5 Easy (And Delicious Ways) You Can Lower Your Blood Pressure Naturally

5 Easy (And Delicious Ways) You Can Reduce Your Blood Pressure Naturally

Think high blood pressure isn’t a huge issue? There are natural ways to lower it.

One out of every three Americans struggles with high blood pressure – and, sadly, more than half of those people aren’t doing anything about their condition.

And that’s really bad news. High blood pressure leads to conditions like heart attacks, stroke, kidney damage and heart disease.

Sound hopeless? It’s not.

As long as you’re keeping track of your health, your doctor will be able to tell you if you have high blood pressure. And while there’s medication that allows you to control the condition – there are a lot of natural ways to keep your blood pressure down without medication.

So here are a few specific foods that can help keep your blood pressure down naturally:

1. Blueberries

These berries have a huge and noticeable effect on your blood pressure.

With as little as a cup per day you can lower your blood pressure and reduce stiffness in your arteries.

Florida State University ran a study on post-menopausal women that showed that eating blueberries daily can reduce the risk of heart disease. Over 8 weeks, blood pressure was reduced by more than 5% in the group eating blueberries, and stiffness of the arteries was reduced by 6.5%.

The scientists found that blueberries could stop hypertension from developing, as well as reducing cardiovascular disease.

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2. Yogurt

Yogurt is rich in probiotics, which can help your heart become more healthy. You can find these probiotics in sour milk, cheese, and supplements.

The journal Hypertension looked at nine different studies and found that probiotics were strongly linked to a decrease in blood pressure.

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If you’re eating probiotics regularly, it could definitely contribute to a healthy lifestyle and reduced blood pressure – because they have other positive effects on your body. Probiotics can help improve your cholesterol, reduce your insulin resistance, and regulate your hormones to healthier levels.

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3. Cocoa Powder

A study published in Cochrane Library in 2012 looked at more than 20 different experiments that looked at the effect that cocoa flavonoids had on blood pressure.

So what did they find?

They found that it actually lowers blood pressure by a small (but statistically significant) amount in the short term.

However, they didn’t find that it decreases blood pressure over the long term – because they simply didn’t have the data.

So don’t eat chocolate by the handful and think that it’s helping your blood pressure – but a little bit could go a long way.

4. Bananas

Bananas are rich in potassium, and potassium is important for preventing the negative effects that sodium can have on your body.

That’s because sodium causes your blood pressure to go up when it’s in your blood stream. When you consume more potassium, you’ll decrease your blood levels of sodium.

Try eating twice as much potassium in a day as you eat sodium for the maximum amount of blood pressure reduction. You can get potassium from potatoes, greens, white beans, seeds and nuts, avocadoes, and white beans.

5. Beetroot Juice

A study published by the American Heart Association found that beetroot juice has a positive effect with lowering your body’s blood pressure. Patients with high blood pressure were told to drink 8 ounces of beetroot juice, and they experienced a significant drop in blood pressure.

The effect was most pronounced for 3 to 6 hours after drinking, but it was still felt up to 24 hours afterwards.

Scientists speculate that this effect is due to the dietary nitrate in beetroot juice. Dietary nitrate is a substance that improves your body’s blood flow. So if you want to get the most effect out of it, eat other foods high in dietary nitrate like green leafy vegetables or just plain beet root.

In summary…

The Best Ways To Reduce Your Blood Pressure

  1. Eat more blueberries
  2. Yum, add more yogurt to your diet
  3. Congratulations! Cocoa powder reduces blood pressure
  4. Get tropical with some delicious bananas in your diet
  5. Add beetroot juice to lower your blood pressure naturally

ways to reduce blood pressure

If you loved this article, then check out these other must-see related posts:

13 Ways To Lower Blood Pressure Naturally

Lower Your Blood Pressure Fast With These Tips

Lowering Blood Pressure: It’s a 2-Step Process

28 comments… add one
  • Kim Steele August 12, 2015, 9:56 am

    I love knowing that I can eat right and keep things “normal” inside my body. So many people skip to the doctor for a pill right away when the answer is in the produce aisle.

  • Katie Simmons August 11, 2015, 9:34 am

    Great! I have been looking for ways to lower my blood pressure without have to be on medication. This post could not have come at a better time!

  • Claire Mcbride August 10, 2015, 7:31 pm

    Great list! Getting people off medications is my one goal as a holistic nutritionist and I would agree that this is a great start!

  • Victoria Davidson August 7, 2015, 9:42 pm

    I have been back and forth with the doctor about my blood pressure and how I do NOT want to be on any pills for it. He refuses to allow to just deal with it through diet. I think I might show him this list!

  • Nancey   August 7, 2015, 9:31 pm

    Super! All of these things are accessible at any grocery store. That is a good thing and it should help keep people away from pills from doctors.

  • Kenda Hodson   August 7, 2015, 8:20 am

    I saw beetroot at the farmers market last week, but couldn’t really figure out when I would use it for. I guess now I know :) Time to get the juicer out!

  • Melisa Seddon   August 6, 2015, 9:40 pm

    Lowering your blood pressure could save your life. My husband hates taking his pills every day, I am going to show this to him!

  • Elissa   August 5, 2015, 12:16 pm

    You cannot get any easier or more delicious than this :)

    • Beverly Davis August 12, 2015, 9:44 am

      I know and that is why I love it. If you can get the right combination of fruits and veggies into your body, you should be able to fight off many things that come with a bad diet.

  • Virgie   August 5, 2015, 12:04 pm

    These diet tips are great! They are very helpful and should keep most people from reaching for a pill that does the “same” thing, only it wrecks your liver at the same time.

  • Barbra Sachs   August 3, 2015, 1:12 pm

    I have been told that I have good blood pressure and I wonder if it has anything to do with the fact that I eat bananas and blueberries on a regular basis. What do you think?

  • Laronda   August 3, 2015, 10:19 am

    These are delicious that is for sure! Thank you for the heads up and a better way to reduce a potentially deadly condition.

    • Rosemarie Weber August 11, 2015, 9:25 am

      Exactly! Things like this can kill people and the pills they are put on can be even worse sometimes!

  • Serina Curtsinger   August 1, 2015, 12:25 pm

    I work in the hospital and if I see 1 person come in with high blood pressure, I see 100. It is said that they opt for a pill to “cure” the problem rather than really fix the issue. With a simple diet change, so much can be different for that person!

  • Reyna Durfee   July 31, 2015, 12:34 pm

    Awesome. A great diet with these types of foods is very healthy for you!

    • Melisa Seddon   August 7, 2015, 8:31 am

      I know right? It is hard to navigate through ALL of the “health” information out there these days. Then BOOM, here is a list :)

  • Alexandra Gibson July 31, 2015, 12:21 pm

    high blood pressure is a killer and if you can reduce it through diet, you are in good shape compared to a pill right?

    • Terese Bail   August 1, 2015, 12:35 pm

      I agree. Skip the pill if you can and eat some blueberries :)

  • Kelley Reynolds July 30, 2015, 1:36 pm

    i love eating healthy. it helps your body and when you do, your body feels good and filled with plenty of energy!

    • Rebecca Hall August 10, 2015, 7:40 pm

      I know, after a week or two of eating this way, I have so much energy I am not sure what to do with it all.

  • Wanda Dickens July 30, 2015, 1:25 pm

    Any time that I can, I recommend that someone try to lower their blood pressure with diet. It is just the best way.

  • Madeleine Edmunds July 29, 2015, 2:11 pm

    Reducing your blood pressure can be hard for some people. But being able to do it with your diet is a bonus compared to having to take a medication!

  • Lauren Greene July 28, 2015, 11:26 am

    If I have an ailment like high blood pressure, I ALWAYS look online for other ways to reduce it BEFORE going to the doctor. I would prefer to not take a high blood pressure pill the rest of my life when things like this can be changed through diet.

  • Jennifer Hart July 28, 2015, 11:14 am

    Nom! Blueberries and yogurt! Bonus for me as it is one of my favorites!

    • Wanda Buckland July 29, 2015, 2:23 pm

      HUGE fan! Most of the yogurt that I prepare for a meal include the blueberries!

  • Alexandra Newman July 25, 2015, 6:14 pm

    I usually start my day with a blueberry and banana smoothie, so that means I should have a pretty good start to my day in terms of blood pressure.

    • Kenda Hodson   August 6, 2015, 9:29 pm

      I love smoothies. My husband makes one for me each morning and I am always ready to take on the day after that. Such a great “meal”!

  • Sophie Bower July 25, 2015, 6:03 pm

    Wow! These are great tips! There is almost always a way that you can reduce things like high blood pressure WITHOUT a pill.

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