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.)

Limit or cut out junk foods and highly processed products: This diet plan focuses on whole, unrefined foods as they are fundamental to eating healthy. Realistically it’s very difficult to eliminate all highly processed/packaged foods (which contain the majority of salt in our diet), but just be mindful of cutting down. Likewise, snacks are optional depending on your normal eating habits, and there are bonus snack recipe ideas if you scroll to the bottom.


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.)
Bananas are one of your best options. As it turns out, foods high in potassium help manage high blood pressure because it can minimize the impact sodium has. The American Heart Association says one medium banana has about 420 milligrams of potassium, which is a significant amount for a relatively small amount of food. The daily recommended potassium intake for adults is 4,700 milligrams, so just one fruit will have you well on your way.
If you’re a tea lover, then it may be time to ditch traditional black and green varieties and go for hibiscus. A study in the Journal of Nutrition found drinking this type of tea consistently can lower blood pressure over time. The study’s author believes it works because the healthy compounds in the tea work together to keep the blood vessels resistant to damage, EatingWell notes. Since many herbal tea blends contain hibiscus, it shouldn’t be too hard to find one you like.
An apple a day really does keep the doctor away, particularly for those struggling with high blood pressure. In addition to the 4.5 grams of blood pressure-lowering fiber you’ll get from each apple, you’ll also enjoy a healthy helping of quercetin, which has been deemed an effective antihypertensive, according to the results of a study conducted at the University Complutense of Madrid School of Medicine.

“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.


Nuts contain heart-healthy omega-3 fats, so there’s little argument about their importance in a diet focused on lowering high blood pressure. Additionally, SFGate says certain nuts could lower cholesterol, which is often a huge offender among those with high blood pressure. So, whether you prefer pistachios to walnuts, snacking on these staples will help keep your heart healthy.
If beets aren’t already a part of your diet, you should consider adding them in. WebMD explains this mighty root veggie may actually have an immediate effect on your blood pressure — particularly when it comes to the juice. A study found drinking beet juice lowered systolic blood pressure by about 4-5 points. And researchers are hopeful that long-term beet juice consumption would bring about even better results.
Leafy greens, like spinach and kale, may help reduce blood pressure, thanks to magnesium. Research has found taking 300 milligrams of the mineral a day for one month can elevate blood magnesium levels and reduce blood pressure. Furthermore, a press release on the research reads, “High magnesium levels in the blood were linked to improvements in blood flow, another factor associated with lowered blood pressure.” Additional foods that are high in magnesium include whole grains, beans, and nuts.
High blood pressure or hypertension is a condition caused when the systolic blood pressure rises to 140 and above, and diastolic blood pressure rises to 90 and above. There are several factors like stress, obesity, smoking, irregular lifestyle, certain diseases, etc., that can cause high blood pressure. People suffering from hypertension should look for measures to lower it immediately or it can lead to several complications like heart diseases and heart attack. Although there are medications available in the market, one should look for natural methods and also make changes in the lifestyle to lower high blood pressure naturally. Following a diet is one such effective method.
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.)

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)


While eggs have had a checkered reputation in the past because of their cholesterol content, recent research suggests these protein powerhouses can actually help improve both your cholesterol and your blood pressure while keeping you satisfied. According to the American Journal of Hypertension, a high-protein diet, like one rich in eggs, can help lower blood pressure naturally while promoting weight loss, as well. Just make sure you’re not detracting from the health benefits of your egg-based breakfast by adding the wrong condiments; the sugar in ketchup and high salt content of hot sauce may reduce your protein-rich meal’s blood pressure-lowering effects.

As if you didn’t need another reason to drink more berry-filled smoothies. A study from the American Journal of Clinical Nutrition found compounds in blueberries protect against high blood pressure. If you’re not a fan of blueberries, these compounds are also found in raspberries, strawberries, and black currents, ScienceDaily reports. The effect was higher in those who ate blueberries over strawberries, though, so choose these if you have the option.

High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner
From long hours at the office to those minor annoyances like traffic jams, day-to-day life provides us with a seemingly endless supply of little stresses. While those itty-bitty amounts of stress may seem like no big deal at first, over time, they can send your blood pressure skyrocketing, taking your health along for the ride. That’s why you need to stock up on foods that lower blood pressure.

Cooling down this summer is as healthy as it is delicious when you make watermelon part of your beat-the-heat meal plan. Not only is watermelon a good source of blood pressure-lowering vitamin C and lycopene, research published in the American Journal of Hypertension reveals that patients with prehypertension who added watermelon to their diet significantly reduced their blood pressure.
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