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Lower Your Blood Pressure Quickly.

Updated on January 30, 2020
Jane51 profile image

I am a Registered Nurse with an expertise in every day health problems and natural remedies.

Healthy foods can significantly lower your blood pressure..
Healthy foods can significantly lower your blood pressure..

Blood Pressure And It’s Risks.



A person with high blood pressure runs the risk of heart attacks, strokes and other organ damage if the condition is left untreated. Managing high blood pressure not only starts with diet but also several lifestyle changes. While the root cause of high blood pressure is not known, there are several reasons why a person may have this condition. One of these factors is the genetic make up of a person. A family history of high blood pressure will put you at higher risk for developing the condition. Taking supplement, eating foods that lower blood pressure, quitting smoking and minimizing your alcohol intake are also other recommendations that a doctor might make for those who develop the condition. High blood pressure medication is also another recommendation for those whose results exceed the normal range.

As a general guide: ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg. high blood pressure is considered to be 140/90mmHg or higher. low blood pressure is considered to be 90/60mmHg or lower.



High Fiber, Low Fat ?


A high blood pressure diet is one of the most important things that a person with the condition can do to manage and control it. Doctors often recommend a high blood pressure diet that is rich in potassium, magnesium and fibre and lower in sodium.

Foods containing these minerals have been shown to lower blood pressure.

Potassium is a mineral and also an electrolyte. It assists in helping many bodily functions including blood pressure.

Magnesium is an important mineral also. Every cell in your body needs magnesium to function.

Studies show that many of us are not getting the recommended amount of magnesium in our diet.

Another study showed that people who took 500mg a day magnesium supplement experienced a significant drop in their blood pressure.

Fibre is important for your digestive system. The FDA recommends around 25g a day from our food. There is also evidence to show that fibre helps reduce LDL cholesterol.

Minimizing the intake of saturated fats, oils and greasy, fatty foods also help to manage and lower your blood pressure. Avoid full cream dairy products, instead milk may be skimmed or use half and half. Cheeses and butter should be taken as little as possible, unless they are low fat with minimal saturated fats. Salty foods should also be avoided as well as foods laden with cholesterol. Our body produces its own cholesterol which is the reason why it is not necessary to eat much cholesterol rich foods.



Avoid high fat cheeses and cream to help lower blood pressure.
Avoid high fat cheeses and cream to help lower blood pressure.

Foods That Can Lower Your Blood Pressure

A high blood pressure diet is something that a nutritionist or a doctor may recommend.Since high blood pressure is not easily noticeable, it is best to have 6 monthly annual check ups of your general health including your blood pressure.


Foods that can lower Blood Pressure


  • Leafy Greens......They are high in potassium
  • Red Beets......high in nitric oxide(opens up blood vessels.
  • Berries......Rich in flavonoids...may lower blood pressure.
  • Skimmed Milk and Yoghurt. ......High In Calcium
  • Fish....eg Salmon mackerel are high in omega 3 fatty acids
  • Oats.......low sodium, high fibre, low in fat.
  • Garlic.......increases nitrous oxide.
  • Pistachio nuts...relaxes blood vessels
  • Dark chocolate.
  • Olive Oil......contains healthy fat.


By including these foods in your diet to lower your blood pressure they will have a good influence on your heart health and overall general health including helping to maintain a normal blood pressure.

Monitor Blood Pressure At Home

Many people find a visit to the doctors causes anxiety and in turn their blood pressure goes up and gives a false reading. For this reason I think it is a good idea to keep a blood pressure monitor at home. While using food or supplements you can then monitor the affect different foods and supplements have on your blood pressure.

I personally found that a taking a magnesium supplement, cutting down on carbs and sugar and also a daily half hour walk all helped to keep my blood pressure at normal levels.

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