Plant-Based Foods To Lower Blood Pressure

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

High blood pressure or hypertension is a problem that affects the vast majority of adults. This issue can increase the risk of different chronic conditions like stroke, heart diseases, kidney diseases, etc. Fortunately, it is possible for you to control blood pressure with the help of some lifestyle changes including diet. There are certain plant-based foods that can be useful for controlling blood pressure. Including them in your everyday diet is one of the best solutions to effectively control blood pressure. The following are some of such foods that can play a significant role in maintaining hypertension.


Strawberries and blueberries contain a compound called anthocyanins which is a type of flavonoid. This compound exhibits antioxidant properties. Studies suggest that this compound can be beneficial for you to reduce the risk of blood pressure.

A study conducted in more than 34,000 people indicated that the intake of anthocyanins, especially from strawberries and blueberries, had an 8% reduction in the risk of increased blood pressure.

Hence, add some berries into your everyday diet as a sweet treat after meals or include them in your smoothies or oatmeal. This can be greatly beneficial for you to reduce the possibility of hypertension.


Bananas are rich in potassium, which is a mineral that can play a significant role in maintaining blood pressure. A banana of medium-size will have almost 422mg of potassium.

Potassium is found to reduce the impacts created by sodium, and it can also help to relieve the tension in the walls of the blood vessels. Adults should try to take almost 4,700mg of potassium daily.

Other plant-based foods that are rich in potassium include avocado, honeydew melon, cantaloupe, mushrooms, halibut, tomatoes, sweet potatoes, and beans.

People who are suffering from kidney diseases should speak with their doctor about potassium intake, as too much can be harmful to them.


A study conducted in people with high blood pressure suggests that drinking one cup of beet juice every day can be helpful for reducing blood pressure. People who drank beet juice on a daily basis experienced a reduction of hypertension around 8/4 millimeters of mercury (mmHg). This is a great reduction considering the fact that a single blood pressure medication lowers the blood pressure by 9/5 mmHg.

Researchers suggest that the high levels of inorganic nitrate present in beets are responsible for the reduction in the blood pressure. You can drink a glass of beet juice every day, add them to your salads, or create a side dish using this healthy vegetable.

Dark Chocolate

Yes. It is possible for you to reduce blood pressure just by eating chocolates. Chocolates that are rich in cocoa can be helpful for reducing blood pressure in people who are suffering from hypertension and prehypertension.

Get high-quality chocolate with at least 70% cocoa, and eat a single square or a piece of about one ounce every day.


Eating kiwis daily might help with reducing blood pressure in people who have slightly elevated levels.

The researchers studied the effects created by kiwis and apples on people who have slightly high blood pressure. They concluded that eating three kiwis each day for 8 weeks showed a considerable reduction in the blood pressure levels when compared to eating an apple each day.

Kiwis are found to help with systolic as well as diastolic blood pressure. Researchers believe that the bioactive compounds in kiwis are the major for its ability to control blood pressure.

Also, kiwis are rich in vitamin C which is found to help with blood pressure. Therefore, they are a great option to include in your plant-based meals.


An amino acid called citrulline present in watermelon may be helpful in regulating high blood pressure. Citrulline promotes the production of nitric oxide in the body, which is a gas that aids to relax blood vessels and improve the flexibility of the arteries. These effects can help to promote blood flow thereby reducing blood pressure.


The presence of a beta-glucan, which is a type of fiber, in oats may lower the blood cholesterol levels. This fiber might also reduce blood pressure in people. Studies suggest that consuming high amounts of beta-glucan can help to lower high blood pressure. Apart from oats, barley also has this fiber.

Leafy Green Vegetables

Most leafy greens are abundant in nitrates that can help to regulate blood pressure levels. Daily intake of vegetables that are abundant in nitrate can be useful for effectively controlling hypertension. Some of the leafy green vegetables that you have to include in your diet are cabbage, kale, collard greens, lettuce, fennel, spinach, mustard greens, and Swiss chard.


Garlic has antifungal and antibiotic properties. The main active ingredient present in this plant-based food, known as allicin, is often responsible for the health benefits it provides. Garlic has the ability to increase nitric oxide production in the body which can help to relax and dilate the blood vessels.

There is a wide range of plant-based foods that can be helpful for you to lower hypertension naturally. These foods can aid to reduce the dependence on blood pressure medications. Therefore, it will be possible for you to lead a healthy life by naturally controlling the blood pressure.