“The DASH diet is heart healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, MD, MPH, a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally. That said, incorporating these cardiologist-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.
Tip: Cool and creamy, yogurt is a star ingredient in mineral-rich breakfasts, in sauces and salad dressings, and even in entrées. Most brands of regular yogurt tend to be a bit higher in calcium than Greek varieties, but no matter what type you buy, be sure to stick to low-sugar varieties free of flavorings. (Keep things interesting with these 8 tasty yogurt toppings.)
Tip: Meat lovers, rejoice! This lean cut provides plenty of meaty flavor and satisfaction without the overload of saturated fat found in fattier types of beef and pork. Cook larger tenderloins (or do several on the grill or in the oven) and store leftovers in the refrigerator or freezer for fast weeknight meals. (Try this pork tenderloin recipe plus 5 ideas for leftovers.)
“The DASH diet is heart healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, MD, MPH, a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally. That said, incorporating these cardiologist-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.
They may not have been a tempting option to you as a kid, but lima beans are a wonder food for anyone trying to get their blood pressure under control. According to research published in the Journal of the American College of Nutrition, adding beans to your diet can help you get your blood pressure into a healthy range while keeping you full, making you less likely to reach for sugary or salty snacks that can cause your blood pressure to soar.
A little tomato on your menu could be the key to healthier blood pressure. In addition to boasting plenty of vitamin C and quercetin, tomatoes are a great source of lycopene, which researchers at Ben-Gurion University in Israel have linked to significant reductions in blood pressure. Just don’t try to get your fix from ketchup or bottled tomato sauce; the combination of sugar and salt in most recipes can send your blood sugar through the roof.
Ever wonder how to lower blood pressure naturally? Sodium has always been the blood pressure bogeyman—shake most of it from your high blood pressure diet and you'll be safe. But research now shows that it's just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium. Add in these 13 well-balanced foods to your diet to cut your risk of stroke and heart attack nearly in half. 
Start your day with a round of zesty pink grapefruit and see your blood pressure numbers shoot into a healthy range in no time. In addition to being an excellent source of blood pressure-lowering, immune-boosting vitamin C, pink grapefruit is a good source of lycopene, which multiple studies have deemed effective at reducing blood pressure. In fact, a Finnish study published in Neurology reveals that study subjects with the highest concentrations of lycopene in their blood decreased their risk of stroke by 55 percent.

Making some stuffed peppers for dinner tonight could be the first step on a journey toward a healthier heart and lower blood pressure. Bell peppers are an excellent source of vitamin C, with more of the potent antioxidant than even citrus fruits, which has been shown to improve cardiac function and lower blood pressure. Research published in the American Journal of Clinical Nutrition reveals that loading up on vitamin C reduced blood pressure by 5 millimeters of mercury in patients with hypertension, making these versatile veggies a smart addition to any meal plan.
She cleared out the sugary snacks and stocked up on fruit and vegetables. The Sun (2014)In five months it will be a bar with snacks. Times, Sunday Times (2014)You are then less likely to snack. The Sun (2015)Putting together simple snacks like these is what a slightly longer weekend is all about. Times, Sunday Times (2015)The lively bar offers a range of snacks and light bites. Times, Sunday Times (2008)Their mum provides a constant diet of sweet snacks and fizzy drinks between meals. Times, Sunday Times (2011)The anorexic will need to eat regular meals with healthy snacks between each meal. Wilkinson, Helena Beyond Chaotic Eating (1993)The flowers are in the vase and the snack food is in the fridge. The Sun (2010)Here are three easy snack ideas to help the party along. The Sun (2015)It will keep you feeling full until lunchtime so you will be less likely to snack. The Sun (2016)
According to the Centers for Disease Control and Prevention (CDC), an estimated 75 million Americans have high blood pressure. Many risk factors for high blood pressure are out of your control, such as age, family history, gender, and race. But there are also factors you can control, such as exercise and diet. A diet that can help control blood pressure is rich in potassium, magnesium, and fiber and lower in sodium.
Start your day with a round of zesty pink grapefruit and see your blood pressure numbers shoot into a healthy range in no time. In addition to being an excellent source of blood pressure-lowering, immune-boosting vitamin C, pink grapefruit is a good source of lycopene, which multiple studies have deemed effective at reducing blood pressure. In fact, a Finnish study published in Neurology reveals that study subjects with the highest concentrations of lycopene in their blood decreased their risk of stroke by 55 percent.

Ever wonder how to lower blood pressure naturally? Sodium has always been the blood pressure bogeyman—shake most of it from your high blood pressure diet and you'll be safe. But research now shows that it's just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium. Add in these 13 well-balanced foods to your diet to cut your risk of stroke and heart attack nearly in half.  

Don’t deprive yourself of your favorite sweet treats just because you’re trying to lower your blood pressure. Mangoes are a great source of both fiber and beta-carotene, both of which have been deemed effective at lowering blood pressure. In fact, research published in Current Hypertension Reports suggests that adding beta-carotene-rich foods to your diet may be an effective way to lower blood pressure in no time. Not a fan of raw mangoes? Try freezing and blending them for a tasty homemade sorbet that’s perfect for those hot summer days.
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