In this day and age, the foundation of our overall health and well-being rest on the very food that we consume on a daily basis. When it comes to hypertension, our nutritional intake plays a key role in our hypertension levels. With that said, we are here to look at foods that reduce hypertension.

Let’s start by looking at what is hypertension?

Hypertension can be defined as exceptionally high levels of force that the blood exerts on the blood vessels of the body. This is also referred to as high blood pressure. High blood pressure can lead to chronic illnesses such as heart disease, stroke and heart attack, just to list a few. The good thing about it is that all of these chronic illnesses can be avoided just by eating healthy. I will be highlighting five foods that can reduce hypertension and improve your health.

Top Five (5) Foods.

There are a lot of foods that can help to reduce hypertension, however, I will be focusing on what I would consider to be the top five (5) foods to help to lower your blood pressure. These five foods are:

1. Apple

2. Garlic

3. Fish

4. Dark Chocolate

5. Yogurt

You can try one of these or you can try a combination of all of them. Either way, consuming these foods is great for your health and well-being. The consumption of these food items each in themselves have their own benefits. The most significant benefit of them all, is the reduction of hypertension.

Benefits of eating these foods

As mentioned before, there are a lot of benefits that can be had from eating the above mentioned foods, and the above mention foods can help to reduce hypertension. Let’s take a moment to go through each of them and highlight their individual benefits.

Apple: There is a traditional saying that goes, “an apple a day, keeps the doctor away.” This saying is not just talk asapple there is more to this statement than what meets the eye. Apples are full of soluble fibers. These fibers demonstrably reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some forms of cancer. They are good for the insulin content by slowly releasing sugars into the bloodstream and cleaning and detoxifying them. This helps to eliminate heavy metals such as lead and mercury. Apples are also a source of Kali that can promote the health of the heart.

Garlic: This food type is most commonly known as a spice and is used to add flavor to a variety of dishes when Garliccooking. That however, is just the beginning of the benefits of this food. Garlic is also considered to be a natural medicine. I its raw form it is found to contain volatile oil, enzymes, vitamins A, B and C, flavonoids, minerals and trace elements such as calcium, iron, magnesium, iodine and zinc. The volatile oil that causes the recognizable smell of garlic contains allicin. Allicin’s main characteristic is that it has a killing and antibiotic effect on pathogenic organisms. The only drawback of garlic is the powerful smell that lingers after eating it. This can be controlled with parsley, mint, spinach, aniseed, lemon and lime juice that help reduce the smell. It is very good for reducing hypertension.

Fish: There are a variety of fish that one can consume to help with the reduction of hypertension. These types of fishsalmon include mackerel, tuna, salmon, sardines and herring and other fatty fish. These fish contain a high concentration of omega-3 fatty acids. Omega-3 helps you increase serotonin levels and at the same time suppresses the production of stress enhancers such as cortisol and adrenaline. This combination also helps to lower high blood pressure. In the preparation of this food, the addition of garlic can significantly boost the ability of this food in the reduction of hypertension.

Dark Chocolate: Despite the conception that eating chocolate is bad for your health, and that it makes you fat, Dark Chocolatethere are positive benefits to eating chocolate. Chocolate has its healthy attributes, even more, chocolate food can reduce a lot of ailments. Not all chocolate offers these benefits though, the chocolate we are referring to is dark chocolate. Research has shown that dark chocolate is healthy for consumption. When we talk about dark chocolate we are talking about chocolate in its purest form, preferable with more cocoa (from 70 percent) in the chocolate. By eating chocolate, the harmful cholesterol in the blood is reduced. Chocolate thus reduces the tendency of the blood to form clots. Chocolate relaxes the blood vessels. If you eat two pieces of chocolate, it lowers your blood pressure and reduces the high blood pressure. Many nutrition experts recognize the positive effect of dark chocolate with a high cocoa content on heart and blood vessels. All kinds of independent researchers have shown the favorable results of dark chocolate. This almost pure chocolate should only be eaten in moderation though.

Yogurt: Yogurt is essential for a healthy diet. It has a positive effect on people who are susceptible to Yogurthigh blood pressure in the long term, according to the results from the study. In addition, yogurt contains a lot of calcium, proteins, vitamins and improves the intestinal flora. Yogurt contains several nutrients including energy, protein, fat, carbohydrates, calcium, phosphorus, sodium, potassium and has a fairly complete vitamin content, namely vitamin A, B complex, B1 (thiamin), B2 (riboflavin), B6 (pyridoxine), B12 (cyanocobalamin), vitamin C, vitamin D, vitamin E, folic acid, nicotinic acid, pantothenic acid, biotin and choline

Eat in Moderation

All the above mentioned foods have the power to reduce hypertension when eaten. However, too much of one thing will never be good for you. I say this to say that in eating these foods, whether it be a combination of them or just one of them, it is recommended for you to not eat a lot of these foods and give up your previous diet. These foods should be eaten in moderation, and doing so will keep you health and not bring on other complications.

Continue to fight the fight against Hypertension

Hypertension is a serious illness that plagues a high percentage of our population. The foods listed above are just a few of the many foods that can be consumed that will help to reduce hypertension. Also, apart from foods, there are other ways to fight hypertension. To do so effectively though requires you to arm yourself with knowledge. Read more and put what you read into action and you will be able to overcome your battle with hypertension.

Please feel free to leave a comment, feedback or suggestion on this article and Let’s share thoughts, experiences and opinions on this topic so we can help those who are affected by this issue.





  1. Hi how are you, I got Hypertension when I got pregnant and I barely can eat anything also because of nausea, it was awful but the foods you list it above are pretty easy to get on our daily diet.
    I wish you’re planning of doing a post about hypertension in pregnancy that’ll be very interesting and I have a few friends that will appreciate it too 🙂

    • Hello Pao. I really appreciate your comment and your thoughts. The topic of hypertension in pregnancy was actually on my list to create an article. I will be sure to make it my next topic for your information.

  2. Hi Derval……..Really enjoyed reading about the foods that aids in hypertension, especially garlic…healing the body naturally is right up my ally, as you already know! Very informative information….I’ll be back. Thanks, Terry

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