Blood pressure is the force of our blood pushing up against our blood vessels. High blood pressure or otherwise known as hypertension in the medical industry, can be caused by several factors such as a high-fat diet, consuming foods with too much salt, or it can also be caused by genetics.

Despite these differing factors, they all lead to the same thing. The high pressure in your arteries is not something you should ignore, and it could potentially lead to the thickening of the arteries, which would ultimately lead to stroke, cardiac arrest, and death.

Hypertension can be easily solved or even cured by changing your diet, and in this article, we will tackle 5 foods that are great for high blood pressure.

Let's get right into it.


Hypertension can be caused by unhealthy habits such as smoking, alcohol consumption, lack of physical activity, and stress. They can also be caused by genetics, old age, family history, or weight.

It has also been found that as we grow older, we get more prone to hypertension, so we should start as early as possible.

You can start by adding these 5 healthy foods to your diet.


Berries such as strawberries and blueberries are very healthy foods to eat every day. Berries contain what's called anthocyanins, which is an anti-oxidant. Anti-oxidants, according to research, are the most effective mode of treatment to reduce high blood pressure.

And this is also backed up by research which also concluded that flavonoids such as Anthocyanins contribute to the prevention of hypertension. Another also found that consuming at least 200 grams of berries every day improves blood vessel function.


We all have eaten watermelon in shakes or as cut-up fruit in the past, but did you know that they are great at reducing high blood pressure?

Watermelons contain what's called citrulline, which is another kind of anti-oxidant that is very helpful at reducing high blood pressure in our arteries. One study found that watermelon extract was beneficial in reducing the high blood pressure of obese patients in their ankles and brachial arteries.

Another also indicates watermelon extract reduces blood pressure; however, it does not change the sympathovagal balance in patients.


We all know that green leafy vegetables are among the healthiest foods on earth, so it's no surprise why they made our list.

Leafy green vegetables such as cabbages, collard greens, fennel, kale, and many more are packed with nitrates which, according to research, are good at treating hypertension. Another study also backed this up by stating that eating 1-2 servings of leafy green vegetables reduces hypertension among subjects.


Garlic can be found in many dishes; they smell great and taste good, but they also have tons of benefits in treating patients with hypertension.

Garlic contains allicin, and this component, according to research, helps the body produce more nitric oxide, which helps relax the muscles and our arteries. Garlic extract was also very helpful in aiding people with essential hypertension.

And lastly, one study found that consistent consumption of garlic is directly related to better health, improved arterial stiffness, and even gut microbiota.


Bananas are these brightly-colored fruits that are great in smoothies and even as a snack. Bananas are packed with potassium, an essential mineral that contributes to the betterment of our arterial health.

A research study has found that potassium lowers the tension in the arteries, which reduces the high blood pressure felt by patients.

It is recommended to consume at least one banana per day.


Hypertension is genuinely something that most adults will encounter within their lifetime.

Because of our frequent consumption of fatty foods, high salt content snacks, and not exercising regularly, it's no surprise why 13.5% of the total deaths per year are connected to high blood pressure.

So be sure to keep your arterial health in check and always eat the 5 foods listed in this article.


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