Superfoods That Reduce Blood Pressure Naturally

Reduce Blood Pressure

Do you or someone you love suffer from hypertension? Or maybe you are still “pre-hypertensive” with occasional periods of elevated blood pressures, but well on your way to chronic high blood pressure and the associated anti-hypertensive medications.

Medications with side effects often worse than the disease itself.

But what if you could control your high blood pressure without medication? What if you could manage your blood pressure by eating healthy foods and adding a few heart-healthy Superfoods that can lower your blood pressure and reduce (maybe eliminate) your need for medication? Try these nutrients-rich Superfoods:

Start with bananas

Your blood pressure is greatly affected by the amount of sodium and potassium in your body. Too much sodium increases your blood pressure, while potassium helps to balance your sodium, and even forces your body to excrete excess sodium. Bananas are a rich source of potassium and adding them to your diet can lower your blood pressure by as much as ten percent. Consider other natural sources of potassium like dates, green leafy vegetables (like spinach), sweet potatoes and squash as well.

Start with bananas

Low fat milk, cheese and yogurt

Low fat dairy products are high in calcium, magnesium and Vitamin D are essential for heart health. Calcium in particular influences smooth muscles and can help relax arterial walls resulting in lower blood pressure. Calcium from natural sources like dairy are shown to be twice as effective as calcium supplements. The protein from milk, cheese and yogurt is an added bonus. Remember to choose the low-fat varieties of dairy products.

Oranges, lemons and grapefruit

Eating natural foods high in vitamin C and antioxidants can lower your blood pressure another ten percent. Consumption of vitamin

C helps your body produce nitric oxide, which relaxes constricted blood vessels, causing them to dilate (get bigger). Relaxed vessels allow greater blood flow with less resistance resulting in lower blood pressure. Beets and beet juice, kale, ginseng, and pomegranates can also increase your levels of nitric oxide.



Nothing fancy here, but recent clinical studies show that adding beans to your diet can lower your blood pressure and your risk of stroke and heart disease. Beans are high in protein, potassium and fiber. Fiber slows digestion and also increases the effectiveness of insulin, both reduce blood pressure. A recent Harvard study showed that one serving of cooked dried, unsalted beans daily lowered both systolic and diastolic pressures.

Avocados and olive oils

Adding omega-3 fatty acids to your diet will lower your triglycerides, decrease your risk of heart disease, dysrhythmias and lower your systolic blood pressure as you age. The best sources of these healthy fatty acids are avocados, olive oils, seed oils like hemp and flaxseed, and fatty fish like salmon, sardines and trout.

bottle of avocado essential oil

Dark Chocolate

Saving the best for last, dark chocolate of at least 70% cacao (cocoa powder) contains antioxidants and flavonoids. Flavonoids relax blood vessels and allow them to dilate (expand) resulting in lower blood pressure. The Harvard study conducted in 2011 showed improved pressures in people diagnosed with hypertension from as little as one square of dark chocolate. When adding chocolate, keep in mind that these are not the candy bars we grew up eating. Dark chocolate greater than 70% cacao is required. Also be aware that more may not be better and that dark chocolate contains sugar, fat and more than a few calories!

Try adding these healthy superfoods to your diet to help manage your blood pressure. Start your day with grapefruit, a banana later for a snack. Have some pomegranate juice and Greek yogurt at lunch and trout in olive oil with lemon for dinner and finish the day with a little dark chocolate. Experiment with the different natural sources from each category and record the effects on your blood pressure until you find the right combination for YOU!

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