Food For High Blood Pressure

Food for High Blood Pressure.

It should not be a surprise that besides exercise, there is a bounty of food that not only allows you to prevent high blood pressure but can actually help you get it under control if you already have it.

This website is about being healthy naturally. One of the best and easiest ways to improve our health naturally is to take control of the food that we consume. What we put in our bodies is up to us. If we will just eat healthy the best case senerio is that we can avoid many of the ailments which affect us in our lifetimes.

If we have already messed up and are suffering from some of our poor choices, we can still improve or repair many of our problems just through the food we eat!

A few examples of the things our diet choice can help us avoid are:

  • weight problems including everything from obesity to anorexia
  • high blood pressure
  • high cholesterol
  • vein and artery damage
  • organ failure (liver, kidney, etc.)

Things food can help us with are:

  • lower stress and hypertention
  • increased brain power
  • improved breathing
  • stamina
  • strong immune system
  • increased mental capacity
  • healthy digestive system, etc.

Healthy eating can even effect our complexion and our physical features.

There is food for high blood pressure. There is food that is good for digestion. But basically any food that is good for you in one way is good for you in many other ways.

Food for high blood pressure should include essential fatty acids. The body does not manufacture essential fatty acids (EFAs) so you have to get them out of your food. Blueberries, elderberries and raspberries are also good for the heart along with their cousin Bilberry. (see our page on High Blood Pressure Herbs for more information on Bilberry.)

Fishing in the Gila River

Olive Oil is high in omega 3 as are most nuts and fish

Whole Grains. For instance, whole grain foods. Whole grain foods that include the entire kernel including the bran and the germ, are a rich source of vitamins and minerals and all kinds of healthy nutrients. Not only can they lower blood pressure and cholesterol, but they are high in fiber, which as we know, keeps our food moving through us and keeps the digestive system clear. This prevents toxin build up which contributes to colon cancer and other digestive diseases. It also increases the absorption of nutrients which are essential for the overall health for every system in the body.

Whole grains are also high in potassium and magnesium. They can help you feel full longer thereby helping you control your weight. They can help reduce damage to your blood vessels. And they can help decrease our risk of insulin resistance.

How? The low carb diets that are so popular leave bread and other grains out of the diet, but Mayo Clinic states, "That according to the Dietary Guidelines for Americans, as part of an overall healthy diet, adults should eat at least 85 grams of whole-grain foods a day — that's about 3 ounces, or the equivalent of three slices of whole wheat bread." Remember that bread is the staff of life.

Garlic. Another food for high blood pressure we have talked about is garlic. Garlic is considered a power food although it is actually an herb. It thins the blood when it needs it, it reduces fatty deposits and can reduce the tendency of blood clots to form. Garlic lowers blood pressure and cholesterol levels.

How? Eat 1-2 cloves daily or take it as a supplement. We give some fun ideas of how to use garlic in our Need Help With Cold Remedies page, but however we take it, we need to consume some garlic every day.

As with whole grains, garlic needs to be taken regularly in order to prevent problems, rather than attempting to use it as a remedy.

Onion also helps lower blood pressure by enhancing circulation, making the blood vessels more elastic and inhibiting blood clotting.

Buckwheat is a food to lower high blood pressure

Buckwheat. Buckwheat is not a grain but a fruit that’s rich in omega-3 fatty acids, B vitamins, minerals and essential amino acids. It is a good source of iron and magnesium. Magnesium helps the body’s metabolism function effectively. It contains rutin, a bioflavonoid which is not found in other grains or beans. It strengthens the capillaries, aids circulation, reduces blood pressure and helps prevent arteriosclerosis. Buckwheat also contains choline which plays an important role in metabolism and is good for your brain health.

How? Buckwheat pancakes or waffles are what we think of most often. It is good cooked like oatmeal and is healthier. It can, of course be baked into bread and cake and when you put an egg with the buckwheat the combination of amino acids gives you a complete protein. Added into soups and stews it adds a nutty flavor. Some people eat it sprouted and added to stir-fries or salads, or even cooked, then cooled and eaten as a cold salad.

If you haven't heard of soba, it is a Japanese noodle made with buckwheat which is eaten hot or cold.

Food for High Blood Pressure

Food for high blood pressure includes fresh fruit and vegetables. People who eat them regularly, and lots, have a much lower chance of having a stroke than those who don't.

Many vegetables are reported to have blood pressure lowering effects. A few of these include:

Broccoli has at least six chemicals that lower blood pressure.

Carrots contain many compounds that help lower blood pressure

Celery in traditional Chinese medicine is known for lowering blood pressure. It is also used for arthritis and gout.

Make a tea or infusion by pouring a cup of boiling water over 1-2 t. of freshly crushed seeds and let them steep 10 - 15 minutes. Or just use celery in soup or eat it raw.

Eggplant is a food to lower high blood pressure

Eggplant contains a anthocyanin phytonutrient called nasunin. It is a potent antioxidant and free radical scavenger. Tests have shown that eggplant juice helps lower cholesterol in artery walls and the aorta, and helped improve blood flow by relaxing the blood vessels. It makes a good addition to a diet concerned with lowering high blood pressure.


Lemon strengthens vein walls. Compounds called bioflavonoids help to strengthen the inner lining of all the blood vessels, especially the veins and capillaries. The whole fruit, especially the pith, treats arteriosclerosis (build up of fatty deposits, cholesterol and other substances build up in the walls of arteries which form plaque), weak capillaries, and varicose veins.

Tomatoes are food for high blood pressure

Tomatoes are high in gamma-amino butyric acid (GABA) which helps lower blood pressure.

Spices. Food for high blood pressure also includes spices such as fennel, oregano, black pepper, basil and tarragon. They all have compounds that help lower blood pressure.

Food to Avoid

Remember that just as there are good food for high blood pressure, there is also bad food for high blood pressure. These include:

  • too much salt
  • too much white, refined sugar
  • food that is fried
  • processed meat 
  •  Our page, Lower Cholesterol Naturally, talks more about processed meats, nuts, etc. Cholesterol also deals with the heart.
  • saturated oils 
  •  Our page on The Benefits of Olive Oil talks more about healthy oils and trans fats.
  • carbonated drinks

Remember to avoid stress when possible or deal with it properly when it occurs, exercise daily, and eat a healthy diet.

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For More Related Ideas on Herbs see these pages:

High Blood Pressure Herbs

What Is High Blood Pressure?

Herbs to Lower Cholesterol

Dealing With Stress Using Herbs

Natural Sleep Remedies

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21 Best Ways to Relax

Benefits of Laughter