One of the core techniques in lowering your blood pressure reading is diet program modification. In this article, you will discover some of the foods that lower blood pressure . By knowing these particular food items, you can rest assured that you can manage your blood pressure adequately. If you want to boost the effects of these food items, you should couple your diet with exercise as well.


Banana is considered as one of the foods that lower blood pressure because of its abundant potassium content (450 milligrams per serving). Aside from that, this is rich in fiber that can help you manage your weight better, thus normalizing your blood pressure reading further.


Spinach is a leafy vegetable known for its low calorie content. This is also abundant in other nutrients such as magnesium, folate, potassium, and fiber. These nutrients are instrumental in maintaining and lowering your blood pressure readings. You may incorporate this to your dishes and your sandwiches.


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Contrary to popular belief, avocado can do wonders in lowering your blood pressure level. Because this contains around 975 milligrams of potassium, you can rest assured that this wonder fruit will immediately set to work as soon as you consume those avocado slices. Aside from this, avocados are famous for their abundance in the following nutrients: monounsaturated fat, phytonutrients, minerals, and vitamins.

White Potates

Potates are a great source of minerals, especially magnesium and potassium. Both Magnesium and Potassium are vital for heart health. One of the main tasks of potassium is to control sodium levels. Increased levels of sodium result in raised blood pressure. Therefore, potassium is indirectly responsible for healthy blood pressure.  On the other hand, magnesium is an important mineral required for proper functioning of muscles and nerves. Apart from that, it widens blood vessels, thus improving blood flow.

Greek Yogurt

Greek yogurt is one of the famous food items that can significantly decrease blood pressure levels because it is rich in calcium. program studies have shown that adults who have increased calcium intake can significantly reduce their risks of developing hypertension. An average calcium intake of 1000 to 1500 milligrams in a day can help make a huge difference for most of the adults who have the condition.

Almond Milk

Almond milk can supply you with vitamin D and calcium . These are nutrients that can help reduce your blood pressure by around three to ten percent. On a larger scale, this can help you prevent having cardiovascular disorders by at least 15 percent.

Dark Chocolate

Dark chocolate contains polyphenols that can help protect you against the ill effects of blood vessel and heart problems. This chocolate variety is abundant in flavonoids. If you want to get as much benefits from this food item as possible, you should go for a chocolate containing at least 70% of Cocoa. is my top choice.

Sunflower Seeds

If you are looking for a simple but somehow filling snack, you may try out unsalted sunflower seeds for your next stint. These are considered as nice sources of magnesium. Around ¼ cup of sunflower seeds is enough for a light and healthy snack. It should be unsalted because you have to cut down on sodium intake. Sodium is notorious for increasing your blood pressure levels.

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