The term High Blood Pressure or high BP refers to the condition in which a person's body is forcing too much blood against their artery walls. Over the course of time, if hypertension is left untreated, it can lead to kidney disease, stroke, and heart failure. There are a number of ways to control high BP, either through medication or lifestyle changes. Here are certain foods that are proven to lower blood pressure:


Eating garlic is known to reduce blood pressure, as well as protect your body against cardiovascular diseases. Garlic's composition and its compounds mix with a person's red blood cells, making their blood vessels relax, hence, blood pressure decreases naturally.

Garlic can be added to dips and sauces, but also to fresh salads.


Ginger, a vegetable widely used in oriental cooking can also help decrease BP. Consuming the right amount of this vegetable results in lower cholesterol levels, and it also prevents blood clots from forming in your vessels and arteries. You can always make some soothing ginger tea to enjoy the benefits of this natural medicine.

Dark chocolate

According to a study by the German Institute of Human Nutrition, people who consumed 7.5 grams of dark chocolate in a single day had lower BP, and were also 39% less likely to experience a stroke or heart attack.


Beetroot is rich in nitric oxide, which helps to open blood vessels and also lowers blood pressure.

There are plenty of ways in which you can consume beetroot -- add it to your fresh salads, eat them whole, or juice them.


Seeds that are unsalted are usually known to be high in potassium, magnesium and several other minerals -- all of these nutrients are known to lower blood pressure. Sunflower, pumpkin, squash, or flax seeds can be eaten as a snack or sprinkled onto salads/morning oatmeal.

Olive oil

Olive oil is a healthy form of fat that contains polyphenols -- compounds that are known to fight inflammation and can lower blood pressure. You can use olive oil as an alternative to regular canola oil or butter in your cooking or baking. Olive oil is an essential ingredient in almost all fresh salad dressing, making it easier to consume.

Cold-water fish

These fish have high levels of omega-3 fats, which are known for their cardiovascular benefits. Omega-3 is known to reduce BP, and also lowers the risk of heart attack and stroke. Fish is also healthier than red meat.