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Great Foods That Lower High Blood Pressure

Updated on February 17, 2016
Chuck Bluestein profile image

At age 16 I was a volunteer at a hospital bacteriology lab. I became a chemist for U.S. government. Then I studied health & related fields.

Beets or Beet Juice Lowers High Blood Pressure

Beets lower high blood pressure.
Beets lower high blood pressure. | Source

Foods That Lower High Blood Pressure or Hypertension

This article has the latest information from August 2011. Drugs that lower high blood pressure (hypertension) have side effects. Also if you have normal blood pressure then drugs will lower it too much. Foods do not have side effects. The foods that lower high blood pressure do it by giving the body nutrients so the body can do its job better. Healthy foods increase cardiovascular health.

This means that if you eat a food that lowers high blood pressure and you have low blood pressure, it will not lower it like a drug. The body may even use that nutrition to raise your low blood pressure. You will believe this as soon as you see the first food.


A study in the journal Hypertension (online Feb. 4, 2008) showed that two cups of beet juice lowered blood pressure by approximately 10 points. The effect lasts up to 24 hours. Beets are high in dietary nitrate and increase the amount of nitric oxide inside the body. Nitric oxide (NO) helps blood vessels relax, lowering blood pressure. NO has anti-inflammatory activity and discourages blood clot formation."

Three guys won a Nobel Prize, including Dr. Louis J. Ignarro (mentioned below), for showing how important nitric oxide is to cardiovascular health and circulation. See Greatly Improve Circulation With Nitric Oxide. Tells what other foods are good sources of it, but beets are the best. Also you can get it from sunlight. You can also get vitamin D from sunlight but it comes from UV-B light so it must be bright enough sunlight. You can get nitric oxide from UV-A light that provides enough light throughout the day.

Dr. Louis Ignarro, winner of the 1998 Nobel Prize in Medicine or Physiology, says that you should eat more foods that are rich in L-Arginine and L-Citrulline like almonds, dark chocolate, garbanzo beans, melons, peanuts, soy and walnuts. L-arginine and L-citrulline will clean the arteries out. See these under watermelon above. I love peanuts and garbanzo beans (chick peas).

Orange Juice

Is anyone afraid of drinking orange juice (OJ)? No! has an article called Orange Juice for the Heart . It tells how 2 glasses a day of OJ can reduce high blood pressure. The people tested had high blood pressure and were taking medication. Now it does not say if they stopped taking medication. Maybe they were saying it and was still too high with the medication.

But it explains that after 4 weeks of drinking orange juice their blood pressure went down to normal. The systolic (higher number) blood pressure went down by an average of 6.9%. The diastolic (lower number) blood pressure was reduced by an average of 3.5%. It says that reducing weight, alcohol and salt may have a better effect than drugs (medications) on hypertension.

It does not offer any explanation why so you are out of luck on that. Just kidding. Now since by consuming more potassium it helps the body to get rid of excess sodium from salt, it could be because orange juice has a lot of potassium in it. But it is not that alone.

Elsewhere I found a study showing that researchers in France found (report in the American Journal of Clinical Nutrition) that the flavone hesperidin, in orange juice, may help reduce the high blood pressure levels.

They showed that after 4 weeks of consuming orange juice or a hesperidin-rich drink, there was a significant drop in blood pressure. Please note that orange juice is also rich in magnesium and vitamin C that are also good for the heart. So drinking orange juice is great for cardiovascular health.


Research has shown that the 3-n-butyl phthalide, that is in the celery, can lower blood pressure in lab mice by 12% to 14%. They found that people who are eating 4 stalks a day can lower blood pressure by 14%. It is better to get the organically grown, if possible, just like with all of your food.

Also celery has negative calories since chewing and digesting it uses more calories than you get from eating it according to The Doctors Show . If you cannot get the organically grown then just eat the conventional celery.


Watermelon! Are you kidding me? No! Watermelon contains the essential amino acid, arginine. This amino acid is known to help to lower blood pressure. Arginine is a precursor (something that becomes something else) for nitric oxide. Nitric oxide has been shown to lower blood pressure, reduce blood clotting and protect against heart attacks and strokes. Watermelon contains citrulline that is converted into arginine.

Researchers from the ARS, Texas A&M University, the University of Nevada, and Oklahoma State University, have reported that blood arginine levels increased by 22 per cent after three weeks of drinking watermelon juice with every meal. For more information on the 3 substances in watermelon that helps it to lower high blood pressure and also help with erectile dysfunction see the article Health Benefits of Eating Watermelon.

What are all these chemicals that you hear about like citrulline and hesperidin? Unlike animal foods, plant foods contain thousands of chemicals that have an effect on the body like the lycopene in tomatoes and watermelon that help protect you against cancer and improve cardiovascular health. They are called phytochemicals.


Chocolate (cacao) has a little caffeine and is high in antioxidants. The Kuna Indians of the San Blas islands of Panama drink 5 cups of hot chocolate a day. Note that sugar and milk are unhealthy to add to hot chocolate. They have no high blood pressure. When they moved to the mainland, it soared to typical levels.

Researchers at Harvard University learned the above and did a study with chocolate and found that it reduces blood pressure by producing nitric oxide which relaxes the artery walls. This is similar to what the watermelon does.

Pomegranate Juice

They did a study with 19 patients and 10 got pomegranate juice daily and 9 got a placebo (a fake pomegranate juice). While the blood pressures of those on the placebo didn't change, the systolic pressure (top number) of those on pomegranate juice went from an average of 174 to 162 mm Hg in just a month. Then it was reduced even further, to an average of 152 mm Hg at twelve months. See Outstanding Health Benefits of Pomegranates. It tells about studies that show that it can reduce the plaque that blocks the arteries.

Ginger added November 17, 2013

I love the taste of ginger and it is one of the best herbs for cardiovascular health. It is part of the pungent group of herbs for cardiovascular health that includes ginger, garlic and cayenne. See the video below about making fresh ginger tea. Also note that with a study that was done with ginger that was not fresh, it did not work. Then a study done with fresh ginger that did work.

On this article 16 Health Benefits of Ginger, it tells how a guy lowered his blood pressure from 174/104 to 132/82 by using fresh ginger made into a tea.

Get Rid of High Blood Pressure

Here is an article that tells how to get rid of hypertension by lowering your sodium level and raising your potassium level from a book about this from a medical doctor. See Main Cause of High Blood Pressure. Also another medical doctor, Michael Greger M.D., found the single cause of high blood pressure. If you stop eating this substance that is not a food, then you eliminate hypertension. He says that this substance kills over 1,000 Americans a day.

Absolute proof by causation not just correlation. Correlation means that it may be this but it could be something else. Causation means that this thing has been proved to cause it. See How to Live 30 Years Longer. I will give you a clue. This substance is the single greatest source of sodium in one's diet.

Strange News

Here is a strange piece of news. A newspaper just called a guy a peanut or pee nut!

JetBlue “Pee Nut” US Ski Team Member

He may have “pissed away his chances” at Olympic gold says the New York Post Turns out the JetBlue passenger who was arrested yesterday for peeing on an 11-year-old girl is a member of the US Ski Team. Robert “Sandy” Vietze, or as the Post calls him, “Pee Nut,” 18, could be thrown off the team for his drunken in-flight behavior. In case you missed the details yesterday, Vietze walked up to a girl sitting five rows ahead of him and, apparently mistaking her for the lavatory, began to empty his bladder on her leg. Her father, a stage-four cancer victim, came back and caught Vietze mid-stream. Though he might miss his chance to ski in Russia in 2014, Vietze will probably not face any criminal charges.

He had many drinks before getting on the airplane. Apparently urinating on an 11-year-old girl goes against the US Ski Team's code of conduct! The police are not charging him with indecent exposure since the father of the girl would not let her talk to the police.

How to Manage High Blood Pressure through Diet

How To Lower Blood Pressure Using Ginger Tea


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    • El Amins profile image

      El Amin 

      2 years ago from Kano State. Nigeria

      Great and useful hub!

    • profile image


      5 years ago

      I relish, cause I discovered just what I used to be taking a look for. You've ended my 4 day lengthy hunt! God Bless you man. Have a great day. Bye eaegdccbekgf

    • VictoriaSheffield profile image

      Author Victoria Sheffield 

      6 years ago from Georgia

      very useful!

    • thesingernurse profile image

      Tina Siuagan 

      7 years ago from Rizal, Philippines

      Wow, chocolate, watermelon, and celery are in the list? Awesome! I have to agree why chocolate was included in the roster Sir, though people should be reminded that the study was proven effective for dark chocolates only... :)

      Great and useful hub!


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