News Nutrition

Top Foods that Lower Blood Pressure

High blood pressure, also known as hypertension, affects millions of people in the United States. It’s important to keep your blood pressure in check because it can often lead to a host of problems and health complications like heart attack and stroke. To alleviate this possibility and reduce your risk for these deadly scenarios, it is recommended by health professionals to lower your blood pressure. Beyond just reducing your salt intake, you also want to eat foods that are high in at least two of the three power minerals: calcium, magnesium, and potassium. Let’s talk about some of the foods that lower blood pressure and how you can integrate them into your diet.



We love kale and use it in lots of our recipes. Did you know that one cup of kale, raw or cooked, provides 9% of the calcium, 6% of the magnesium, and 9% of the potassium you need every day. This is that powerhouse trio we mentioned earlier, and you can get it all here with this leafy green. Our hunter-gatherer ancestors consumed about 10,500 milligrams of potassium per day, but today we’re far below that, which has led to a host of problems, including high blood pressure. The average American today ingests only about 2,800 milligrams of potassium per day. Try our kale and artichoke dip for a tasty snack that will help lower your blood pressure.

Green tea

green tea

Regular green tea drinkers have up to a 31 percent lower risk of cardiovascular disease, but why? Well green tea is so good for us because of its polyphenols. One special polyphenol, known as catechin, has shown to improve blood flow and blood pressure. Sipping on just one cup a day will help alleviate high blood pressure symptoms. We’ll drink to that!



You’ll want to be eating garlic at every meal after reading this! Several human studies have shown that garlic significantly lowers elevated blood pressure, and one study even found garlic was just as effective as prescribed medications after 24 weeks. Wow! And it also lowers cholesterol by 10-15% so make sure you start getting some in your diet. Mix it in soups, stews, or try our recipe for roasted garlic & parmesan asparagus. It’s just the thing to get your dose of garlic for the day!

White beans

white beans

You know that power trio of calcium, magnesium, and potassium that we mentioned earlier? Well this food source has a good dose of them! One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day. Just make sure to cook them without sodium. Sprinkle them on salads or try our recipe for white bean and vegetable soup for a healthy and hearty meal.


Omega 3s

Omega 3s

There’s lots of ways you can get omega 3s in your diet, so whatever way you choose, just make sure you get some! Many human trials and reviews have found fish-oil and omega 3 supplements to be an effective treatment for high blood pressure.  Of course, it’s best to get your nutrients from fish like salmon, extra virgin olive oil, broccoli, walnuts, and flaxseed. And you also want to try and limit other seed and vegetable oils, which tend to be high in omega-6 fats. Our recipe for salmon & asparagus is perfect because you can drizzle some olive oil over the top for an added bonus!

With a few small changes, you can lower your blood pressure and get on the path to optimal health. This is a diet change that can help with weight loss and save your life!


Facebook Comments

About the author

Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

Add Comment

Click here to post a comment