Seven foods to add to your diet to lower blood pressure

By April 1, 2019 Health & Nutrition

HIGH BLOOD pressure can be caused by following a poor diet and eating too much salt. However, blood pressure can be lowered by making changes to your diet and eating the right kinds of food. The following article suggests that adding these seven foods to your diet can ensure healthy blood pressure. Team RetyrSmart

Seven foods to add to your diet to lower blood pressure

High blood pressure is when the pressure of the blood in the body is too high.

This can put extra strain on the blood vessels, which can potentially lead to serious health problems like heart attacks and strokes.

There are many risk factors which can lead to the development of high blood pressure, one of which is following a poor diet and eating too much salt.

Nutritional therapist at Nuffield Health, Mary Cotter, recommends the following seven foods to keep blood pressure healthy.


“Magnesium is needed for muscles to relax after contraction and may help with high blood pressure,” said Cotter.

You can get magnesium from dark green leafy vegetables such as spinach and sprouts, whole grains such as quinoa and brown rice, and nuts and seeds.


According to Cotter, pomegranate has a number of beneficial properties that help it to disrupt plaque formation in the arteries and generally improve cardiovascular health.

The nutritional therapist advises stirring pomegranate seeds into plain natural yoghurt and drinking a small glass of pomegranate juice – with no added sugar – daily.

Antioxidants and vitamin C

Antioxidant and vitamin C-rich fruits and vegetables include carrots, asparagus, broccoli, sprouts, watercress, cabbage, tomatoes, blueberries, kiwi and kale.

Raw garlic

Garlic contains allicin, a natural antibiotic, and is linked to dramatic blood pressure improvements, according to Cotter.

“It needs to be raw and plentiful, so think about adding it to an olive oil and lemon juice salad dressing or stir it in at the end of cooking.”


Beetroot contains nitrates which support the dilation of blood vessels, which in turn reduces blood pressure.

Cotter recommends juicing beetroot with carrot, apple and ginger, roasting it or grating it into a salad.

Oily Fish

Oily fish such as trout, wild salmon, sardines and mackerel contain anti-inflammatory essential fats, also known as good cholesterol. Cotter advises eating it two to three times per week.


Plain, unsweetened/unsalted porridge sprinkled with ground flaxseeds, raw nuts, and carrot and celery sticks are good sources of fibre.

Celery in particular helps blood vessels expand, while vegetables in general are packed with fibre.

Cotter recommends switching all carbohydrates to whole grains such as brown rice, whole wheat pasta and quinoa, while adding pulses to soups and stews………………