10 Best Super Foods to Lower Blood Pressure

Super foods to lower blood pressure may work hand-in-hand with your medication. A hearty meal for a healthy heart. Are you ready to make a change?

Here is a list of foods that help lower your blood pressure.

RELATED: 12 Superfoods To Boost A Healthy Diet

Super Foods To Lower Blood Pressure and Are Easy on the Taste Buds

Click here to jump to the infographic.

Super Foods To Lower Blood Pressure | Grains

1. Oatmeal

We at Mighty Goodness will never stop preaching the health benefits of a fiber-rich diet. And steel oats happen to be one of our favorites.

But of the many sources of fiber, beta-glucan soluble fibers might be the most effective in keeping heart disease and diabetes at bay.

The beta-glucans in your bowl of oatmeal may help you get your blood pressure and cholesterol under control.

Healthy cholesterol levels help keep you safe from heart diseases.

Because oatmeal is a soluble fiber, your body digests this slowly and could help lower your blood sugar levels as well.

Barley and cereals are also natural sources of beta-glucans.

Keep an eye out for “steel cut oats” or “old-fashioned oats” in the grains aisle.

They’re often cheaper, and some brands don’t contain salt, added sugar, and other preservatives.

Check out these heart-loving recipes:

• Banana Bread Overnight Oats
• Avocado and Banana Overnight Oats

2. Quinoa

Potentially more nutritious than oats is quinoa.

It’s an excellent source of iron, fiber, and all essential amino acids.

Moreover, it’s a rich source of magnesium and potassium, both of which may lower your blood pressure.

Quinoa could also be safe for those that have their meals gluten-free.

Endlessly versatile, filling, and nutritious, keep a box of quinoa handy in your pantry.

Check out these heart-healthy recipes:

• Stuffed Quinoa Peppers with Eggs
• Smoky Avocado Quinoa Breakfast Bowl

Super Foods To Lower Blood Pressure | Fruits

3. Bananas

The American Heart Association (AHA) recommends that women consume 2,600mg of potassium a day and 3,400mg for men.

One ripe banana contains 375mg of potassium, 14% of women’s requirement, and 11% for men.

Potassium is widely accepted and heralded as an essential mineral for complete heart health.

It weakens the damaging effects of sodium and relaxes your blood vessels, helping you get your blood pressure under control.

Check out these healthy dessert recipes:

• Avocado Banana Pancake Stacks
• Frozen Avocado Banana Paleta

4. Berries

These sweet superfoods rank as a few of the best foods for overall health.

The flavonoids in berries may lower cardiovascular risk, including high blood pressure and endothelial function.

Flavonoids are substances that have anti-oxidant, anti-inflammatory, anti-mutagenic, and anti-carcinogenic properties.

They’re growing more and more popular, an essential ingredient in medicines, supplements, and makeup.

The antioxidants in berries do more than keep your heart healthy. Also called free radical scavengers, they may protect your body from free radical damage from:

• stress
• smoking
• ozone
• air pollutants
• free radicals and aging

Check out our favorite recipes:

• Avocado Berry Smoothie
• Holiday Mini Beef Meatballs Skewers with Cranberry Barbecue Sauce

Are you convinced of the power of antioxidants? Then chow on the next food below.

5. Apples

Apples are a rich source of protective flavonoids, and in lesser amounts, nitrates.

Nitrates, a type of vasodilator, may help lower high blood pressure by relaxing and expanding your blood vessels.

In fact, some heart medications include nitrates.

They also contain heart-supporting potassium and magnesium.

Apples also contain vitamin C, another source of antioxidants. Note, however, that vitamin C is not proven to be good for heart health.

Studies on the heart-healthy effects of antioxidants, however, are more promising.

RELATED: Meal Plan Ideas for Men Over 40

Super Foods To Lower Blood Pressure | Vegetables

6. Garlic

Garlic may help you control mild hypertension.

Some studies show that compounds in garlic may act as vasodilators, which help improve blood flow. Garlic also contains selenium, a known antioxidant.

However, current research is still inconclusive. At this stage, your doctor may not prescribe you a garlic supplement.

It’s still not clear how it works and how much we need to eat to reap all its benefits.

Nevertheless, garlic is absolutely delicious and can make your dish tasty.

Garlic could have a role in a healthy diet, whether as a heart-protective superfood or as a way to make healthy food more appealing.

7. Green, Leafy Veggies

The ultimate superfoods, leafy greens make the most of every calorie. They are loaded with essential minerals, vitamins, fiber, and antioxidants.

Spinach is a rich source of magnesium, potassium, and nitrates. Together, these minerals weaken the effect of sodium and improve your blood flow.

Other green leafy vegetables include:

• bok choy
• broccoli
• chard
• collards
• kale
• lettuce
• mustard greens
• taro leaves
• turnip greens
• watercress

Check out these heart-boosting recipes:

• Pears with Walnut and Spinach with Citrus Dressing
• Kale Avocado Salad With Roasted Carrots

8. Sweet Potatoes

Sweet potatoes are an excellent source of potassium, magnesium, and fiber.

Best enjoyed unsalted, the potassium in your sweet potatoes could help flush out sodium and relax your blood vessels.

Check out these savory dish recipes you can make for your next family dinner:

• Beef Pot Roast with Cider Gravy and Maple Sweet Potatoes
• Beefy Sweet Potato Mash-Up

9. Tuna

When choosing meats, go with fish or poultry.

Meats contain saturated fats, which could pull up bad cholesterol levels.

Tuna is a popular and savory source of omega-3 fatty acids, magnesium, and potassium.

Omega-3 may help protect you from heart disease. And some studies show (though inconclusive) that it might help lower your blood pressure.

Salmon is another excellent source of omega-3.

10. Pumpkin Seeds

Snacking between meals could be a good way to get you to a heart-healthy weight. And snacking on pumpkin seeds might help lower your blood pressure.

One eight-week animal study showed that rats that ate pumpkin seeds had 27% lower blood pressure versus control.

The beta-carotene and potassium in pumpkin seeds may help improve blood pressure. It’s also an excellent source of magnesium, which could also help control your blood pressure.

Check out these perfect pumpkin recipes:

• Avocado Brussel Sprouts Salad with Pumpkin Seeds
• Potato Pumpkin and Petita Patties

Is There Such Thing as Foods That Instantly Lower Blood Pressure?

No. You may not find super foods to lower blood pressure quickly or immediately. But a healthy, long-term dietary pattern could help.

Some minerals help keep your blood vessels healthy, potentially lowering your blood pressure. These include potassium, magnesium, and nitrates.

Here’s an infographic guide. Don’t forget to download, save, or share this handy infographic for reference: