Top Foods that reduce High Blood Pressure

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High blood pressure, also known as hypertension is a common condition.  It is characterized by blood pushing against the arteries walls which result in damage to blood vessels bringing about heart disease, kidney disease, and cardiovascular issues. High blood pressure is referred to as the “silent killer” as it does not come with visible symptoms. In most cases, it goes unnoticed for many years and can kill when it’s uncontrollable.

Some lifestyle issues such as gender, family history, job pressures, stress, and diet lead to high blood pressure.

Fortunately, high blood pressure is manageable with medication and exercise, but to top it is diet. What you eat is important when it comes to this condition. A diet rich in potassium, magnesium, and low sodium is ideal for the control.

Do not let blood pressure affect your life when your kitchen is the key to a better and healthy life. Here are superfoods you need to try:


There are various types of berries such as raspberries, strawberries, and blueberries. They are so rich in flavonoids components that are vital to regulating cellular activity and fights off free radicals that cause stress and make toxins in your body. Most of these stresses lead to high blood pressure. For curbing and controlling blood pressure, you may need to include these wonder fruits in your diet anytime.

Red beetroots

These beets are high in nitric oxide and this oxide help in opening up your blood vessels which help lower your blood pressure.  They are rich in nutrient which protects the body and increases the blood volume.

Garlic and special herbs

Garlic causes the increase in nitric oxide in the body which in turn helps to promote vasodilation aiding blood to flow smoothly without pressure.  When pressure is evaded blood pressure is reduced. It adds taste to your food. To avoid a lot of salt intake, try using rosemary and cinnamon spices as salt contains sodium which in excess leads to high blood pressure.


Bananas are high potassium and low sodium food. Potassium is important for regulating fluid balance, muscle contractions, nerve signals as well as reducing high blood pressure.

Fish and salmon

Fish is a widely known source of protein. Salmon is a fatty fish high in omega 3 which lowers blood pressure, reduces triglycerides as well as inflammation. They are easily available and affordable. Dagaa can be an ideal substitute for other species.


For the seed-eating lovers like pumpkin and sunflower seeds, eat them unsalted to cut on sodium. These magical seeds contain potassium and magnesium known agents to control blood pressure.  You can take the seeds as a snack or just between meals options.

Milk and yoghurt

Milk is a known excellent source of calcium and low fat. Including milk in your diet is an effective way of reducing your blood pressure. However, many people tend to dislike milk; you can substitute it with low fat and no sugar yogurt. 


This popular breakfast meal has high fiber content, low fat, and the lowest sodium levels which keep high blood pressure at bay. It’s a complete meal that keeps your body healthy and energized

Olive oil

Invest in buying extra virgin oil which is organic and healthy. It is rich in vitamin E and antioxidants which fight off free radicals which can cause damage to your cells leading to conditions such as hypertension. It also contains polyphenols which are inflammation-fighting compounds vital for reducing high blood pressure.


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