Six Foods to Fight High Blood Pressure

November 1, 2013 at 3:05 pm Leave a comment

A safe and effective way to decrease blood pressure is to eat foods that work naturally to dilate blood vessels so the heart doesn’t have to work so hard. Eat more of these foods for an easy, delicious way to help lower your blood pressure numbers. 


Just one serving of blueberries a week can help cut your risk of high blood pressure. Blueberries, as well as raspberries and strawberries, contain natural compounds called anthocyanins that help protect against hypertension.


A bowl of breakfast cereal, especially whole-grain, high-fiber cereals like oatmeal, bran flakes or shredded wheat, can reduce your chance of developing high blood pressure. And the more servings of cereal you eat a week, the greater the benefits.

Baked Potatoes

A baked potato is high in potassium and magnesium, two important minerals that can help fight high blood pressure. Other foods high in both these minerals include halibut, spinach, bananas, soybeans, kidney beans and plain nonfat yogurt. 


Drinking a glass of beet juice can lower blood pressure within just a few hours. Other nitrate-rich foods include spinach, lettuce, cabbage, carrots and, of course, whole beets.

Skim Milk

Eating low-fat dairy products can reduce a woman’s risk of developing hypertension. In a 2008 study of nearly 30,000 women, those who ate the most low-fat dairy products — yogurt, low-fat cottage cheese, frozen yogurt, skim or low-fat milk — were 11 percent less likely to develop high blood pressure.

Dark Chocolate

Eating a one-ounce square of dark chocolate daily can help lower blood pressure, especially in people who already have hypertension. Dark chocolate is high in flavonoids, natural compounds that cause dilation of the blood vessels. Look for chocolates that contain 50 to 70 percent cacao.

Source: AARP Bulletin

Entry filed under: Managing your health, To Your Health.

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