How to Lower Blood Pressure Naturally

Posted on Updated on 26 May, 2018

The rate at which your blood hits your arteries is known as blood pressure. In case it is not within the threshold limits it may lead to heart attack and stroke. You can easily avoid this condition by making smart choices while buying your daily grocery.

Colored vegetables are rich in potassium, salt which helps in keeping your heart healthy and your blood pressure controlled. Below are mentioned a list of such foods which will help you keep your heart healthy. When you work on your diet with proper exercise and doctor’s advice, it will help you reduce your daily intake of medicines.



Peas contain folic acid and vital nutrients that help you reduce the risk of high blood pressure. The best part is they are available all-around the season, sometimes fresh and in another part of the year as frozen food and can be easily incorporated into your daily diet.

Peas are not only good for your heart but also helps prevent disease like cancer due to their outstanding nutrient components. Their antioxidant and anti-inflammatory properties help fight free radicals which in turn keeps your heart healthy.



Celery is a superfood that we all can enjoy as part of our breakfast. Celery not only helps us in keeping our blood pressure levels good but also helps us to reduce weight which is good to reduce the adverse effects of complexities raised by high blood pressure.

Green Beans

green beans

Green Beans contains not one but three elements that help you keep your blood pressure at the right level. It included vitamin C, fibers, and potassium. You can reap their benefits daily by incorporating them into your diet without any side effects.

Green beans consist of vitamin K which helps your body by speeding up the healing process. It also has Vitamin C which again helps you to reinstate any injury as quickly as possible. It also helps build immune system of your body. It lowers bad cholesterol and makes heart healthy and young. Manganese helps your body to absorb other nutrients like vitamin E more efficiently.

It is rich in fiber which keeps your digestive system healthy and helps you lose weight.



Make it a part of your fruit basket if it is yet not there. It contains vitamin C, potassium and vitamin A to keep your heart healthy and your blood pressure in control. It consists of various other vitamins and amino acid which are good for your health in general.

Due to its high content of potassium and a nutrient which counteracts the effect of sodium, this is an excellent food to help keep your blood pressure controlled and in level.

The high content of sodium in your blood can raise your chances of disease like strokes and heart attacks. Papaya with around 700 mg of potassium per fruit is best dietary source after celery to keep your heart healthy and functional.



If you have high blood pressure levels, try replacing your breakfast with a simple bowl of oatmeal. This is a magic food which will inevitably reduce your daily intake of conventional medicines. It is also rich in fiber which helps you reduce your fat levels.



Guava is said to be having high levels of potassium which helps keep your heart healthy. It is recommended to have one guava before every meal as it is rich in fiber and keeps your digestive system working. It also keeps your hunger in control thus assisting in weight loss. All the three benefits are essential to keep your blood pressure in control and keep your heart healthy.



Not all but yogurt made with low-fat milk is beneficial as it has low-fat content and is rich in salts like calcium, potassium, and magnesium thus helping you to keep your blood pressure at low levels.


tomato juice

Tomatoes are another super food which contains lycopene which helps in not only keeping your heart healthy but also keeps your skin young and wrinkle-free. It is also said to prevent you from diabetes.



Spinach contains plenty of antioxidants and thus helps you keep your blood pressure low. It can be easily incorporated as part of your daily drink or a salad.

Low in fat and even lower in cholesterol, spinach contains high protein, fiber, vitamin A, vitamin C, vitamin E and vitamin K, thiamin, folate, calcium, iron, manganese, phosphorus, copper, and magnesium which provides full body nutrients.



Avocados contain potassium which keeps your heart healthy. They contain fiber monounsaturated fats which keep your weight in control and your digestive system healthy. They are also said to satiate your hunger quickly and tends you to eat less than you usually would.



They are high in potassium contents and provide antioxidants to keep you overall healthy and young. They should be incorporated as a part of your daily diet.

Other benefits of cantaloupe include, it reduces aging of the skin, helps in preventing early signs of asthma, cancer, helps improve digestion and keeps your body hydrated. Hence is called super food of summers.



Root extracts of dandelion are rich in potassium contents which are good for your heart’s health. Slowly it is rising as a superfood due to its multiple health benefits which include protects bones due to its calcium contents. It is very high in vitamin K cleanses the liver, fights diabetes, reduces skin infections. An excellent source of vitamin A, acts a diuretic which allows your liver to quickly eliminate toxins, strengthen the immune system, balance blood sugar, prevents urinary tract infections.



Spices like garlic and oregano are pro high blood pressure. They help add that zest to your taste buds and work towards lowering your blood pressure.

You can add fresh garlic in many forms to your diet. To cut down the strong flavor of your garlic, you can roast it a bit before using in your recipes.



Beans keep your blood pressure levels in control due to contents like magnesium and potassium. They also satiate your taste buds and thus makes you feel fuller with less food.

Beans are a nutritious and less expensive form of food which comes with loads of health benefits. It has a variety of health benefiting nutrients like fiber, magnesium, and potassium all of which help lower blood pressure and improve heart’s health. You can take it in many forms salads, soups, main menu, side menu, or as part of your wraps.



One cup of kale is enough to provide you your daily potassium intake. It forms the base of many salad recipes. Kale is rich in flavonoids and phytochemicals that also keep you away from the risk of getting cancer.

Kale contains a chemical that prevents the re-absorption of bile acids n bloodstream which in turn improves the breakdown of fats from the body thus reducing the cholesterol levels and help in keep heart healthy and away from strokes and heart attacks.



Rich in fiber it forms a perfect base for your breakfast. Quinoa is said to have minerals like magnesium, calcium, and potassium which keeps your heart healthy. Quinoa is a super food which is high in fiber content, excellent antioxidant source, also has anti-inflammatory properties. It’s a complete protein food and has all nine essential amino acids. It consists of several vitamins like Vitamin E, B1, B2, B3, B6 and minerals like manganese, iron, zinc, potassium, copper, and phosphorus.

The high content of potassium helps counteract the effects of sodium. High Magnesium levels ensure low blood pressure by relaxing the arteries so that blood flows through them naturally. In addition to being helpful in lowering blood pressure, Quinoa also helps in reducing the risk of diabetes, reduce cholesterol levels, promotes sound sleep and contributes to treating allergies.

Flax Seeds

flax seed

They have omega three fatty acids which have anti-inflammatory properties and help to lower your blood pressure. It also keeps your heart health by reducing cholesterol levels and act as an antioxidant that fights free radicals to keep your heart young and healthy.



Basil also have blood pressure lowering properties. You can form fresh basil from your kitchen garden as part of your daily diet. Add it to your morning tea or just put it in your main courses meals like pasta, salads or soups. It would enhance the taste of your food and would also reduce the medicine intake with time.



Cinnamon is another seasoning items which can reap you great help benefits. It forms part of many main courses and breakfast menus, and that is not without reason. It helps lower the blood pressure with other health benefits like improves digestion and contribute to reducing weight which is all pro high blood pressure condition.



Cardamom is an Indian spice which has proven health benefits to lower your blood pressure when taken for several months. You can take it in the form of your morning tea of add to your foods while preparing them; it would add taste and flavor to your food with a sweet fragrance.

Olive Oil

Olive Oil

Olive oil work in three ways to keep your heart healthy. It is rich in antioxidants which fight free radicals; then it has polyphenol which prevents oxidation of LDL cholesterol in arteries thus reducing chances of blocked arteries which may result in heart attacks. Oleic acid in olive oil helps lower the blood pressure.



Garlic consists of Sulphur which has anti-inflammatory properties. It prevents fat deposits in arteries thus avoid blockage and thus heart attack. Consumption of garlic also produces gas in the stomach which relaxes the arteries and lowers blood pressure.