Categories: Conditions

12 foods to lower blood pressure naturally


Discover the 12 foods to lower blood pressure naturally.

Arterial hypertension is a disease of the cardiovascular system most common in the world, with dire consequences for our lifestyle but is timely controlled. 

It is characterized by an increase in normal levels of systolic blood pressure above 140 mmHg, and/or diastolic blood pressure equal to or greater than 90 mmHg. 

Note: Obesity, a sedentary lifestyle, lack of physical activity are among the factors that cause it.


Fortunately for us, nature provides us with food to lower tension, in addition to helping us modify our eating habits, to improve our quality of life.

In the following article, we give you all the information you need to know about these foods and their beneficial effects on regulating blood pressure.

What to eat to lower high blood pressure?

As stated above, hypertension is a condition that can seriously affect the lives of those who suffer from it if it is not properly controlled.

In this sense, diet is essential and for this reason, below we are going to describe the foods that nature provides us to reduce and control our blood pressure naturally :


1. Olive oil

Among the foods to lower high blood pressure, is extra virgin olive oil. Its chemical composition of fatty acids, especially triolein, is the main component of this oil.

This component (triolein) improves the fluidity of the membrane and the formation of proteins involved in the transduction of the cellular signal, which intervenes in the regulation of arterial pressure, due to the composition and structure, both lipid and protein, of the cell membrane after consumption of this food.

Note: It is recommended to consume 4 to 5 teaspoons a day of this oil to enjoy the maximum of its benefits.

2. Cucumber

One of the vegetables that help us lower high blood pressure is cucumber, due to its electrolyte content and its high content of potassium, a mineral that helps reduce the tension of the blood vessel walls.


In addition, cucumber contributes to the balance concerning the amount of sodium in the blood, a very essential aspect in the regulation of blood pressure.

To highlight: To maintain stable blood pressure in the body, it is recommended to reduce the consumption of common salt in people with high blood pressure, in addition to the consumption of a diet rich in potassium.

3. Garlic

Garlic is one of the foods most used to regulate blood pressure, thanks to its chemical components.

This vegetable has allicin, a compound with vasodilating effects on veins and arteries, which helps to reduce hypertension.


Tip: It is recommended to eat approximately 4 grams of garlic during the day, to promote the regulation of arterial hypertension.

4. Onion

The onion is part of the vegetables with direct benefits on cardiovascular health, especially that related to hypertension.

This vegetable contains in its chemical composition, an antioxidant called quercetin, which prevents the oxidation of low-density lipids.

This property prevents the formation of atheromas and the consequent narrowing of the walls of veins and arteries, one of the main causes of high blood pressure.


Tip: It is recommended to consume at least 300 grams of onion during the day to benefit from its properties.

5. Kefir

Kefir, also called Bulgarian yogurt, is fermented milk rich in bacteria and probiotic yeasts that improve intestinal flora since the imbalance of the intestinal flora has been associated with diseases such as diabetes, cardiovascular and cerebrovascular disease.

The consumption of this fermented milk has been related to a decrease in blood pressure, because this food maintains the balance of the intestinal microbiota, preventing cardiovascular diseases such as high blood pressure.

Important: The consumption of dairy products or their derivatives should be done in moderation, due to the presence of saturated fats in their content.


6. Cinnamon


Surely at some point, you have heard that cinnamon increases the pressure. These comments came at a time when there were no studies on the real effects of this spice. 

Cinnamon has a high content of antioxidant compounds, many of which prevent the oxidation of low-density lipids, which cause the formation of atheromas on the walls of blood vessels,  a risk factor that generates an increase in pressure values arterial.

Note: The consumption of dietary fibers through whole grains combined with cinnamon, helps balance tension in hypertensive people.

7. Banana

This fruit is another of the fruits with nutritional components capable of regulating the balanced levels of some vital signs of the organism, such as blood pressure.


Banana is a source of potassium, fiber, and water, compounds that are directly involved in regulating blood pressure in patients with hypertension.

Note: The consumption of this fruit has no contraindications, so you can easily include it in your daily diet.

8. Blueberries

Among the benefits of blueberries, it is their high content of antioxidants that fight free radicals that cause cell damage and therefore, the decrease in their functional capacities.

This fruit contains anthocyanins, a compound that protects endothelial cells by improving their functions, such as synthesizing and releasing vasoactive substances that regulate vascular tone, blood pressure, and local blood flow.


Important: For good cardiovascular health, it is advisable to stop bad eating habits, reduce excessive consumption of red meat and eat foods rich in antioxidants.

9. Hemp seeds

Another healthy food for heart health is hemp seeds, which help you avoid diseases that affect the heart such as hypertension. 

This food contains arginine, an amino acid with vasodilator properties that help improve blood flow through veins and arteries, improving pressure in blood vessels. 

Note: Also its contribution of dietary fibers, reduces the absorption of cholesterol, an important aspect for cardiovascular health and blood pressure.


10. Coconut water

Thanks to its contribution of potassium, coconut water has become a very healthy and pleasant-tasting option to reduce high blood pressure. 

Its high content of potassium and water and its low sodium content makes it an ideal drink to face cardiovascular problems. It also contains dietary fiber even though it is water, helping to reduce fat absorption. 

Note: It also contains vitamin C and other antioxidants that regulate the presence of bad cholesterol in the blood, and its negative effects on blood pressure.

11. Pear

Pear also helps reduce high blood pressure levels. Its consumption provides dietary fiber, which contributes to the reduction of fat through the digestive tract. 


It also contains a lot of water and, most importantly, it is a good source of potassium and vitamin C, micronutrients that are involved in regulating blood pressure.

12. Dark chocolate

Undoubted are the benefits of cocoa, through the consumption of dark chocolate. This food contains higher amounts of polyphenols (particularly in flavonoids such as procyanidins, catechins, and epicatechins) than tea and blueberries. 

This food improves the endothelial function of cells, through the antioxidant property of its polyphenol compounds, improving blood pressure levels in hypertensive people.

Important: The consumption of any of the foods described above must necessarily be accompanied by a healthy lifestyle that includes eliminating stress, avoiding alcohol consumption, minimizing caffeine consumption, eliminating saturated fat, and exercising at least 4 times a week.


Key Findings

Foods to lower tension are characterized by containing antioxidants, potassium, fiber, and water, nutrients to regulate hypertension. 

The consumption of food must be accompanied to control hypertension, with healthy consumption habits and lifestyle. 

The foods that work to regulate blood pressure also balance the cardiovascular and digestive functioning of the body.

Among the most effective foods to lower blood pressure are olive oil, cucumber, garlic, and onion.


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