Health and Wellness

Foods to Eat to Reduce Blood Pressure

If you suffer from high blood pressure, you probably know all about the foods that you should not eat. No doubt, you avoid adding salt to your evening meals, and you stay away from anything ‘fatty.’ But have you considered the foods that you should be eating? Below, we take a look at some of the foods that are proven to lower blood pressure.


  • Cardamom – A study was conducted in India, which assessed the blood pressure of patients with stage one hypertension. All patients were given three grams of cardamom powder on a daily basis, which was divided into two separate doses. After 12 weeks, their blood pressure was taken, and it proved that cardamom reduced diastolic and systolic blood pressure by a significant degree.
  • Sesame oil – Next, we have sesame oil, and another study was carried out in India to determine the benefits of this. 50 patients with hypertension were involved in this study. They switched to using sesame oil for 45 days, after which it was revealed that their blood pressure levels had gone back to normal. Once these 45 days had passed, they then stopped using sesame oil for the same period of time, and their blood pressure levels increased again. There was also a study conducted in Greece that showed that within just 15 days using sesame oil could reduce systolic blood pressure.
  • Flaxseeds Flaxseeds contain fibre, lignans, and omega-3 fats, which supply numerous benefits to those with cardiovascular disease. A meta-analysis of 11 different studies proved that you could reduce blood pressure by eating flaxseed products.
  • Coconut water – Many celebrities advocate drinking coconut water, and it is not difficult to see why; the health benefits are extensive, and it’s a great way to wash your high blood pressure medication down! Research was carried out in the West Indies to prove the positive impact of coconut water on blood pressure. Within just two weeks, hypertensive patients who drank coconut water noted that their blood pressure lowered considerably. There was a 29 per cent decrease in diastolic blood pressure on average, and a 71 per cent decrease in systolic pressure.
  • Watermelon – Watermelon is a must if you suffer from high blood pressure. It contains lycopene, which is a powerful antioxidant that is associated with blood flow, healthy arteries, and heart health. Not only this, but because it is rich in potassium, it also helps to prevent salt from increasing your blood pressure. For more information on what fruits are good for your overall health, take a look at this blog post.
  • Garlic – Last but not least, if you love adding garlic to your meals, you are in luck, as it is great for those suffering from high blood pressure. If you do not like the taste of garlic, you could always consider aged garlic extract capsules.



If you suffer from high blood pressure, incorporate the foods mentioned above into your diet and you are bound to notice a difference. It’s not all about what you shouldn’t eat, but what you should eat as well.

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