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10 Best Food To Reduce High Blood Pressure

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a healthcare worker measuring a patient s blood pressure using a sphygmomanometer

Hypertension or high blood pressure is a significant health concern. Around 1 billion people suffer from hypertension worldwide. 

What is normal blood pressure?

Blood pressure of 120/80 mm of Hg is standard. Whilst systolic pressure above 130 mm of Hg and diastolic pressure above 90 mm of Hg is considered high.


  • Headache
  • Giddiness
  • Chest pain
  • Difficulty in breathing
  • Epistaxis (bleeding from the nose)

How to control hypertension?

Taking antihypertensive medicine regularly as prescribed by your physician is the first step to controlling blood pressure.

Food that helps to control blood pressure

Along with medicine, some food plays an essential role in reducing pressure.

  1. Beans and lentils – Beans and lentils are rich in nutrients like magnesium, potassium and fibre. That helps in controlling pressure.
  1. Citrus fruits – Oranges and lemons are power packed with vitamins, nutrients and plant compounds. That helps in maintaining blood pressure and keeping your heart healthy.
  1. Fatty fish – Fatty fish are the primary source of omega-3 fatty acids. They help in reducing inflammation and oxylipin (blood vessel constricting compound). And may help you to maintain your blood pressure.

Some of the fatty fish are Salmon, Sardines, Tuna and Mackerel.

  1. Seeds – Pumpkin, chia and flax seeds are tiny in size but overloaded with nutrients. 

Nitric oxide is essential for blood vessel relaxation, which ultimately reduces blood pressure. 

Magnesium, potassium, amino acid and arginine which are available in these seeds, are essential for the production of nitric oxide.

  1. Carrots – Carrots are readily available and almost found in every house. 

They are high in phenolic compounds, which helps in relaxing blood vessels. Eating raw carrots is more beneficial than cooked one.

  1. Pistachio – Pistachio has the strongest effect on reducing blood pressure above all nuts. It contains nutrients which are helpful for heart health.
  1. Tomatoes – Tomatoes are rich in lycopene and potassium. Lycopene is an important nutrient for heart health. 
  1. Curd – Curd contains minerals like potassium and calcium. Which helps in maintaining heart health by reducing blood pressure.
  1. Spices – Spices are primarily used in food to enhance flavour. But along with that, spices like saffron, ginger, cardamom, and cinnamon help in relaxing blood vessels.
  1. Beetroot – Along with increasing blood hemoglobin level, beetroot helps in relaxing blood vessels. 

Beetroot is highly packed with nitrates.


  • Hypertension may be genetic, stress related, lifestyle related or accompanied with any other medical condition.
  • Don’t skip antihypertensive medication.
  • Consult your doctor and keep a regular check of your blood pressure.
  • A low salt diet is a must if you are hypertensive.
  • Along with medicine and food, exercise and brisk walking is important to maintain your blood pressure.

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