13 foods that lower blood pressure and help control it

“I’m going to take your blood pressure” or “you have high blood pressure”, are phrases that may have been said to us directly or perhaps to a family member. And we know that something has to do with the heart and how it works, but what exactly is it and why does it sometimes “rise”? And most importantly, how to control it in addition to medication? In this article we present some foods that reduce blood pressure or blood pressure and that you should include in your diet, whether you are prone or already suffer from hypertension, or if you simply want to stay healthy and avoid scares.

What exactly is “high blood pressure”?

From the Spanish Heart Foundation they explain that blood pressure or pressure occurs when the heart exerts pressure on the arteries so that they lead blood to the different organs of the body. When pressure levels rise continuously, then we are dealing with hypertension. However, blood pressure not only affects the heart, it also interacts with other organs. In the brain it can cause stroke; in the kidneys, renal failure. It can also cause pain when walking or changes in vision.

It is very important to take care of yourself and follow the doctor’s recommendations if you are prone to the disease or have already received a diagnosis. But, in the best of cases, it can also be prevented through exercise and eating foods that lower blood pressure. This diet should be low in sodium (that is why people with heart problems are asked to eliminate or reduce salt intake) and rich in magnesium, potassium and fiber.

Controlar o reducir la presión arterial con una buena alimentación

Foods that lower blood pressure or blood pressure

Vegetables and greens

In this group we must opt for green leafy vegetables: lettuce, cabbage, kale, spinach or chard , among others. These foods are rich in nitrates and help regulate blood pressure if we consume a portion of any of them in our daily diet. It is not advisable to consume them canned, as they usually contain added salts for their preservation. They can also be purchased frozen, but if they are fresh, the better.

Among vegetables, our best allies are: broccoli, cauliflower, tomato, carrot and avocado (the latter very rich in “good” fats). According to Harvard University, you should eat 4 servings of green leafy vegetables, 3 of broccoli and cauliflower and 15 of vegetables a week. As an extra tip, it is best to take advantage of the broth released during cooking, as it has large amounts of vitamins and minerals.


Fruits are essential in any balanced diet, like vegetables. They are rich in fiber and vitamins, in addition to providing sugars that the body needs. The sugars in fruits are good; Eating an apple is not the same as eating an apple pie, where sugars increase and are already processed. To control blood pressure, it is important to consume specific fruits.

The banana tops the list, due to the dose of potassium it contributes to the body. Whether you consume it on its own, in cereal, or in a smoothie, the benefit it has on your heart is considerable. On the other hand, blueberries are the big stars in helping to regulate blood pressure. Blueberries are rich in antioxidants and anthocyanins (which gives them their color). Along with blueberries you can include strawberries, as they belong to the same family and have a similar composition. If you add these three fruits to your breakfast of the day, you will already be helping to control your blood pressure!


Fish is rich in healthy fats, protein, and Omega-3s. This last ingredient helps control or significantly lower blood pressure and triglycerides. Within this group we especially recommend salmon, in any of its presentations. You can consume it for breakfast on toast with avocado or, prepare it in the oven and have a delicious dinner.

Aguacate y salmón, aliados para controlar la presión arterial


Oatmeal. If you haven’t included it in your diet yet, what are you waiting for? It is a food rich in fiber, it is low in fat and sodium (“enemy” of blood pressure) . Best of all, you can prepare oats in different ways. In the much loved porridge of the English (the porridge of a lifetime), in a smoothie or as a cereal accompanied by your favorite fruits and a pinch of cinnamon.

Dairy products

Dairy products are essential in our diet to reduce blood pressure. Specifically, it is advisable to opt for skimmed milk, a low-fat drink. In the supermarket you can also find the skimmed option enriched with calcium, which will be of double help to take care of your health.

As a derivative of milk, you can opt for yogurt (also skimmed) and always watching the amount of added sugars. If you feel that the yogurt of your choice does not taste like anything, try adding strawberries, blueberries or oatmeal and you will be right.


Surprise! Chocolate is not the enemy of cardiovascular health , but not just any chocolate; it is necessary to consume dark chocolate, the purer the better. If you are not used to the bitter aftertaste that this food leaves on the palate, we recommend you start with one at 75% cocoa and work your way up. According to a study, eating dark chocolate reduces the risk of heart disease.


Lentils are a traditional dish of Spanish gastronomy, but the ideal thing would be to remove, sadly, all those accessories that make them fat (such as chorizo, bacon or blood sausage) and eat them only with vegetables. For heart care, legumes are ideal as they are a source of protein and fiber. But it is not essential to reduce ourselves to lentils, you can also consume chickpeas or beans.


Olive oil

Olive oil is another essential in the Spanish diet and is not missing in any stew or to dress salads. Rich in polyphenols, olive oil is effective against inflammation and consequently improves blood pressure.


Within the foods that reduce blood pressure or tension are nuts. The most important of them, when it comes to taking care of our hearts, is the pistachio . Consuming this dried fruit helps reduce tension due to its composition, since it releases pressure in the blood vessels.


This superfood can be found in the supermarket in a bag that already contains five types of seeds: pumpkin, sunflower, sesame, poppy and brown flax . The seeds are rich in Omega-3 fatty acids, a source of phosphorus and magnesium. In addition, they contain vitamin E that contributes to the protection of cells against oxidative damage and, of course, our heart. We invite you to dress your salads with them.


Who doesn’t like a little cinnamon sprinkled over oatmeal, accompanied by banana and strawberries? Cinnamon may help lower blood pressure in the short term. In addition, it helps lower triglycerides and bad cholesterol. As if that were not enough, the aroma of cinnamon helps us to relax when we are stressed and stress is one of the triggers of the increase in blood pressure.


Garlic is very present in our kitchen, either in “cloves” (the best option) or in powder, it almost never fails in our recipes. It has a great impact on the heart as it increases the amount of nitric oxide in the body . And what is nitric oxide? The one in charge of dilating the blood vessels because, by “extending” them, the blood pressure is reduced.

Green Tea

The first thing the doctor recommends to a patient with hypertension, in addition to giving up salt, is to give up, almost completely, coffee . Are you addicted to caffeine or the taste of a cup of latte and the sugar that comes with it? If your addiction is to caffeine, then we invite you to switch to green tea . An infusion a day, for a certain time, can not only help us with blood pressure, but also prevent strokes.