High Blood Pressure is the stealthy, sometimes invisible killer of millions of people in the United States and around the world. Normalizing blood pressure is one of the most important things—you can do to improve your health and increase your life span. Fortunately, there are a number of foods that help lower blood pressure naturally. It is highly recommended that you consult your doctor before using any of these foods.


Spinach has loads of nutrients; it helps lower the risks of blood pressure and cancer. Dark and leafy spinach is important for bone health and provides iron, proteins, minerals, and vitamins.

It can help regulate the amount of potassium in the body. A low potassium intake may be just as big of a risk factor for developing high blood pressure as a high sodium intake. According to the United States Department Of Agriculture, consuming too much potassium can be harmful to those whose kidneys are not fully functional.


Research by Oklahoma State University revealed in June that eating mangoes could improve B.P., as well as gut health and blood sugar control. Raspberries, strawberries, and blueberries are not the only super fruits that people with high blood pressure should reach for. Mangoes pack plenty of nutrients that not only help prevent hypertension, but can protect the body against degenerative diseases, cancer, and cardiovascular problems.

Mangoes are a rich source of vitamin A, selenium, and antioxidants.

Beans and Lentils

Your sodium-potassium ratio can influence your B.P. As most of the foods you eat contain either sodium or potassium, your food choices are critical to controlling your intake of these minerals. The U.S. Department of Agriculture says that beans and lentils help maintain blood pressure, diabetes, and other similar diseases.

However, it is important that you use beans and lentils only when your doctor suggests.

Skimmed milk

Drinking a glass of skimmed milk a day can cut blood pressure by up to a third, the American Journal of Clinical Nutrition suggests. Calcium, potassium, and magnesium are the three main nutrients that help lower and maintain blood pressure.

Various cheeses, chocolates, and dairy products are high in saturated fats. It is important that you limit their use to prevent blood pressure and diabetes.


The most common varieties of raisins are Malaga and Muscat. This fruit needs plenty of sunshine and water to grow well and is largely cultivated in Australia, Greece, Iran, Chile, and Turkey. According to the Centers for Disease Control and Prevention, raisins helped maintain pressured in 28% of Americans back in 2015. If you want to reduce B.P. and don’t have weight issues, you may enjoy organic raisins two times a day.