The right diet is a cure in itself. Diet low in sodium and rich in potassium, calcium, and magnesium helps lower and normalize blood pressure. One in every three adults has blood pressure. Simple lifestyle and diet modification are one of the primary considerations in treating mild blood pressures and reducing the risks factors associated with it, as well as not to smoke, regular exercise, and sleep.

High blood pressure is a serious condition that can lead to coronary heart disease, stroke, kidney failure, and other related health problems.

Fresh Garlic Cloves

Garlic is highly recommended for all hypertension or blood pressure patient. 1-4 cloves of fresh garlic cloves every day in the morning provide a daily dose of 10mg allicin. The essential compound of the garlic lies in its sulfur compound contained in it. Research proves that four crushed cloves of garlic taken everyday relaxes blood vessels up to 72% and significantly reduces the blood pressure if taken over a period of 24 weeks.

Raisins provide a concentrated source of nutrients and fiber

Raisin is high in potassium; 220 mg in 1.5 oz. Potassium counteracts the effects of salt by excreting it from the body. The fiber and antioxidants in raisins help change the biochemistry of blood vessels, by making them more pliable. Always choose darker raisins, as it contains catechins, powerful antioxidants that increase the blood flow to the arteries. Include raisins in your cereals, salads, or as a snack.

Beets a good source of fiber and nitrates

A cup of beats has 519 mg of potassium.  Nitrates are converted to nitric oxide during metabolism and they help in relaxing blood vessels and thus lowering blood pressure. The darker the beets more potent are the phytochemicals in them. Some other sources for potassium and nitrates are spinach and kale. Additionally, beetroot contains ‘betaine’ substance that relaxes the mind and helps treating depression and contribute to a sense of well being.

Pomegranate is a superfood loaded with natural qualities to lower blood pressure

They are rich in vitamins, minerals, and fiber, and drinking pomegranate juice has been reported to reduce blood pressure, one cup of pomegranate juice daily is linked with a drop in both systolic and diastolic blood pressure.

Dairy is a good source of calcium, a mineral important for lowering blood pressure

Low calcium in diet causes ‘calcium leak’ or excretion of calcium from the kidney which causes an imbalance in mineral metabolism in blood pressure regulation. Aim for at least three servings of low-fat dairy in the form of milk, cheese or yogurt. Lactose intolerant or vegan can choose a non-dairy source for calcium like soy or almond.

Flaxseeds is  a good source of magnesium

Flaxseeds contain alpha-linolenic acid (ALA), an omega-3 fatty acids which prevent heart and vascular disease.  Deficiency of magnesium causes an imbalance of sodium, potassium, and calcium, which constricts blood vessels causing the blood pressure to rise. Flaxseeds are high in flavonoids and antioxidants, it reduces inflammation in our body. Inflammation in the arteries, which is the largest muscle in our body, is the trigger point for blood pressure, blood clots, and heart attacks. Add flaxseeds in your soups, sambars, smoothies or pancake.

Walnuts are heart-healthy

Walnuts are exceptionally high in ALA, which helps in lowering cholesterol levels, inflammation and improve blood flow throughout the arteries. Walnuts are not only good for the heart but also for the brain. Omega 3 fatty acids are preferred by brain and nervous system. They are also a good source of magnesium, which regulates calcium channel in our body.

Olive Oil

The polyphenol-rich olive oil was linked with drops in systolic and diastolic blood pressure—especially among women with higher blood pressure.

Dark Chocolate or cocoa products are rich in flavanols

The polyphenols and flavanols in cocoa products form nitric oxide a substance known to widen the blood vessels which eases the blood flow and lowers the blood pressure.

Live Healthy, Eat Healthy, Breath Healthy.

Contact JKYNH, a leading naturopathy hospital in Odisha, Cuttack for lifestyle consultation.

by Pragya Sinha



  1. Vishwa 30/01/2020 at 6:58 am - Reply

    First of all thank you very much for this article and sharing this quality information with us. Your content is very informative and helpful for me. please keep posting like this amazing articles. Once again thanks for sharing. Because sharing is caring.

  2. Madhusmita+Dash 04/09/2021 at 11:53 am - Reply

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  3. manjushree nanda 07/09/2021 at 3:55 pm - Reply

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