7 natural ways to control hypertension (through common foods)

It would be great to be able to control high blood pressure in a natural way like eating, wouldn’t it? This article summarizes seven simple natural foods that can help you control high blood pressure, simple, convenient, and healthy.

Hypertension is the most common chronic disease and the most important risk factor for cardiovascular and cerebrovascular diseases.

7 natural ways to control hypertension (through common foods)
7 natural ways to control hypertension (through common foods)

There are many reasons for this disease, such as genetic factors, mental and environmental factors, lifestyle factors, age factors, etc[1].

The higher the blood pressure, the greater the risk of damage to the blood vessels of the heart and major organs such as the brain and kidney. If not controlled, hypertension can lead to heart attack, cardiomegaly and even heart failure[2].

World health organization statistical chart on hypertension.
World health organization statistical chart on hypertension[4].

According to the survey statistics of the World Health Organization, hypertension affects 1.13 billion people worldwide, which is a horrible number[3].

It is necessary to prevent and treat hypertension, but drug therapy is not the only way.

Just as the factors of hypertension mentioned earlier, you need to have healthy eating habits and living habits in order to truly control hypertension.

This article summarizes 7 natural foods that can help you control hypertension.

Of course, as you know, proper eating is the key.

Raw almonds

A handful of raw almonds per day can help regulate blood pressure.

Magnesium in almonds can additionally help reduce blood pressure levels[5].

This nut is rich in omega-3, which can help you lower cholesterol and protect your heart health.

The fact that almonds are high in fat and calories does not mean that they affect weight gain.

The fats they contain are considered healthy, and above all they increase muscle mass.

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Coconut water

Coconut water contains a large amount of potassium, electrolytes and other nutrients, which help to reduce high blood pressure.

In a study published in the West Indian Medical Journal, it has been shown that coconut water consumption can help to regulate blood pressure, whether it is too low or too high.

Patients with hypertension who ingested coconut water experienced a reduction in their condition of about 71%, while those who suffered from hypotension experienced a 29% increase in blood pressure[6].


Very famous for its high fibre and essential nutrients content, oats is a natural remedy that can reduce high blood pressure.

A study by researchers at Columbia University in the United States found that oatmeal consumption can reduce cholesterol levels by up to 5%.

Similarly, it has been found that this cereal influences the control of hypertension and the prevention of heart disease.

A diet containing whole oats rich in soluble fiber can significantly reduce the demand for antihypertensive drugs and improve blood pressure control[7].

Considering the improvement of lipid and glucose, increasing the intake of whole oats can significantly reduce the risk of cardiovascular diseases.


Early studies have shown that taking turmeric three times a day for three months can lower blood pressure[8].

Turmeric has become a very popular curative remedy, because it has an antioxidant and anti-inflammatory action, thanks to its active principle which is curcumin.

Its high capacity to reduce inflammation in the body also allows it to control high blood pressure and other inflammatory problems.

When turmeric is combined with black pepper, it can have a vasodilating effect, ideal for improving blood circulation and cleaning arterial walls.

This spice also acts as a natural anticoagulant, which helps to regulate blood flow.

Lemon and parsley smoothies

Due to its diuretic effect, daily consumption of this smoothie can help you lower your blood pressure.

Lemon and parsley both have important nutrients, which help to eliminate excess liquid and sodium in your body. These two phenomena are related to elevated blood pressure[9].


  • 1 lemon with skin
  • A small amount of parsley
  • 1 glass of water (200ml)


  • Cut the lemon into pieces, then put it into a blender glass, add some parsley and a glass of water.
  • Drink on an empty stomach after mixing.


It is one of the largest natural sources of potassium, which is an essential mineral for people who need to control blood pressure.

Potassium can also help relieve the tension of blood vessel wall and further reduce blood pressure[10].

Excessive potassium may be harmful to patients with kidney diseases. Since the kidney cannot remove potassium from the blood, excessive potassium may accumulate. So if you have kidney disease, you need to control banana intake.

We recommend eating at least 1-2 bananas a day and adding them to your diet.

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Raw garlic concentrates a lot of nutrients. Since ancient times, it has been used as a natural drug in many therapies.

Eating one or two crushed garlic cloves a day can be a good way to fight hypertension.

In fact, garlic contains sulfur compounds that promote blood circulation and lower blood pressure.

According to research, garlic preparation is better than placebo in lowering blood pressure of hypertension patients[11].

Of course, more research is needed to consider whether garlic is capable of replacing the current hypertension drugs.


We have summarized 7 natural foods. They may be good for your blood pressure. Do you know what foods can help Regulating blood pressure? Leave us a message!

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