Healthy Food

Healthy Food List #21: Best Nutrition For High Blood Pressure

Food list



Basically, take in food rich in calcium, magnesium and potassium.

1. Leafy greens (romaine lettuce, arugula, kale, turnip greens, collard greens, and spinach): Rich in potassium, which helps your kidneys remove more sodium, lowering your blood pressure.

2. Berries (Blueberries, raspberries, and strawberries): Rich in flavonoids, which help reduce high blood pressure.

3. Beets: Contain nitrates which help bring down high blood pressure.

4. Potatoes: Rich in fiber and in potassium and magnesium (these two help bring down high blood pressure.)

5. Skim milk: Rich in calcium and low in fat, which helps bring down high blood pressure.

6. Oatmeal: Rich in fiber and low on sodium.

7. Bananas: Rich in potassium, which helps your kidneys remove more sodium, lowering your blood pressure.

8. White beans: Rich in calcium (good for bones), magnesium (good for your mood) and potassium.

9. Pork tenderloin: Rich in magnesium and potassium.

10. Fat-free plain yogurt: Rich in calcium (good for bones), magnesium (good for your mood) and potassium.

11. Tilapia: Rich in magnesium and potassium.

12. Kiwi: Rich in calcium (good for bones), magnesium (good for your mood) and potassium.

13. Peaches and nectarines: Same as Kiwifruit.

14. Kale: Also rich in calcium, magnesium and potassium.

15. Red bell pepper: Same as kale.

16. Broccoli: Same as above.

17. Sweet potato: Same as above.

18. Quinoa: Also rich in calcium, magnesium and potassium.

19. Avocado: Same as above.

20. Garlic: Helps reduce low-density lipoprotein (LDL) cholesterol, and bring down high blood pressure.

21. Fish oil: The ones with omega3 fatty acid which help bring down high blood pressure.

22. Tree nuts (e.g. Cahew): Rich in magnesium which helps control blood pressure complications.

23. Turmeric: Contains curcumin, which has powerful anti-inflammatory effects in the body. Also improves the blood flow.

24. Green tea: Rich in antioxidants and other chemicals, which help improve blood flow and blood pressure. 

25. Green coffee (unroasted coffee): Contains chlorogenic acid.64 which helps improve blood flow.

26. Vitamin K2: It regulates where calcium is used in your body. Helps removes calcium from blood vessels where it can cause arterial stiffness and calcification.

27. Extra virgin olive oil: One of the least processed forms of oil. Helps reduce  heart attacks and strokes.