Foods That Help Lower Blood Pressure

Posted 03/23/2012 | By HealthCorps

Most people know that limiting sodium or salt usage and eating foods lower in sodium can help to lower the risk of developing hypertension (high blood pressure). Keeping excess weight off is another habit that will help reduce your risk of elevated blood pressure. You can also “eat” to keep blood pressure down, meaning that there are foods you can include in your diet that help to support a healthy blood pressure.


Calcium-rich foods – Almonds, fat free dairy, dark greens, herring, sardines with bones, fortified soy milk or almond milk.

Potassium-rich foods – Acorn squash, yellowfin tuna, bananas, orange juice, Swiss chard, dried apricot, beans, baked potatoes with skin, cantaloupe, V8 Juice (choose low sodium).

Soy protein – Edamame, soy milk, tofu and calcium-fortified tofu, unprocessed soy nuts (unsalted).

Magnesium-rich foods – Brown rice, sesame seeds, pumpkin seeds, high fiber cereals, Brazil nuts, cashews, dark chocolate, lentils, whole grain breads, spinach, flaxseed

Omega-3 fatty acid-rich foods – Fatty fishes like salmon, tuna, halibut, mackerel (not King Mackerel because of mercury levels), soybeans, flaxseed, chia seeds.

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