High blood pressure has been created in your arterial walls and over time, this high blood pressure can damage the circulatory and pulmonary system, leading to heart disease, kidney disease, stroke, and other problems. What to eat to lower high blood pressure?

What is high blood pressure?

Hypertension is sometimes called a silent killer because it has no symptoms and can be risky. A good diet can be done to lower your blood pressure


Consumption of potassium

The amount of potassium helps your kidneys get rid of more sodium in the urine and this, in turn, can reduce your blood pressure. Leafy vegetables with high potassium include:

– Lettuce

– SpongeBob

– Sugar beet

Canned vegetables often contain sodium, but frozen vegetables contain a lot of nutrients, like fresh vegetables, and it’s easier to store them. You can also take these vegetables as a mixture of healthy and sweet vegetable juice, along with banana and wheat germ. Consumption of potassium-rich foods is better than supplementation. You can use bananas, cereals, or oatmeal to add potassium sources. You can also take any of these foods with breakfast and a boiled egg.

Taking berries

Taking berries

Berries, especially blueberries, are rich in natural flavonoids. Studies have shown that taking these compounds may reduce high blood pressure. Add the blueberries, raspberries and strawberries to your diet. You can take these ingredients with cereals in the morning or use frozen berries as desserts.

Beetroot contains high nitric oxide, which can help to open blood vessels and reduce blood pressure. Researchers also found that nitrate in tomato juice also reduced blood pressure. You can use beer juice or cook it completely in the food, because the beet is more delicious when added to food and cooking.

Eat milk and yogurt

Eat milk and yogurt

Creamy milk is an excellent source of calcium and is low in fat. Milk is one of the important elements of diet to lower blood pressure. You can also replace yogurt if you do not drink milk. According to the Cardiology Association, women who take high levels of yogurt per week, up to 20 percent see a decrease in the risk of developing leukemia and hypertension. Try to add a little peanut and fruit to ours to benefit from more health benefits for the healthy heart.

When using yogurt, make sure you have low fat and sugar levels, because the higher the sugar is in each meal, the better. A high-fat, low-fat, and low-sodium diet is good for lowering your blood pressure. Also, breakfast cereal is a great way to lower high blood pressure.

Salmon and Omega 3 consumption

Salmon and Omega 3 consumption

Fish is a good source of good protein (lean). Fish like mackerels and trout have omega-3 fatty acids that can lower high blood pressure, inflammation and triglyceride. In addition, fish and trout sources contain vitamin D. It should be said that food rarely contains vitamin D, and this vitamin like hormones has properties that can dramatically reduce blood pressure.

One of the benefits of making and consuming fish is that it’s very sweet to taste. So you can tasting salmon with herbs, lemon and olive oil, and in addition to having an effect on high blood pressure, enjoy the pleasure of a delicious meal.


There are many non-aromatic seeds that contain potassium, magnesium and other minerals and reduce blood pressure. Using ¼ cups of sunflower oil, pumpkin or egg as a meal can be very beneficial for high blood pressure.

Garlic and herbs

Garlic and herbs

Studies have shown that garlic can lower high blood pressure by increasing nitric oxide in the body. Nitric oxide helps reduce high blood pressure by increasing or decreasing arterial pressure. The use of herbs and spices for a daily diet can help reduce salt intake. Examples of these herbs and spices include basil, cinnamon, thyme, rosemary, and so on.

Dark Chocolate

Dark Chocolate

Studies show that eating bitter chocolate is associated with a reduction in the risk of cardiovascular disease (CVD). The study suggests that taking 100 grams of bitter chocolate per day may significantly reduce the risk of cardiovascular disease. Dark and bitter chocolate contains over 60% cacao and a lower sugar content. You can add bitter chocolate to yogurt or mix it with fruits like strawberries, blueberries or raspberries and eat it as a healthy dessert.

Dr. Fariba hendesi, cardiologist and blood pressure specialist in Tehran. Member of the American Heart Association, Founder of the First Specialized Blood Clinic, Member of the National Committee for Stroke, Member of the Heart Association and Heart Surgeons of Iran

Best cardiologist of Iran

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