7 Foods To Lower Blood Pressure

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7 Foods To Lower Blood Pressure
Graphic: © herbs-info.com. Image sources – see foot of article.

Did you know that up to 1 in 3 adults are affected by high blood pressure (also known as hypertension)? [1] This condition has been shown to increase the risk of kidney disease, stroke, and heart disease. Luckily, you can lower blood pressure and promote your overall wellbeing through lifestyle modifications and dietary changes.

1. Low-Fat Milk (Skim Milk): The American Heart Association notes that the low-fat content and high levels of calcium in skim milk/yogurt are important dietary element for managing high blood pressure. [2]

2. Spinach: Leafy greens such as spinach and collard greens are rich in potassium, which helps control hypertension. [3]

3. Sunflower Seeds: Some studies show that a handful of sunflowers seeds could lower your blood pressure thanks to their magnesium content and their ability to inhibit an enzyme that constricts blood vessels. [4]

4. Dark Chocolate: Looking for a reason to enjoy a delicious bar of chocolate? Research suggests that dark chocolate lowers the risk of cardiovascular diseases such as hypertension. [5]

5. Soybeans: An article from the American College of Cardiology claims that “Eating foods that contain isoflavones – a key compound in soy milk, tofu, green tea, and even peanuts – every day may help young adults lower their blood pressure.” [6]

6. Bananas: Bananas contain 422 milligrams of potassium – and according to the American Heart Association, the mineral helps manage high blood pressure. [3][7]

7. Baked Potatoes: Baked potatoes contain potassium and magnesium – both of which promote healthy blood flow. [8]

Please note that this content should never be used as a substitute for direct medical advice from your doctor or other qualified clinicians.


[1] About High Blood Pressure https://www.cdc.gov/bloodpressure/faqs.htm.

[2] Yogurt may protect women from developing high blood pressure https://newsroom.heart.org/news/yogurt-may-protect-women-from-developing-high-blood-pressure.

[3] How Potassium Can Help Control High Blood Pressure https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure.

[4] Richmond K. et al. 2012. Markers of cardiovascular risk in postmenopausal women with type 2 diabetes are improved by the daily consumption of almonds or sunflower kernels: a feeding study. https://www.ncbi.nlm.nih.gov/pubmed/24959542.

[5] Habitual chocolate consumption and risk of cardiovascular disease among healthy men and women https://heart.bmj.com/content/101/16/1279.

[6] Compound in soy products may help lower blood pressure https://www.sciencedaily.com/releases/2012/03/120326113715.htm.

[7] FoodData Central Search Results https://fdc.nal.usda.gov/fdc-app.html#/.

[8] Weaver, C. 2013. Potassium and Health (2013) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650509/.

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7 Foods To Lower Blood Pressure
Graphic ©herbs-info.com. Image sources – see foot of article.

Infographic Image Sources:
Milk – https://pixabay.com/en/glass-milk-white-cow-s-milk-pour-a-1587258/
Spinach – https://pixabay.com/en/spinach-healthy-green-dieting-1427360/
Sunflower Seeds – https://pixabay.com/en/sunflower-seeds-shell-cores-food-537651/
Dark Chocolate – https://pixabay.com/en/chocolate-dark-coffee-confiserie-183543/
Soybeans – https://pixabay.com/en/soya-beans-soy-bean-legume-green-83087/
Banana – https://pixabay.com/en/banana-minimum-fruit-tropical-2449019/
Baked Potato – https://en.wikipedia.org/wiki/File:BakedPotatoWithButter.jpg

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