Natural blood pressure controllers: 12 foods that lower blood pressure

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Hypertension, commonly known as high blood pressure, is a serious health issue that can lead to various complications if not controlled.

The foods you eat can have a significant impact on your blood pressure.

Foods high in salt, sugar, and unhealthy fats can elevate your blood pressure, endangering your heart health.

Limiting these foods and replacing them with healthier options can keep your blood pressure within a healthy range. Here are 12 foods that can naturally help lower your blood pressure.

Beans and Lentils

A cup of peas, lentils, garbanzo beans, or other beans per day could help keep your blood pressure in check. Rich in fiber, these legumes also contribute to the prevention of coronary heart disease.


Berries, especially blueberries, are packed with flavonoids. These natural compounds might help prevent hypertension and lower blood pressure.


Pistachios seem to have a more potent effect on blood pressure than other nuts. Studies have found that consuming pistachios can modestly reduce blood pressure levels.


Carrots are rich in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, which can relax blood vessels, reduce inflammation, and subsequently, lower blood pressure levels.


Tomatoes contain lycopene, a nutrient that could help lower cholesterol, prevent skin damage, and decrease blood pressure.


Bananas are full of potassium, a crucial mineral for blood pressure control. Potassium helps to balance sodium in your body and promotes the elimination of excess sodium.


Broccoli, a cruciferous vegetable, is a good source of three minerals important for regulating blood pressure: magnesium, calcium, and potassium. Broccoli sprouts contain compounds that may reduce hypertension, cardiovascular disease, and stroke.

Greek Yogurt

Greek yogurt, a probiotic-rich fermented milk, may help lower blood pressure. Research has found that fermented milk with probiotics can have a beneficial effect on blood pressure.

Herbs and Spices

Several herbs and spices may help lower your blood pressure, including basil, parsley, celery seeds, Chinese cat’s claw, Bacopa monnieri, garlic, thyme, cinnamon, ginger, and cardamom.


In addition to potassium, spinach is enriched with heart-friendly nutrients like folate and magnesium, as well as lutein, which can help prevent the thickening of artery walls, thereby reducing the risk of strokes and hypertension.


Beets contain high levels of nitrates, which your body converts into nitric oxide, a compound that relaxes and widens blood vessels, lowering blood pressure.


Salmon’s fats may reduce blood pressure levels by decreasing inflammation and blood-vessel-constricting compounds called oxylipins. Research links higher intakes of omega-3-rich fatty fish to lower blood pressure levels.

It’s important to remember that while diet plays a crucial role in managing blood pressure, it should be part of a larger lifestyle approach including regular exercise, maintaining a healthy weight, limiting alcohol and avoiding tobacco.

Always consult with a healthcare provider before making significant changes to your diet.

If you care about blood pressure, please read studies that black licorice could cause dangerously high blood pressure, and this common plant nutrient could help reduce high blood pressure.

For more information about blood pressure, please see recent studies about how coffee influences your risk of high blood pressure, and results showing this olive oil could reduce blood pressure in healthy people.

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