9 Foods That Help Lower Blood Pressure


celery healthy

What types of foods to lowering high blood pressure. For owners of high blood pressure, eating foods that can lower blood pressure is one way to cope with stroke. A healthy diet and balanced is one way to prevent and reduce high blood pressure and hypertension. Experts believe that the consumption of foods derived from vegetable (plant) and a diet high in fruits is closely associated with low blood pressure. The following 9 types of foods lowering high blood pressure.


A doctor and medical director of Hipertension Institute of Nashville, at Saint Thomas Hospital, Mark Houston, recommends celery can be a natural remedy for lowering blood pressure. These recommendations are not new. Traditional Chinese medical experts have even been prescribing celery or celery root as a cure for patients with hypertension for more than a century.

Celery contains phytochemicals known as phthalides, which can relax the muscle tissue in the artery wall, thereby increasing blood flow and in turn lowers blood pressure.

How many consume in a day? Research shows that eating four stalks of celery every day may help in lowering blood pressure. In order not to get bored terhadp celery, try to consume every 2 or 3 days, with more servings

Skim Milk

It truly does a body good! Drinking heart-healthy skim milk or 1 percent milk will provide you with calcium and vitamin D — the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent. Although this doesn’t sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease.


A green leafy delight, spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels. An easy way to eat more of this great green? Try mixing fresh spinach leaves into salads or adding them to sandwiches.

Sunflower Seeds

Unsalted Sunflower Seeds

Sunflower seeds are also a great source of magnesium. A quarter cup of these makes a nutritious snack — but be sure to buy them unsalted, since salted sunflower seeds are high in sodium, which you want to avoid.


Nutritious and versatile, beans (including black, white, navy, lima, pinto, and kidney) are chock-full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood pressure and improving overall heart health. Add beans to your favorite salads, soups, or wraps; as a bonus, they’re pretty inexpensive.

Baked White Potato

Potatoes are rich in both magnesium and potassium, two vital nutrients for heart health. When potassium is low, the body retains extra sodium (and too much sodium raises blood pressure). On the other hand, when you eat a potassium-rich diet, the body becomes more efficient at getting rid of excess sodium. Like potassium, magnesium is also a key player in promoting healthy blood flow. Therefore, maintaining a healthy balance of both minerals can help keep high blood pressure at bay.



This functional fruit is packed with potassium, so it’s a great choice for an on-the-go snack. Add a banana to your breakfast (my Strawberry-Banana Cottage Cheese With Almonds makes a great morning meal) or for an evening treat, slice a banana into several half-inch wheels, place them in a small plastic bag, and freeze. Frozen bananas — yum!


Soybeans are another excellent source of potassium and magnesium. Look for soybeans in the pod (edamame) in the freezer case at your grocery store; for a healthy snack, boil one cup and pop them directly out of the shell into your mouth. If you miss the salt, lightly sprinkle with salt substitute.

Dark Chocolate

Hooray for dark chocolate! Eating about 30 calories a day of dark chocolate — just one tiny square — was shown to help lower blood pressure after 18 weeks without weight gain or other adverse effects, according to a study published in the Journal of the American Medical Association (JAMA). Choose dark chocolate consisting of at least 70 percent cocoa powder. Because chocolate is also high in calories, you’ll want to be very careful not to overdo it.


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