Natural Foods to Control High Blood Pressure

When you have high blood pressure, it is important to cut down on salt and follow a diet recommended by your physician.

Many nutrient-dense vegetables will not only help lower your blood pressure but also provide a healthful way of eating that will make you feel great! Here are some natural foods to control high blood pressure:


Apples contain antioxidants such as polyphenols that can help reduce oxidative stress which in turn helps combat hypertension.

They also contain pectin which decreases total cholesterol levels, thus helping lower the risk for heart disease.


Arugula contains the mineral potassium which is a key nutrient for lowering blood pressure. Potassium also helps lower insulin resistance.

The antioxidant components in arugula help reduce inflammation which plays a huge role in heart disease and hypertension.

Natural Foods


Asparagus is rich in B vitamins, fiber, and iron. In one study, scientists found that asparagus was able to enhance nitric oxide (NO) production by up to 50%! This conversion helps improve circulation by improving blood flow throughout your body.

Asparagus has also been shown to lower bad LDL cholesterol while increasing good HDL cholesterol as well as combatting the hardening of the arteries and heart disease.

Bell Pepper

Bell peppers contain the carotenoid lutein which has been shown to help protect against inflammation. Lutein is also beneficial for eye health because it helps filter harmful (and aging) UV light.


  • Broccoli contains the antioxidant vitamin C which is a powerful anti-inflammatory compound that can help reverse inflammation's effects on blood pressure.
  • Broccoli also contains a high amount of fiber (which helps lower blood pressure) and sulforaphane which helps boost your immune system as well as prevent cancer.
  • Broccoli, Cauliflower, and Brussels Sprouts – These vegetables are high in fiber (which helps lower blood pressure) and sulforaphane. Sulforaphane is a powerful cancer-fighting compound that also reduces inflammation.


Cabbage contains a phytochemical called glycosylates which is an anti-inflammatory compound that has been shown to have a significant effect on oxidative stress and inflammation.


Carrots contain the antioxidant vitamin A which protects against hypertension by lowering overall cholesterol, triglycerides, and LDL cholesterol. Carrots also contain pectin which helps lower total cholesterol levels.

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