The Best Foods to Eat Every Day To Lower Your Blood Pressure


Commander's of Penmai
Jul 9, 2015
If your blood pressure is higher than you'd like (anything over 120/80 is considered a red flag), or if you simply want to maintain healthy levels, your plate is a great place to start. Try adding one—or all five—of these easy-to-find foods to your diet.

Beans are rich in fiber, magnesium and potassium, all of which help maintain healthy blood pressure levels. People who consumed 1 cup of beans and other legumes daily saw a drop in blood pressure, says a study in the JAMA Internal Medicine journal. Toss black, white, kidney or pinto beans into salads, soups and wraps.

notes: take 1 CUP A DAY

2)Cocoa powder

An Australian study suggests that foods containing cocoa can help reduce blood pressure because the flavonols may improve blood vessel function. Harvard researchers also found that dark chocolate helped lower blood pressure for people with hypertension. Chocolate is high in calories, so stick to a small square or add 1 Tbsp unsweetened cocoa powder (12 calories) to your coffee.

note: take 1TBSP A DAY


A super source of potassium, bananas help counter the effects of blood pressure–raising sodium. Adults need about 4,700 mg (or 4.7 g) of potassium daily, and a medium banana provides about 12%. Add a banana to breakfast or slice one up into several ½-in. rounds, place them in a plastic bag and freeze for an evening treat.

note take 1A DAY

4)low fat milk or yogurt

People who consumed low fat dairy-which contains similar levels of calcium and vitamin D as full-fat versions-each day had an 11% decreased risk of high blood pressure compared with those who consumed none, according to a study in the journal Hypertension. Start your day with cereal and 1% milk, eat plain lowfat yogurt with fruit or whip up a yogurt smoothie as a snack.

note: take 1 SERVING A DAY

The lowly potato has gotten a bad rap because of its starchy makeup, but the spud is no dud. Rich in potassium and magnesium (which helps with normal blood flow), a medium potato is portion-controlled at 160 calories. White, sweet or purple all offer blood pressure benefits. Eat them baked, boiled or roasted.


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