7 Best Vegetables & Fruits For Lowering Blood Pressure

High blood pressure is also called the “silent killer”. This is because there are no real symptoms letting you know you have hypertension… unless you regularly take your own blood pressure readings. High blood pressure can cause a stroke or heart attack, fatigue, brain fog and memory problems. It’s also known to cause erectile problems and prostate issues in men, as well as accelerating hair loss.

One of the primary causes of hypertension are the negative changes in your hormones, due to aging. However, it’s also very fixable. Even without drugs. In fact, a simple combination of specific fruits and vegetables can dramatically lower high blood pressure.

You can eat these foods separately, or you can blend them into a juice or smoothie, whichever you prefer.

Vegetables to lower blood pressure

Here are some of the best vegetables to include to your diet if you suffer from high blood pressure… or want to prevent it:

Leafy Greens

Bowl of kale

As you know, leafy green vegetables are an important part of a healthy diet. A couple of the best ones for lowering blood pressure are kale and spinach.

Kale’s high magnesium and potassium content help lower blood pressure. Research also show’s that the vitamin K in kale helps improve bone density. It’s also rich in fiber, which can help lower cholesterol.

As well as being low in calories, spinach is high in fiber potassium, folate, and magnesium. These are all key ingredients for lowering and maintaining blood pressure levels.


The next vegetable to add to your diet and smoothies is celery. It has almost no calories. However, it’s great for lowering blood pressure. This is because it works similarly to calcium channel blocking drugs… except without the side-effects!

Unfortunately, you do need to consume a lot of celery to get the maximum benefits for lowering blood pressure. A great alternative is celery seed extract. Just 300 mg is the equivalent of taking 50 lbs of celery stalk. It’s clinically proven to work, it’s easy and convenient. It’s also easy to mix into your smoothies.


Ripe tomatoes on a branch.

Tomatoes contain Lycopene. This is a substance found in seeds of the tomato. It helps lower blood pressure as well as cholesterol. Lycopene also has potent anti-aging properties and is an excellent antioxidant for your eyes, skin and heart health.

Tomatoes are great in salads and smoothies. However, if you’re not a big fan of them, then you can also take Lycopene extract. About 40 mgs daily is all you need to optimally enjoy the many health benefits it has to offer. Of course this can also easily be added to smoothies.

Red Beets

Beets are high in nitric oxide. This helps open and expand your blood vessels, which in turn helps lower your blood pressure. Numerous studies show that beets can significantly lower your blood pressure in as little as a few hours after consumption.

You can eat beets or add them, raw or cooked, to your smoothies. Another great option (especially if you’re not a fan of beets) is to use beetroot powder.

See also: Delicious Beetroot Powder Smoothies For Health & Stamina

Fruits to lower blood pressure

Now that you know which veggies to add to your diet if you want to lower your blood pressure, let’s take a look at some of the best fruits to start eating:


Mixed berries on a plate.

Out of all the fruits, berries are one of the healthiest. Their thin skin allows more nutrients to be formed from the sun. The result is that they are very high in flavonoids.

Blueberries, raspberries and strawberries are very good. However, the most powerful by far for lowering blood pressure are Hawthorn Berries. Unfortunately, these are pretty hard to come by.

However, you can get Hawthorn Berry extract, which boasts the same health benefits. It’s easy, convenient and an added benefit is that it costs a fraction of the price of buying actual Hawthorn berries. Great addition to your healthy smoothies.


Grapes, similar to berries, have thin skin and are rich in health-protecting antioxidants, including resveratrol and flavonoids. These antioxidants are found mainly in the skin, stem, leaf and most abundantly, in the SEEDS of the grapes, rather than in their pulp.

The darker red and purple grapes have higher antioxidants than white or green ones. And this is the main reason why red wine has some blood pressure lowering effects.

Red grape juice is also an option. However, it’s often high in calories and added sugars. These can spike up your insulin levels, which can actually increase your blood pressure. So, keep an eye on the calories, don’t consume more than 1 cup daily.

You can also take 300 mgs of grape seed extract daily. It’s a very potent, clinically proven, easy and convenient way to get all the health benefits, without drinking alcohol. It’s also completely calorie free. Besides supporting the cardiovascular system it also promotes healthy skin, boosts kidney health, benefits the bones, fortifies joints, supports liver function and boosts brain health.


Pomegranate with seeds on a table.

Last but not least, one of the best fruits you can eat, especially when it comes to lowering blood pressure, are Pomegranates. They taste great, especially with a little bit of salt. Unfortunately, they are also a very messy fruit and it takes time and patience to take apart each of the seeds.

It’s easier to just drink the juice. However, just like the grape juice mentioned earlier, pomegranate juice is often high in calories. Make sure you limit it to one cup daily. Also, read the labels to make sure it doesn’t contain any added sugars. Just pure juice.

Alternatively, you can also take Pomegranate Extract at about 200 mgs daily, which contains zero calories and is easy to add to your smoothies.

So, those are the 7 best vegetables and fruits for lowering blood pressure. You can eat these individually, add them to soups or salads, or combine all of them into one big juice or smoothie and drink it daily.

7 best vegetables and fruits for lowering blood pressure.

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