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Hypertension, which is widely called and known as High blood pressure; is a common medical condition that occurs when the long-term force of our blood against our artery walls is heightened enough; that holds the risk of us having health problems, the one of which is commonly linked, heart disease. Did you know? Most people with hypertension do not manifest any signs and symptoms; even if their blood pressure readings reach alarmingly high levels which is why healing foods for hypertension are important.

For those that experience symptoms; they are ought to experience headaches, shortness or difficulty in breathing, or nosebleeds; however, these following symptoms are broad enough and usually do not occur; until their hypertension has reached a life-threatening stage. 

The Dilemma

With this dilemma, all of us people should have the responsibility; a sense of obligation to have our blood pressure taken in situations of our doctor appointments. Blood pressure checking are usually free and accessible in most local medical centers. Therefore, you will not have a hard time knowing whether or not you have been diagnosed with one. And if you are diagnosed, what will you do? 

A great medication and treatment plan, including lifestyle modification, will help you regulate and manage your high blood pressure. Moreover, you can aid it by eating foods that will help you further enhance the comfort your medication; and treatment plan gives. Today, we are all about discussing that. Let us discover all the healing foods for hypertension, as various researches validate that high nutrients foods, especially those that are tremendous in magnesium and potassium reduce blood pressure levels,  in hopes of helping someone out there that is in need. Let’s start. 

Citrus fruits 

Grapefruit, oranges, and lemons, are known to have powerful blood-pressure-lowering impacts. These citrus fruits are loaded with vitamins, minerals, and plant compounds; that can aid in keeping our heart healthy by means of reducing heart disease risk factors, one of which is hypertension. 

Fatty fishes, one of which is salmon

Fatty fishes, for example, salmon, are an amazing source of omega-3 fats; which is known to significantly benefit our heart health. They help reduce our blood pressure levels because they are working in reducing our inflammation; and decreasing levels of oxylipins, a blood-vessel-constricting compound. Researches validate that higher intakes of omega 3-rich fatty fishes are linked with lower blood pressure levels, moreover; the lower risk and effective management of hypertension.

Swiss chard

Swiss chard is a leafy green that is overflowing with blood-pressure-regulating nourishing nutrients, including high amounts of potassium and magnesium. Potassium is associated with a 1.0 mm Hg decrease in SBP and a 0.52 mm Hg decrease in DBP. Magnesium, on the other hand; is essential for blood pressure regulation; as it helps in reducing blood pressure in means of acting as a natural calcium channel blocker; which then hinders the movement of calcium into our heart and arterial cells; which in result gives our blood vessels time to relax.

Pumpkin seeds

Small but incredibly terrible. Pumpkin seeds are a concentrated source of nutrients; that hold significance for controlling our blood pressure, they include magnesium, potassium, and arginine; a kind of amino acid that is needed for the creation of nitric oxide, which is important for our blood vessel relaxation; and blood pressure reduction. 


Berries are greatly linked with a variety of impressive health enhancements and benefits; one of which is their potential to reduce heart disease risk factors; such as high blood pressure. Why? Because berries are a rich host of antioxidants, including anthocyanins. 

Anthocyanins have been proven and validated to show an increase in our nitric oxide levels that is to be found in our blood; which then will reduce the production of molecules that are blood-vessel-restricting; that correlates to reducing blood pressure levels. Berries to look out for are blueberries, chokeberries, raspberries, strawberries; and cloudberries as they are all greatly linked to lower hypertension. 


Do you like to eat whole grains? Amaranth will be your new staple as it is also proven to lower your blood pressure levels and there are researchers; that show that diets that are rich in whole grains have been impressively linked to decrease the risk of hypertension. They are also greatly high in magnesium, as they can supplement more than 40% of your daily magnesium needs. 


These sweet, crunchy and highly nutritious vegetables are high in phenolic compounds; some of which are caffeic acids, chlorogenic, p-coumaric, that aids in relaxing our blood vessels and helps in decreasing inflammation; which correlates to decreasing our blood pressure levels. Moreover, eating them raw is found to be more beneficial in reducing hypertension. This is validated by research, as raw carrot intake has yielded a significant influence on lower blood pressure levels. 


Broccoli has been recognized as a vegetable that is tremendously impactful to our health; including the health of our circulatory system. This is because broccoli is packed with flavonoid antioxidants; that help our blood pressure to decrease as it enhances blood vessel function; together with increasing our nitric oxide levels in our body. 

Herbs and spices 

There are known herbs; and spices that hold powerful compounds that have been linked in reducing our blood pressure by aid to blood vessel relaxation. 

You are encouraged to add to your diet; celery seed, cinnamon, cardamom, cilantro, lemongrass, black cumin, sweet basil, ginseng, and ginger. All of these have been proven to have blood-pressure-lowering capabilities.  

Greek yogurt

This nutrient-dense dairy product is known to be packed with minerals that correlate to regulating our blood pressure; including calcium and potassium. According to researchers; a 3 serving of greek yogurt per day will give you an impressive 13% reduction of risk of hypertension, as well a 5% proven reduction to being at risk in acquiring it itself. 

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