5 Foods That Lower Blood Pressure Naturally

High blood pressure (hypertension) is a condition that affects a large number of people. In the US alone, the condition affects over 70 million people. In states like Alabama, Mississippi and West Virginia over 40 percent of the population suffered from hypertension in 2015. That number is concerning if you take into account the dire side effects of hypertension. It not only puts people at risk of cardiovascular diseases such as cardiac arrest and stroke but also conditions like brain and kidney dysfunction according to the Mayo Clinic. Treating hypertension is relatively easy- all you have to do is switch to healthier meals and exercise. You can also go the extra mile and use one of these foods. They lower your blood pressure and give you some added health benefits.

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There’s more to this herb than a pungent smell and stronger taste. In fact, garlic might just be one of the most effective foods h that lower blood pressure naturally. To achieve lowered BP, garlic works in two ways. First, it acts as an anti-clogging agent. By preventing plaque from forming on the walls of blood vessels, garlic ensures that they remain wide enough to let blood flow through. Secondly, garlic leads to more production of nitrous oxides in the body. Nitrous oxides act as vasodilators (makes walls of blood vessels relax, so the vessels dilate). The dilation improves blood flow which in turn lowers blood pressure. About 600 to 1200 mg of garlic a day should help people with hypertension. Add it to your soups and stews or take it as an odorless garlic pill. 

Related: Health Benefits Of Garlic 


Many studies on this herb have found that it reduces blood pressure in lab subjects. While its effectiveness in humans is not documented, many people who have used this herb report lower blood pressure. Scientists are not sure exactly how it works. However, they attribute it to the blood thinning nature of ginger. Ginger thins the blood and removes plaque from arterial walls thus making improving circulation and lowering BP. You can easily add ginger to your favorite stir-fry, or have it as a  tea. My personal favorite ginger tea is this organic version by Choice. 


Cocoa helps lower BP because it belongs to a class of nutrients called flavonoids. Flavonoids stimulate the production of nitrous compounds in the body. This makes blood vessels dilate thereby lowering strength of blood flow. It is a delicious and satisfying way to add a little health into your daily diet. In my opinion, Hersheys Dark Cocoa is the best for hot chocolate and to add to homemade treats. And not only is it inexpensive and widely available, it is also vegan!

Wheat bran/Wheat Germ

Whole grains, such as wheat bran and wheat germ are rich in dietary fiber. Scientists do not know how fiber lowers blood pressure only that it does. A 2005 study published in the Journal of Hypertension established that as fact. In the study, participants who took in more dietary fiber showed lowered hypertension. The fiber came from green veggies and whole grains. It lowered fiber in both those who had hypertension and those who did not. You can add both to your cereal, baked goods, bread, and yogurt.


Flaxseed has omega-3 fatty acids. Omega-3 acids help lower blood pressure by lowering high ‘bad’ cholesterol levels. According to the Cleveland Heart Lab, increasing intake of omega-3 oils may be more effective than reducing the intake of sodium in fighting hypertension. You can grind flaxseed and sprinkle them into dishes or smoothies. Flaxseed also makes a great egg substitute that is not only useful for vegans –

to replace one egg simply mix one tablespoon of flaxseed with three tablespoons of water, stir, and allow it to sit for ten minutes 

This works great in pancakes, waffles, bread, and other baked goods.

Check out this great sodium tracker printable from the American Heart Association! 


Bonus tip: adding more vegetarian and vegan meals into your diet can have an overall positive effect on your health, including the lowering of blood pressure. People who include more meat-free meals in their meal plan are often also a healthier weight. Check out the following recipes here on Avalon-Media to incorporate more meat-free meals into your life!

Easy Red Beet Carrot Soup

Sunny Italian Stew


Now be on your way to a healthier life today by incorporating one of these foods that lower blood pressure naturally!

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