7 powerful foods to lower blood pressure

“Did you know that changing a little bit your eating habits, it is possible to bring down the blood pressure naturally? Recent reports have shown that diets rich in potassium, magnesium and calcium can help reduce and control high blood pressure no saturated fat, sugar and salt.

Here’s a list of eight types of food recommended to lower blood pressure.


Spinach is rich in magnesium and help prevent cardiovascular disease. They also contain folate, which prevents the increase in homocysteine, which in excess can increase the risk of coronary heart disease and stroke. Cook them as little time as possible or better yet eat them raw in salads.

Sunflower seeds

Sunflower seeds are rich in potassium, magnesium and phytosterols which can help reduce cholesterol levels (an abnormally large cholesterol can narrow the arteries and blood vessels which helps of course to raise blood pressure).


Bananas are rich in potassium and is high in fiber. Try to eat at least 2 bananas a day.

Some fish

All fats or oils are not always unhealthy,sometimes it is far from it! Unsaturated oils can help reduce the level of ‘bad’ cholesterol and provide the body with essential fatty acids it requires. Fish containing omega-3 fatty acids prevent the risk of cardiovascular disease.
Trout, salmon, mackerel and sardines are rich in fish omega-3. It is best to cook on the grill or steam. Do not add salt in cooking. It is best to eat fresh fish but if you anyways want to eat salt try just a little bit!

There are also dietary supplements salmon oil rich in unsaturated fatty acids Omega 3 (EPA and DHA).


Garlic acts against atherosclerosis and hypertension. Eat at least four cloves of garlic per day.


Tomatoes are rich in calcium and potassium and contain vitamin A, C and E. Tomatoes also contain lycopene which is a powerful antioxidant that is known to prevent cardiovascular disease. The antioxidants found in tomatoes can prevent you from bad cholesterol from oxidizing and adhere to blood vessel walls (which would favor an increase in blood pressure).


Broccoli is rich in potassium but it also contains chromium which helps regulate blood glucose and insulin. Do not cook them ! Cook it with just the right amount of water needed to cover it and it will not lose its nutrients. It would be best to eat raw