Published Date January 04, 2023

5 Foods that help reduce Hypertension

By Hetvi Shah

3 min read

Last update date: April 04, 2023

Berries, bananas, nuts, etc. are foods that help reduce hypertension.
Bananas and Hypertension

Last few years, especially after covid, many of us have seen a solid rise in the pace of our lives. We’ve also experienced increased stress to cope with it. Increased stress for a consistently long period can lead to chronic diseases such as diabetes and heart disease among others.

It is often said, food is the only medicine our body needs. But, we all take it for granted. We eat food to feel better and satisfy our taste buds. While we should eat food primarily to keep us healthy and alive.

This article highlights 5 foods that should be included in our diet to maintain blood pressure.

Foods to keep hypertension at bay

Many people will advise you on what measures to take to lower elevated blood pressure. Going for a walk or exercising could be a few among others. 

Food plays a major role in lowering blood pressure as well. Here are 5 foods that help lower blood pressure.

  1. Banana
    High salt intake causes blood pressure to rise. The primary factor causing heart disease and stroke is high blood pressure. A great source of potassium is bananas. Through urine, potassium aids in the body's removal of sodium.
    Additionally, it assists in lowering blood vessel tension which lowers blood pressure. If you don't have any renal diseases, it wouldn’t harm you to have 2 bananas a day.[1][2]
  2. Leafy green vegetables
    High salt consumption can absorb more water from the digestive system. Green leafy vegetables are also a good source of potassium. Which makes them ideal to be consumed in a meal to lower blood pressure.[3]
  3. Nuts
    Nuts are a good source of fibre, protein, potassium, and magnesium. These nutrients are known to lower blood pressure significantly. Pistachios, among other nuts, affect strongly and lower both the upper and lower blood pressure readings. About 1 to 2 cups of nuts per week could be beneficial.[4]
  4. Berries
    Berries like strawberries, blueberries, and blackberries contain compounds called anthocyanins (purple/red colour pigments). These compounds help make the arteries wider and more flexible. This, over a while, can help in reducing blood pressure. 2 to 3 cups of berries every day can be beneficial. [5]
  5. Fatty fish
    Oily fishes like Mackerel, Sardine, Salmon, and Mussels are rich in Omega-3 fatty acids. Omega-3 fatty acid lowers the levels of bad fat in the blood which lessens the possibility of hypertension.[6][7]


While most people follow a DASH diet to maintain their blood pressure levels, including nutrients like omega-3 and potassium could also be beneficial. Eating a banana for breakfast and some nuts and berries to munch on as a snack could be one of the ways that help reduce blood pressure.


Keep reading

  • Read More
  • Choose Healthy With Us.

    Know the real truth about your food. Stay informed and healthy, for free.

    Ariso A Logo

    Download the App Now

    Certified nutritionists trust our food recommendations. Safe to say, so can you :)

    Download Now
    Google Play Store ImageApp Store Image

    Still have doubts?

    Don’t worry we got you!

    Contact Us