20 Best Food to Lower Blood Pressure

Written by Resurchify | Updated on: July 19, 2023

20 Best Food to Lower Blood Pressure

Blood Pressure(BP) is best defined as the pressure of circulating blood against the walls of blood arteries. The heart basically pumps blood through the circulatory system, which causes the majority of the blood pressure.

The term "blood pressure" is the pressure in the major arteries when used without qualification. In the cardiac cycle, blood pressure is typically the ratio of the systolic pressure (highest pressure during one heartbeat) to diastolic pressure (minimum pressure between two heartbeats). Above the surrounding atmospheric pressure, it gets measured in millimetres of mercury (mmHg).

In an adult, normal resting and proper blood pressure are 120 mms of mercury (16 kPa) systolic over 80 mms of mercury (11 kPa) diastolic, which is written as "120/80 mmHg." Although these average numbers disguise different regional trends, the global average blood pressure has remained nearly the same since 1975. 127/79 mmHg in males and 122/77 mmHg in women are the numerical that differ between men and women.

Blood pressure is defined as hypotension when it is consistently low, hypertension when it is consistently high, and normotension when it is consistently normal. Hypertension and hypotension can be caused by many factors and can develop suddenly or gradually. Long-term hypertension puts you at risk for stroke, heart disease, and renal failure, among other things. Hypertension with a long history is more common than hypotension with a long history. This article will teach you about hypotension, also known as low blood pressure, its symptoms, causes, and the 20 best foods for lowering blood pressure.

Hypotension (or) Low Blood Pressure

The opposite of low blood pressure is known as hypertension, also called high blood pressure. Low blood pressure is a psychological state that attacks the body rather than called a disease. Usually, low blood pressure sometimes leads to a life-threatening condition called shock, which can be deprived of oxygen and nutrients in the brain and other essential organs.

Low blood pressure can be caused by more heat, excessive exercise sessions, hormonal changes, lack of vitamin B, heart problems or endocrine problems, widening blood vessels throughout the body and low blood volume. Due to the development in the medical field, some possibilities and syndromes can help reduce low blood pressure in patients, including vasovagal syncope, orthostatic hypertension and other different rare conditions.

Low blood pressure may be typical for some persons who exercise and are physically well. A single exercise session can induce hypotension, and water-based exercise can also cause hypotension.

The use of intravenous fluids or vasopressors may be used to treat hypotension. In adults, aiming for a mean arterial pressure (MAP) of greater than 70 mm Hg does not produce better results than aiming for a MAP of greater than 65 mm Hg when taking vasopressors.

Signs and Symptoms of Low Blood Pressure

Excessively low blood pressure can produce dizziness and fainting in many people and signal serious heart, endocrine, or neurological issues. Low blood pressure usually signals an underlying process when it drops suddenly or is accompanied by different signs and symptoms like dizziness or lightheadedness, fainting, lack of concentration, vision fading, fatigue etc. 

Extreme low blood pressure can result in a shocking symptom that can be turned into a life-threatening condition. Low blood pressure usually also happens when the person faces confusion (usually in order people), cold and pale skin, rapid breathing, and weak and rapid pulse.

Causes of Low Blood Pressure

The excess pressure in your arteries during each pulse's active and resting stages is measured by blood pressure.

Systolic pressure: The amount of pressure your heart exerts when pumping blood through your arteries to the rest of your body is the top number in a blood pressure reading.

Diastolic pressure: When your heart is at rest between beats, the bottom number in a blood pressure reading corresponds to the amount of pressure in your arteries.

Variations of Low blood pressure: The blood pressure of a person varies throughout the day during different times depending on the following reasons:

  • The position of the body. 
  • The consistency in the rhythm of breathing. 
  • Mental stress and anxiety levels in the person. 
  • The physical condition of the body. 
  • Sunny day side effects. 
  • The intake of food and drinks.

Medications: Low blood pressure occurs through several drugs and different medications, including:

  • Diuretics, such as furosemide (Lasix) and hydrochlorothiazide, are water tablets (Microzide, others)
  • Prazosin, for example, is an alpha-blocker (Minipress)
  • Atenolol (Tenormin) and propranolol (Propranolol) are beta-blockers (Inderal, Innopran XL, others)
  • Parkinson's disease medications like pramipexole (Mirapex) and those containing levodopa
  • Tricyclic antidepressants, such as imipramine and doxepin (Silenor), are two forms of antidepressants (Tofranil)
  • Erectile dysfunction drugs, such as sildenafil (Revatio, Viagra) or tadalafil (Adcirca, Alyq, Cialis), are especially dangerous when used with the heart medicine nitroglycerin (Nitrostat, others)

Medical Conditions which cause Low Blood Pressure:

Low blood pressure occurs by a variety of medical disorders, including:

  • Pregnancy: Due to the rapid development of the circulatory system, blood pressure is likely to drop during pregnancy. This is normal at times for everyone, and the blood pressure will usually return to pre-pregnancy levels once given birth.
  • Heart problems are common: Low blood pressure can be caused by various conditions, including a shallow heart rate (bradycardia), heart valve problems, heart attack, and heart failure.
  • Endocrine problems: Thyroid disorders, adrenal insufficiency (Addison's disease), low blood sugar (hypoglycemia), and, in some instances, diabetes can all produce low blood pressure.
  • Dehydration: When a body loses an amount of more water than it takes in, the person may feel weak, dizzy, or tired. Dehydration occurs and affects by fever, vomiting, severe diarrhoea, diuretics, and vigorous activity.
  • Blood loss: When you lose a lot of blood, such as from an extensive injury or internal bleeding, the volume of blood in your body decreases, causing a significant drop in blood pressure which can be severe.
  • Severe Infection and Allergic response to the body(septicemia): When any infection in the body reaches the circulation, it can cause septic shock, a life-threatening reduction in blood pressure. Foods, some drugs, insect venoms, and latex are all common causes of this severe and potentially fatal reaction. Breathing difficulties, hives, itching, a swollen throat, and a severe decrease in blood pressure are all symptoms of anaphylaxis.
  • Nutrient deficiency in the diet: Low blood pressure also can be caused by a shortage of vitamin B-12, folate, or iron, which prevents your body from generating enough red blood cells (anaemia).

Risks and Complications due to Low Blood Pressure

Even in mild forms, low blood pressure can cause dizziness, weakness, fainting, and an increased risk of damage from falls. So, Low blood pressure can also limit your body enough oxygen to carry out its duties, resulting in heart and brain damage. Low blood pressure (hypotension) can affect everyone. However, different varieties are more common depending on your age or other factors. Here are some of the risk factors which affect low blood pressure in people:

  • Age: Adults over the age of 65 are more likely to have drops in blood pressure after standing or eating. Children and young adults are most affected people by neuronally mediated hypotension.
  • Medications: People who take particular drugs and medications, such as alpha-blockers for high blood pressure, are more likely in developing low blood pressure.
  • Specific diseases: Low blood pressure is more common in people with Parkinson's disease, diabetes, and certain cardiac diseases.

The 20 Best Foods for Controlling Blood Pressure


Mango is a seasonal fruit, but they are loved by many of them. Mangoes are one of the fruits which are a great source of beta-carotene and fibre, which are naturally proven to reduce or lower blood pressure. An effective way to lower/reduce blood pressure is to pain beta carotene-rich foods to the diet. Try having mangoes as a juice and acting as a tasty homemade sorbet that is perfect for those hot summer days.

Dark Chocolate

Having dark chocolate at usual intervals can also improve your body levels to lower your blood pressure. It is a piece of good news for all the chocolate lovers. The flavours in the rich dark chocolate link to have a lower risk of cardiovascular disease. It is found that the flavanols in dark chocolate usually help to promote healthy blood vessel function. It is better to have a limited amount of dark chocolate as it can be calorie-dense if you go for a high intake.

Unsalted Pumpkin Seeds

Unsalted Pumpkin seeds are high in magnesium and zinc, which help decrease blood pressure. Pumpkin seed oil is another method to reap the advantages of the seeds. Please be aware: Because store-bought pumpkin seeds are frequently salted, opt for unsalted kinds or roast your own by baking them on a sheet pan at 350 degrees for 20 minutes.

Try having them at regular intervals, and Try these nutritious pumpkin seed dishes if you're searching for a way to spice things up.


Pomegranates aren't always easy to eat, mainly because they're so difficult to peel, but pomegranate juice is simple to drink and provides the same advantages. Pomegranate juice's antioxidant solid content may help decrease blood pressure.

When purchasing pomegranate juice, check sure it contains no added sugar. POM Wonderful 100% Pomegranate Juice is one of our favourites.

Olive Oil

Olive oil provides a lot of health advantages despite its high-calorie content. Olive oil high in polyphenols has been related to reducing blood pressure, particularly in women. Make olive oil your go-to cooking oil.

Give it a shot: Use olive oil to make these super-easy salad dressings at home.


While fatty foods may have no place in a high blood pressure-lowering diet, fatty seafood like salmon is an exception. Salmon usually has high omega-3 fatty acids suitable for your heart. These fatty acids aid in reducing inflammation, preventing heart disease, and maintaining healthy blood pressure. Omega-3 supplementation has been shown to lower blood pressure in older people and those with hypertension, making this delicious protein-rich fish a must-eat for anybody whose blood pressure has risen to dangerous levels.


Pistachio is a tiny tree native to The Middle East and Central Asia, and that belongs to the cashew family. The tree yields seeds, which are usually commonly used as a source of nutrition. Pistachios have been shown to reduce blood pressure via decreasing blood vessel constriction and heart rate.

The fruit is a drupe with an extended seed within that is the edible part. The seed, which is usually mistaken for a nut, is a culinary nut, not a botanical nut. The exterior of the fruit is a firm, cream-coloured shell. The seed is mauve with a light green flesh and a peculiar taste. One can try to add pistachios to their breakfast cereal or a salad. One thing to remember while having them is to be sure to buy unsalted Pistachios when bought at the supermarket.


Yoghurt is food specifically produced by the process of bacterial fermentation of milk. The most commonly used milk in the process of yoghurt is cow's milk. Calcium, that is one of the primary components that help combat high blood pressure, is abundant in low-fat dairy products. A 12-ounce serving of low-fat yoghurt will provide you with roughly 30% of the daily calcium requirement.

Mix a cup of low-fat Greek yoghurt with granola, almond slivers, and berries for an extra heart-healthy boost in the morning.

Bell peppers

Red bell peppers include potassium and vitamin A, which aid to lower blood pressure. They're also packed in fibre and vitamin C, so they're a nutritious hummus snack.

A meal of stuffed peppers might start a journey toward a healthy heart and reduced blood pressure. Bell peppers are basically high in vitamin C, which has been found to enhance heart function and decrease blood pressure. They contain more powerful antioxidants than even citrus fruits. Vitamin C supplementation decreased blood pressure in hypertension patients by 5 millimetres of mercury, making these adaptable vegetables a wise complement to any meal plan.

Make sure you have proper and healthy bell peppers. If your bell peppers are going bad in the fridge, broil them with olive oil or stir fry.


Make apricots a mainstay in your diet now to decrease your blood pressure and your risk of chronic illness. These vitamin C-rich, beta-carotene-rich fruits are the secret to healthy blood pressure, whether you're putting some on a salad, snacking on dried apricots, or adding some to your favourite smoothie. Even better, each cup of apricots has 3.3 grammes of dietary fibre; a study on apricots having a high-fibre diet can help decrease blood pressure.


All four key components that help decrease blood pressure—calcium, potassium, magnesium, and vitamin C—are abundant in cruciferous vegetables like broccoli. Diets rich in cruciferous vegetables are basically linked to decreased rates of heart disease and increased lifespan in studies.

Try the "hack and hold" approach to get the most nutrients out of your broccoli or any cruciferous veggie: Cook or consume your vegetable as usual after allowing it to sit for around 40 minutes to allow the inflammation-fighting enzymes to release.


While eggs have had a bad record in the past due to their high cholesterol level, a new study reveals that these protein powerhouses can help lower cholesterol and blood pressure while keeping you happy. Based on the American Journal of Hypertension, a high-protein diet rich in eggs can help naturally decrease blood pressure while also boosting weight reduction.

Just make sure you are not detracting from the health advantages of your egg-based breakfast by using the incorrect condiments. Ketchup's sugar and hot sauce's high salt content may lower the blood-pressure-lowering effects of your protein-rich meal.


Berries are basically linked to several health benefits, including the capacity to reduce risk factors for heart disease, such as high and low blood pressure. Berries are high in antioxidants, particularly anthocyanins, the pigments that give berries their vibrant colour.

Anthocyanins have increased blood nitric oxide levels while decreasing the synthesis of blood-vessel-restricting molecules, potentially lowering blood pressure. 

Blueberries, strawberries, cloudberries, raspberries, and chokeberries are just a few of the berries connected to lowering blood pressure.


Carrots are one of the staple vegetables in many people's diets because they are crunchy, sweet, and healthy. Carrots are strong in phenolic substances, including chlorogenic, p-coumaric, and caffeic acids, which relax blood vessels and decrease inflammation, lowering blood pressure.

Carrots may be eaten raw or cooked; however, eating them raw may be more helpful in lowering blood pressure. Raw carrot consumption was shown to be strongly related to reduced blood pressure readings in research, including 2,195 participants aged 40–59. Drinking 500 mL of fresh carrot juice every day for three months can lower SBP.

Sweet Potatoes

Sweet potato (Ipomoea batatas) is a dicotyledonous plant that belongs to the Convolvulaceae family, including bindweed and morning glory. It is used as a root vegetable because of its big, starchy, sweet-tasting tuberous roots. Sweet potatoes, which have high potassium and magnesium levels, are essential for a blood pressure-lowering diet. Sweet potatoes are rich in fibre, which is beneficial to your heart.

For a quick and easy weekday supper, bake sweet potatoes on a sheet pan with your choice of lean protein. One can also prepare sweet potato fries from scratch.


There are around 7,500 different apple types and cultivars. Different cultivars are bred for different tastes and purposes, like cooking, eating raw, and making cider. Trees and fruits are prone to many fungal, bacterial, and insect problems that may be treated with organic and non-organic approaches.

An apple a day keeps the doctor away, especially for individuals who suffer from high and low blood pressure issues. You'll receive 4.5 grammes of blood pressure-lowering fibre from each apple and a healthy serving of quercetin, which is an effective antihypertensive.


Garlic's allicin ingredient will help lower/reduce blood pressure. When garlic is crushed or diced, allicin is released. On the other hand, doctors do not recommend garlic supplements due to a lack of data on their usefulness in the treatment of hypertension.

Make sure you have your garlic spread by sprinkling olive oil over a whole head of garlic and baking it until brown and soft. When the top layer of the garlic head is removed, the texture becomes creamy and buttery.


The banana plant/tree is one of the largest flowering herbaceous plants on the planet. A "corm" is the structure that gives rise to all of a banana plant's above-ground parts. Potassium is abundant in bananas, with one average-sized banana containing roughly 420 mg. That's around 9% of the daily recommended allowance. Bananas are also high in fibre and provide a natural sweetness for smoothies, baked products, and frozen delights. When mushy bananas start to get ripe, peel them and freeze them.

Bananas are used with additional sugar in these dishes, including muffins and cookies.


Tomatoes are one of the fruits that have the best sources of umami taste. Tomatoes are used in various cuisines, sauces, salads, and beverages, both fresh and cooked. While tomatoes are technically berries, they are typically utilised as a vegetable component or side dish in the kitchen.

A small amount of tomato in your meal may be the answer to lower blood pressure. Tomatoes are pretty high in lycopene, which has been linked to considerable blood pressure decreases by experts. They also include a lot of vitamin C and quercetin. Do not try to get your fix from ketchup or canned tomato sauce; the sugar and salt in most recipes will quickly raise your blood sugar.


Peaches and nectarines are fruit relatives that share many of the same health advantages, including a high potassium content. A big peach or nectarine contains around 10% of a person's daily recommended dose of vitamin C. Potassium aids in the balance of water in the body and eliminates excess sodium.

As a snack, combine these sweet fruits into smoothies, toss them into salads, or broil them to caramelise their deliciousness.


Low blood pressure usually signals an underlying process when it drops suddenly or when it is accompanied by different signs and symptoms like dizziness or lightheadedness, fainting, lack of concentration, vision fading, fatigue etc. Extreme low blood pressure can result in a shocking symptom that can be turned into a life-threatening condition. This usually also happens when the person faces confusion (usually in order people), cold and rapid breathing, pale skin and weak and rapid pulse.




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