chocolate lovers: According to a May 2017 study in Heart, flavonol-rich dark chocolate has been linked to a lowered risk of cardiovascular disease. The study found that the flavonols in dark chocolate helped promote healthy blood vessel function.

Try it: Just enjoy it! Remember to stick to a 1-ounce serving, as it can be kilojoule-dense if you go overboard.

Pistachios

Pistachios have been proven to lower blood pressure by reducing blood vessel tightening and heart rate.

Try it: Add pistachios to a salad or breakfast cereal. Just be sure to buy unsalted when shopping at the supermarket.

Pomegranates

It’s not always easy to eat a pomegranate, especially since they’re so hard to peel, but pomegranate juice is easy to drink and will give you the same benefits. A September 2012 study in Plant Foods for Human Nutrition suggests that the high antioxidant levels in pomegranate juice can help lower blood pressure.

Try it: When you're buying pomegranate juice, just make sure it has no sugar added.

Olive oil

Olive oil may be high in kilojoules, but it has many health benefits. Using polyphenol-rich olive oil has been linked to lowering blood pressure - especially among women. Make olive oil your go-to oil when cooking.

Try it: Use olive oil as a super simple salad dressing.