Foods That Lower High Blood Pressure

A healthy diet is not only good for your everyday health, eating the right foods can also help lower high blood pressure reducing stroke, heart and kidney disease risk.


Silent Killer

High blood pressure also called hypertension is known as the silent killer.  It produces no symptoms and can go unnoticed and untreated for years.

Over time high blood pressure can cause clogged arteries, damage to vital organs in the body and increased risk to stroke, heart and kidney disease.

Be proactive in reducing high blood pressure by getting your blood pressure checked regularly and maintaining an active healthy lifestyle.

Understanding Blood Pressure Numbers

Blood pressure is recorded as two numbers written as a ratio: 119/75 mm Hg and read as 119 over 75 millimeters of mercury.

Top number called systolic – is the higher of the two numbers. It measures the pressure in the arteries when the heart beats when the heart muscle contracts.

Bottom number called diastolic – is the lower of the two numbers. It measures the pressure in the arteries between heartbeats when the heart muscle is resting between beats and refilling with blood.

Blood pressure categories:

Below 120 / below 80 = normal

120-139 / 80-89 = prehypertension

140-159 / 90-99 = hypertension, stage 1

160 or higher / 100 or higher = hypertension, stage 2

When your blood pressure number is outside the normal range, discuss with your healthcare provider about adopting a healthier lifestyle.

FACT: One in three, 33.5% adults in the United States has high blood pressure.

Foods to Lower High Blood Pressure

The easiest way to lower high blood pressure is to both consume foods high in potassium and reduce salt and sodium intake. Potassium is a mineral that protects blood vessels from oxidative damage and keeps vessel walls from thickening. Consume the recommended daily amount of 4,700 mg potassium from food sources rather than supplement

Try these delicious potassium rich foods:

  1. Leafy greens sources high in potassium are kale, spinach, romaine and arugula.
  2. Tomato paste contains a higher amount of potassium at 664 mg for 1/4 cup than fresh tomatoes.Time for spaghetti sauce!
  3. Beets can be used for juicing, roasted, add to stir-fry’s, salads and soups.
  4. Sweet potatoes are high in both potassium and magnesium minerals. One sweet potato contains 694 mg of potassium!
  5. Berries contain rich natural flavonoids which aid in lowering blood pressure. Try adding blueberries, raspberries and strawberries to your salads, oatmeal and protein smoothies.

TIP: Slash your stroke risk by 21% and lower your risk for heart disease by both boosting your potassium intake and reducing your salt and sodium.

Here’s “Your Free Guide to Lowering Blood Pressure” from the National Heart, Lung, and Blood Institute.

Stay in Touch!

My blog writings focus on actionable information about anti-aging, physical activity, eating healthy, healing your body naturally from the inside out and learning how to live young every day! Take a moment to subscribe to my blog for actionable information. Come on over to my Facebook page and “like” Lou Ann Donovan Live Young Now for more healthy living young tips!

Learn more about me on Pinterest. I love to pin about places I have been, where I want to go, cats, and of course all sorts of great nutrition information including recipes.

I look forward to getting to know you and learning how I can provide a roadmap to bridge the gap from where you are now to your ideal life!

Cheers to a Healthy 2014!

Lou Ann Donovan




Photo credit:


Live Young With Me! Lou Ann Donovan (141 Posts)

I’m a Midwest gal who began on a journey to live a healthier life way back when I was in college. Now just like all of you, the twists and turns of my life have led me to where I am today. Passionate about healthy living, community and social media, I invite you to Live Young with me!

Susan Cooper
Susan Cooper

The good news I am in the normal range most all the time.  I rarely go outside of that.  The other good news is I love all the food that you listed.  The bad news is I need to lose about 25 pounds to be at my best health... Sigh!

Lou Ann Donovan
Lou Ann Donovan moderator

@Susan Cooper  that is good news Susan! Mine has been elevated a bit lately due to too much going on! I've been trying to eat cleaner the last year with the foods I listed. Hopefully with spring around the corner you can get outside for exercise and shop the Farmer's market for fresh whole foods!