Top 30 Proven Superfoods to Naturally Lower High Blood Pressure

01. Spinach

Vegetables that are rich in nitrates, such as spinach, have a powerful effect on lowering blood pressure. A recent study published in the New England Journal of Medicine noted that nitrate supplementation was effective at lowering diastolic levels in the participants. You do not need supplementation though to receive these benefits. Just add crisp, nutrient dense spinach to your diet and to achieve the same results. Spinach is low in calories, versatile and contains balanced portions of anti oxidants and protein, which all work together to boost your body’s ability to lower and maintain a healthy blood pressure.

Getting it in your diet

Spinach is easy to add into your daily diet. It can be added to sandwiches; sautéed vegetables, as a topping for potatoes, a hearty salad base, and if you are in any way offended by the taste, simply add it to a smoothie with sweet fruits to balance the flavor.

02. Kale

Like the above mentioned spinach, kale is extremely high in nutritional content, bite after delicious bite. Kale has the additional benefit of a more diverse and unique nutritional profile that includes ample amounts of magnesium along with other nutrients and antioxidants. Magnesium works with potassium to boost its blood pressure lowering effects. Given the fact that the average western diet is deficient in potassium, the extra magnesium in kale goes a long way in protecting the health of those who eat it. Kale is also a good source for vitamin C, making it a true superfood.

Getting it in your diet

If you are not familiar with it, kale can be a little intimidating at first. After all, isn’t it supposed to be a garnish? Sure, a truly edible and delicious garnish! Depending upon your preferences, kale can be served raw or cooked. Many people like to drizzle kale with a little olive oil and bake it in the oven to create kale chips. It can also be chopped up and added to dips, soups, salads and smoothies for a quick boost of nutrition.

03. Broccoli

As a child, you may have constantly been reminded to eat your broccoli. What you probably didn’t know at the time was that you were also protecting your long term health by eating the “little trees”. Broccoli, and other cruciferous vegetables contain a compound that produces a metabolite by the name of sulforaphane, that has been shown to reduce blood pressure in studies. Broccoli is also a rich source of potassium, magnesium and calcium; a power trio for lowering blood pressure. It doesn’t matter if you eat it cooked or raw, this versatile vegetable will improve your health while improving the quality of your meal.

Getting it in your diet

Broccoli is the perfect vegetable snack, holding up well on its own or a light, healthy dip. It is also perfect when steamed to tender perfection or added into just about any dish you can imagine. Try adding a handful, or more, of broccoli into your next soup, casserole or topping for a potato.

04. Arugula

Arugula has gained popularity in recent years, and who can blame the culinary world for promoting this superfood? It is snappy and peppery, adding just the right texture and flavor to salads and sandwiches. With roots in the cruciferous family, it shares the intense nutritional composition, including the metabolite sulforaphane. In addition, arugula is also rich in vitamins A, C, K, B6 and magnesium, potassium and calcium. It helps to lower blood pressure and improve overall vascular function in the body.

Getting it in your diet

Arugula, once a little more obscure, is not readily available in most amply stocked produce sections. The best way to add arugula into your diet is through adding it to your salads for unsurpassed flavor. It also makes a nice additive as a green for sandwiches and even a lighter, healthier pizza.

05. Beets

Like spinach, beets are also good sources of nitrates. You might be thinking to yourself that your doctor, or the media, has advised you to avoid nitrate rich foods, like hot dogs, lunch meat and bacon, but no one has mentioned beets. This is because there is more than one type of nitrate complex and the ones you have been told to avoid are no comparison to the healthy nitrate complex found in beets. The nitrates in beets can be converted into nitric oxide, a compound that can actually reduce blood pressure in just a matter of hours by widening the blood vessels and thus improving blood flow. The benefits of beets can be obtained through consuming the root or drinking beet juice.

Getting it in your diet

Try adding some beet juice to your next smoothie or soup. When roasted with a little olive oil, beet roots make a nice, mildly sweet addition to almost any meal, including salads and stews.

06. Garlic

Do you like your food with lots of flavor? If so, then garlic is the perfect superfood for you. Throughout the world, cultures use garlic to enhance their traditional dishes. Today, we have such a love affair with garlic, that you can find recipes such as Forty Clove Chicken, or Extreme Garlic Sauce that not only highlight the flavor of garlic, but make it the center of the dish. Garlic has an effect that goes beyond what it does for your taste buds, and your breath. Garlic has been shown to significantly reduce blood pressure levels when consumed regularly over time. The active, blood pressuring reducing compound in garlic is a sulphur called allicin. When the garlic is crushed, this compound is released and works wonders. Just one to two cloves of garlic a day can be as effective in lowering blood pressure as some medications over time.

Getting it in your diet

How do you get garlic into your diet? Add it to everything! Try it raw, in small amounts, sautéed or if the sharpness puts you off, try it roasted to bring out the slightly sweet and nutty undertones.

07. Celery

Some superfoods are the stars of the show, while others are the stagehands, behind the scenes working unnoticed. Celery is like a stagehand of the superfoods. Celery on its own, celery contains phthalides which relax the arterial walls and help promote healthy circulation. However, most people might find it difficult to consume enough celery, approximately three to four stalks, daily to reap the most benefits. If you love celery, then crunch away. However, if that amount makes you apprehensive, think of all of the ways that you can add celery into your diet to help boost the blood pressure lowering potential of other super foods while providing you with a well-balanced nutritional profile with its high fiber, magnesium and potassium content.

Getting it in your diet

Enjoy it raw as a snack with walnuts or in a salad. Or, you can sauté it and add it to any dish, including a blood pressure friendly stir fry.

08. Tomatoes

poisonous berries

If you are looking for a food that will help lower your blood pressure, that you probably already have in your diet, the answer is the tomato. We consume tomatoes in so many ways, like pasta sauce, pizza sauce, tomato paste based sauces, ketchup, and straight from the garden. Tomatoes are good sources of lycopene, which has been shown to be as effective at reducing high blood pressure as some low dose medications. Just twenty-five milligrams of lycopene is enough to produce an effect. How much juicy tomato goodness is that? Chances are you already consume it on some days. Just one half cup of tomato juice or sauce has close to the recommended amount. Switch out your morning beverage for a glass of tomato juice and you have just started your day in the best way possible.

Getting it in your diet

You can eat tomatoes raw, in juices or cooked. However, keep in mind that many premade tomato sauces are also high in sodium and/or sugar, which are two substances that can be counterproductive to your blood pressure lowering efforts. Read labels, or better yet, make a simple sauce or tomato juice from scratch in your own kitchen.

09. Potatoes

Here we are talking about the plain, old fashioned white potato. You might have heard that there really isn’t any nutritional benefit to potatoes, and that the starchy carbohydrates add a negative health effect that outweighs any good. The truth is that for heart and blood pressure health, nothing could be further from the truth. Potassium is key for proper health. When your body is depleted of potassium, you automatically retain extra sodium. What does excess sodium equate to? You got it, high blood pressure. By keeping potassium in the body at higher levels, you will naturally eliminate the excess sodium in your body. This means that high potassium foods, such as the potato, are important for your blood pressure lowering diet.

Getting it in your diet

Keep away from the fry oils and you will be fine. Try a potato, baked, steamed or even mashed as long as you go easy on the butter, or skip it altogether. There are lots of healthy ways to top a baked potato, many of them are included in this list!

10. Sweet Potatoes

While the standard potato is great for lowering blood pressure, the sweet potato is even better. This is because sweet potatoes are nutritionally dense and pack a powerful potassium punch. In addition to this, sweet potatoes have a flavor that is naturally richer, and they are very filling, making them highly satisfying, even to the point that they can stand alone as the star of a meal.

Getting it in your diet

Bake them, mash them, roast them, dare I say even fry them in a heart healthy oil. Season them with savory herbs and spices or spice them up with just a bit of maple or brown sugar. Sweet potatoes can be topped and served as a main course, or served as a side dish.

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