Do you suffer from high blood pressure? If so, you’re not alone. According to the CDC, 29% of adults have high blood pressure. Your doctor likely has recommended changes you can make to address high blood pressure, such as limiting alcohol consumption, not smoking, eating a healthy diet and being physically active. Additionally, selecting the right foods can help lower your blood pressure.

You have probably heard that cutting salt from your diet is a good first step in lowering blood pressure. Fortunately, some tasty foods also have properties that can help reduce your blood pressure. Here are 10 of our favorites:


Research has linked flaxseed to lower systolic and diastolic blood pressure. Study participants showed improvement even when they also took pressure-lowering medication. Fiber and healthy fats may play a role in the ability of flaxseed to lower blood pressure.


A cup of blueberries every day is delicious and might help lower your blood pressure. A 2015 study found that women who consumed blueberry powder every day for two months showed a significant drop in systolic pressure.

Fatty Fish

Fatty fish like salmon, eaten three times a week, has been linked to the reduction of diastolic blood pressure. Research also has linked omega-3 fatty acids, found in fatty varieties of fish, to blood pressure reductions. Leaner fish like cod has shown no effect.


Bananas are delicious, portable and rich in potassium — which can help lower blood pressure. Experts say blood pressure meds can increase the need for potassium, and a deficiency can negatively affect heart rate.

Olive Oil

Research has linked olive oil with lower diastolic and systolic blood pressure, especially in women whose blood pressure was high. To keep your oil fresh, buy it in dark-colored bottles, and store it in a cool spot and out of sunlight.

Whole Grain Products

Along with reducing cholesterol, whole grains also have a positive effect on blood pressure, research has found. Consider starting your day with high-fiber, whole grain cereal like bran flakes or shredded wheat.


Experts say the nitrates in beets can help lower blood pressure. Naturally sweet beets make a versatile ingredient for all sorts of dishes, from salads to pastas. This deeply-hued vegetable can even add moisture to your chocolate cake.


One study found a link between drinking a cup or more of pomegranate juice daily for a month and lower blood pressure. Scientists haven’t established what constituent of the juice might cause the drop, but they suspect it’s the healthy polyphenols or potassium.

Dairy Products

Consuming low-fat dairy products has been linked to a reduction in hypertension. The connection was strongest with milk and low-fat yogurt but, sadly, the benefit didn’t extend to cheese.


Chocolate lovers, rejoice! Research has shown that dark chocolate and cocoa may help ease blood flow by widening blood vessels, thus lowering blood pressure. The polyphenols in cocoa play a role in the formation of nitric oxide, which aids the process of reducing hypertension.

Discover Meadowstone Place

To maintain healthy blood pressure, eat a varied diet that includes these pressure-lowering foods, and see your doctor regularly. At Meadowstone Place, we’re committed to the health and wellness of residents, and provide the resources they need to live a vibrant, meaningful retirement. Our independent living community is located in beautiful Dallas, Texas, and is close to many area attractions for you to enjoy. To find out more about our active retirement lifestyle or to schedule a tour, please contact us today.

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