28 Foods that Help Lower Blood Pressure to Normal Levels

There are certain foods that lower blood pressure to help you reduce how much medication you’re taking, or perhaps allow you to wean yourself off of it entirely. If you’re just trying to prevent your blood pressure from reaching a dangerous high, you can start incorporating more of these foods into your diet starting today. Some of them are pretty common, while others might require seeking them out and adding them to your cart the next time you’re out shopping. These should be consumed as part of a comprehensive approach including increased exercise and other lifestyle changes.

28 Foods That Lower Blood Pressure

Peas – More peas please! They can help you stave off high blood pressure due to the vegetable protein they contain, as well as other vitamins and folic acid for overall cardiovascular support to your system. The best part is they taste amazing, especially if you buy fresh, organic peas. You can also find organic frozen varieties, and these typically only cost a bit more than the conventional kind. The flavor difference is noticeable, as conventional peas tend to absorb plenty of chemicals.


Pass the peas please.

Baked Potato – Those on a low-carb diet are probably avoiding potatoes, and they’ve had trouble losing their starchy food image, but more and more evidence is pointing to them actually being good for you, in reasonable amounts. One of the benefits they may provide is through the kukoamine they contain. It’s not clear whether a single serving of it provides enough to lower your blood pressure, but adding these spuds to your plate seems to be worth it. You can also cook them in other ways too and still enjoy the benefits.

Celery – Celery helps your heart and your veins function better, which has the trickle down effect of keep your blood pressure levels in check. It is thought that by helping to balance blood sugar levels, it also works to maintain a good blood pressure level. The nice part of about all of this is that celery is a superfood, with many other positive benefits including weight loss. Not surprisingly, losing weight is a way to help get your blood pressure down, and maintaining a healthy weight is a great way to reduce your chances of complications arising from high blood pressure.

Green Beans – Green beans have a direct on your blood pressure, creating favorable conditions for healthy levels. They do this by helping your body in at least 3 different aspects, due to the Vitamin C content they contain, their fiber content, and also potassium, which has perhaps the most direct effect. You simply can’t go wrong by adding green beans to your plate, just be sure not to smother them in butter. Consider adding slivered almonds to make them even healthier.

Papaya – Although oranges typically get mentioned for their Vitamin C content, the papaya puts it to shame with plenty more per gram than an orange. Add to this the mix of other vitamins and minerals, including amino acids, and potassium and you’ll be taking a big step towards wrangling in higher than normal blood pressure levels. The potassium content also helps the general health of your heart. The added bonus is that papaya tastes great, so if this is one fruit that doesn’t currently make your fruit rotation, consider adding it to the lineup.

oatmeal is good for blood pressure

Just don’t add a bunch of brown sugar.

Oatmeal – You may be tired of hearing how good oatmeal is for you, especially if you don’t care for the taste. But if you’re concerned about your blood pressure levels, and loathe taking so much medication for the condition, you might be able to reduce your prescription by increasing your oatmeal intake. And it doesn’t require that you eat bowl after bowl of it, just a morning bowl will make a big difference. Try to avoid the flavored types as these add unnecessary sugar, which will only raise your blood glucose levels and negate some of the effect.

Guava – If you want to mimic the results of a clinical study performed in India you should aim to eat guava before your lunch or dinner. It might be hard for you to get guava in your part of the world, but it’s worth seeking out. The fruit is said to provide these results because of its high potassium levels. It also contains healthy amounts of fiber, so it helps your digestive system move things along, which has other health benefits to the body besides lowering blood pressure, including assisting in weight loss efforts.

Yogurt – Depending on how much stock you give studies that are partially funded by yogurt companies, there may be some benefit to having a daily non-fat yogurt. It’s basically banking on the fact that yogurt contains potassium, as well as magnesium and calcium, so as long as you keep the fat content low you’ll be working to keep your blood pressure low. This is definitely not the silver bullet when it comes to knocking down your blood pressure, but if consumed with other foods on this page it may show results.

Tomatoes – With all of the press that tomatoes get you’d think they were some sort of superfood. Actually, they are. Blood pressure is just one of the many things that tomatoes have been shown to help with. Like many of the other conditions its good for, the lycopene is said to be the reason for the improvements. Helping with everything from diabetes prevention to premature aging of the skin, there are plenty of reasons to keep the tomatoes coming. When preparing and consuming them, it’s best to eat them without much processing or cooking, and not with other ingredients like cheese and fatty meats like on a pizza.

Kiwis – These fuzzy little green fruits are not just sweet and yummy to eat, they’ve also been shown to help keep blood pressure from becoming a problem. In order to have success with them, you’ll need to have 3 of them each day. This might not be too feasible, since you might tire of them quickly, or they could go bad, or it could get expensive. But adding them to your grocery list and consuming them along with other foods rich in antioxidants and you should be covered as far as battling free radicals goes.

Users Comments:

  • cindy

    Love this article. It is so full of useful information. don’t know if I can drink the beet juice. I am wondering if the the juice from canned beets is okay

  • Razor 110

    I really appreciate the whole article. One of my facebook friends posted this article and it is a blessing. I needed this insight to fun food facts. A lot of the foods I eat any way, I just cannot seem to get the pressure down. But the additional information will sure help Love the fact about the beet jucie. I like beets.

  • Edgar Hoover

    You know what I love most about Bembu? The detailed lists you come up with,it’s fantastic.Keep up the good work.

    I can attest to green beans and @ Cindy why would you even think of taking canned juice,beet juice or otherwise?Fresh is always the best way to go.

    What else didn’t make the list: walnuts,grit and mangoes.Yes,mangoes.

    • dar

      Edger, I found the other things you mentioned on another website. They apparently just don’t list them on tis one and actaully there is even more foods that are slited on other multiple websites so i have extracted them and printed out thelist for my mother in law

  • patricia

    More on high blood pressure,diabetic,conjustive heart failure. The foods to eat and things I can do, things not to eat or do.

  • Anna

    Thank you so very much this is so helpful!!!!

  • antti tarkka

    Comment on alcohol. It has been proven now for years that red wine with food is good for you. One to two glasses per day with food.

  • Patricia

    I have been on high blood pressure medicine for twenty years. Double doses and it is still high. We planted our first garden last year. Every day we ate from it….lettuce, tomatoes, green beans, peas, peppers, zucchini, summer squash, broccoli, and potatoes. And I quit eating sugar. It was the first time in my life that my blood pressure was normal and my triglycerides were normal.

  • jennie

    Good article but I’m on dialysis so most of the foods listed are a no-no for me.

  • Prasanna

    Great list of foods to lower high blood pressure.Thanks for sharing such a wonderful and valuable information.High blood pressure is the root cause of many fatal disease like heart attack etc. The consumption of red wine in moderate quantity will help us in many health issues.150 ml for female and 300 ml for male per day is right quantity to consume.more than this will make adverse effect.

  • Mara

    It’s better to have whole milk than skim milk. Skim milk has additives that actually raise your cholesterol. You may be getting more fat with whole milk, but a little extra fat is better than the additives in skim.

  • Tony Williams

    I have trouble with my blood pressure because of too much salt in my diet. I will try these methods out. Thank you.

  • sabelo mxanda

    hi there i have trouble of highblood pressure and m taking a medication bt it doesn’t go down,i don’t now what must i eat,and medication its seems its not work for me please help me

  • arun k jha

    wonderful article . it may help

  • katlin

    thank you very much it helped me so very much much me and my mother

  • Tahir

    Thanks for sharing this mate, my father has blood pressure that makes this is really useful information to me.

  • susan

    I’m struggling for few months now with high blood pressure and wil try anything and at least I love all the friuts and veg and wil start it in my diet cos this higb bloodpressure makes me almost so sick I’m in bed all the time may u use mince and chicken and tuna at least and soup? Thanks susan

  • nate

    Spinach is on here twice.. just so you know.

    But great read, thank you!

  • Michael

    Thanks for this article. My father in law always buys all the foods you mentioned in the article and now i can see why. He also eats a lot of nuts. Gonutsfornuts.com is one site that have interest me. It is for individuals who love eating nuts.

  • simbiat

    I really do appreciate this vital information.

  • Pixie

    Too right about the Raisin Bran cereal. I was eating it daily to help with IBS-C and not feeling well at all. I was looking at the box and realized that with the sugar added to the flakes, the sugar on the outside of the raisins and the naturally occuring sugar in the raisins, I was consuming more sugar than Cookie Crisp kiddie cereal contained. Yes, more total carbs than Kiddie cereal. No wonder I felt so bad. Also about skim milk, skim milk concentrates the lactose (milk sugar). We drink 1% or 2% haven’t been able to get family to drink whole milk. You can not absorb the calcium in the milk without the fat in the milk. So skim milk is just not right. We also have been using Organic Valley milk for years and highly recommend it. Once you start drinking Organic milk you will never be able to drink most regular milk again. Thank you for all the good information.

  • Joyce

    You know I am going start eating right today, I have read upon what to eat, and how to eat, my blood pressure needs to be lower. Stay away from Sugar, dump the coffee, I promise from now on my pressure will be lowed. Thanks for all the info. Joyce Glenn

  • jennifere yonting

    recently my BP was 90/51…,it makes me concerned suddenly of my BP,i was active in sports in school,i feel dizzy sometimes but not often..,i just want to know what is the best fooe to eat for me to have a normal BP…,and to maintain it….i am a OFW here in singapore,and just worried for the result of my BP,…..i just read this,but still want to know the right food to eat to maintain the normal BP…THANKS..GODBLESS!!!!!

  • Srikrishna

    Thank you very much for informing how to lower high bp by natural methods.

  • betty

    I am learning so much and i would like to thank you all for putting that out their it helps me get control of my nlood pressure and my husband’s also.

  • Ann

    I NEED TO KNOW HOW TO LOWER BP REALLY BAD. MINE IS 197/98. Dr. raised my pills up but I would like to do it naturally. I you can please email me. thanks

  • Goddy

    Thanks for this article. I am on fruits and vegs for some time now and am really yet to get the positive effect.

  • Bizuayehu

    Thanks, the article help me to change my life style modification.

  • Inthira

    I have low blood presure 106/68…how am shudblt it to normal 120/90

  • jennifer

    I am 32 years old. No kids no pets.
    Just married. I recently found out last September while going for a simple tooth removal that i has high bp. The dentist retook it several times and nothing changed. Thought of it maybe it was nerves because i was going under but it was too risky….so anyways, went to see a physician, have me medication. Got a EKG, kidney scan etc. Everything normai. So why do i have high bp. Could it be stress? Depression? I have high metabolism where i can eat anything but wont gain. Maybe half pound to two pounds at the most. I am at the weight of what a typical teen would weigh…I’m sick of people telling me
    “You’re so skinny” “you need to eat more” blah blah blah..i have to hear it from people at work, my family my friends… I don’t have an eating disorder. I eat when I’m hungry, and stop when i feel full…so i can have a slight feeling of what people who are struggling to lose weight feel like…i hope this information helps me…so the what they call “we care about you” nagging…b\c i don’t know how more i can take…it makes me feel so less of myself…instead of someone saying “you are a beautiful person inside and out no matter what you look like”i get told “you’re so skinny”
    Well thanks…but i still have a good heart you know…

  • Kelly

    hi i’d like to know does eating steamed potatoes can cause high blood pressure? because some sites says it can cause. but idk what is real. pls answer thanks

  • Regina

    I NEED TO KNOW HOW TO LOWER BP REALLY BAD. MINE IS 147/105. I have never taken any medication, I would like know how I can lower it naturally. you can please email me and I will appreciate. thanks

  • Melissa Mellie

    Thank you very much. If you want normal blood pressure then you take healthy diet. It is really helpful for control the low blood pressure.

  • Elizabeth

    All I can say is thank you so much,this is so helpful, I helpful. I have blood pressure for ten years and have dropped medication,have been fighting to lower it natural .

  • Melissa

    I have lupus, didn’t start having HBP until chemo for breast cancer. Now my nephrologist is telling me i have to have foods with no potassium which i feel is everything. Now I’m starving constantly and i weigh a little under 100lbs and losing. Can you please email me a diet plan, what to eat for breakfast, lunch, dinner, snacks? My kidneys are also on the verge of failing, that’s why no potassium.

  • Roz

    Thanks for all the information on what to eat and drink, and what not to. My doctor tells me I have high blood pressure, but when I go to the the drug stores and check it, it is not as high as what she says. I have reduced my salt intake and check packaging for sodium. I don’t like taking any kind of drugs.

  • Joshua

    Thanks for all information you provided on what to eat and drink. I am actual having cardiac cases it started on 10 Dec 2016 for the first I experience such HBP attacked and my doctor advise me not to eat sweet, food contains lots of fats, free from drinks. Can you please send me a diet food list I should eat? Such cases the treatment takes how months, years? And having dysfunction what to do to promote activities?

  • Otangaruth

    My Bp is 120 over80 what should I do to controle pls help me

  • Mohsin

    Sir my blood pressure is 100 is again control this presser on food

Leave a Comment

Your email address will not be published. Required fields are marked *

Please type Comment


Name field required

Email field required

Please submit valid email


Website field required

Website is not valid

Join Us On: