Learn What Foods Can I Eat to Lower My Blood Pressure?

Page content

Dark Chocolate

Recently, dark chocolate has been getting more and more prasie as a “health food.” And now, dark chocolate can add another health benefit to its resume–according the Journal of the American Medical Association, individuals who ate around 30 calories of this tasty treat each day showed a low blood pressure reading without an associated weight gain. Just make sure not to overdo it–there is such a thing as too much of a good thing. Read on to find out “What foods can I eat to lower my blood pressure?”

Skim Milk

Since we were children, our mothers have told us to drink our milk–and now that we’re getting older and struggling to achieve healthy blood pressure levels, it appears their advice may come in handy. Milk is rich in calcium and vitamin D, which have been proven to promote strong bones and healthy teeth. But did you also know these particular vitamins and minerals are essential in the promotion of low blood pressure–especially when paired together? When combined, calcium and vitamin D can reduce blood pressure levels by as much as three to ten percent. And while this may not sound like it makes much of a difference, this modest change can decrease the risk of a cardiovascular event by as much as fifteen percent. And you don’t need to just stick to skim milk–choose lowfat cheese and yogurt for similar results.


Spinach is something of a miracle food, being laden with tons of vitamins and minerals, and proven to treat a variety of health concerns. Spinch contains high levels of magnesium, which is criticial in lowering and maintaining low blood pressure levels. While spinach is most often eaten in salads in its fresh form, you can also find it in certain cooked dishes–if you’re nervous about eating spinach, experiment with it to find a recipe you like. Once you start eating it on a regular basis, you’ll be hooked on it!

Sunflower Seeds

Like spinach, sunflower seeds also contain high levels of magnesium. These tasty treats can be eaten in a variety of ways, including as a snack, in certain baked goods, and even as a topping for pastas or soups. But be careful when selecting sunflower seeds at the store–to get optimal blood pressure fighting results, you’ll want to choose salt-free seeds. The regular ones contain tons of salt, and will make your blood pressure go up even higher.


Bananas are a food notorious for their high level of potassium–which appears to be essential in maintaining low blood pressure readings. Sodium (or salt) and potassium appear to be linked in regards to blood pressure control–when the body’s potassium level is low, sodium is retained, resulting in an increase in blood pressure readings. Therefore, consuming adequate potassium every day can help keep both sodium retention and blood pressure levels at bay.