Top 10 Foods to Lower Blood Pressure

At the top of the podium of chronic diseases, we can find high blood pressure. Also called HBP, high blood pressure corresponds to an abnormal increase in blood pressure on the walls of the arteries. In addition to medical monitoring, adopting a balanced and adapted diet helps to preserve your heart and arteries. The doctors on Livi draw up a list of foods to eat when you suffer from high blood pressure.

Review your lifestyle

Lowering your blood pressure involves, among other things, what you eat. A balanced diet and, more generally, a healthy lifestyle will only be beneficial:

  • try to eat a balanced diet 3 times a day;
  • avoid overconsumption of sugars, starches, red meat, and more generally bad fats, especially if you suffer from diabetes or high cholesterol in addition to high blood pressure;
  • limit your salt intake to 5 to 6 grams per day maximum;
  • limit your alcohol consumption.

What foods should you eat if you have high blood pressure?

A healthy and balanced diet does not exist without fruits and vegetables. Try to eat at least five portions of fruits and vegetables per day, for example, 2 fruits and 3 vegetables. A portion is made up of 80 g, which is approximately the equivalent of a small apple or two apricots. Discover the foods to eat without moderation in case of hypertension:


A natural remedy par excellence, garlic’s merits are no longer praised when it comes to hypertension. Rich in selenium, a trace element with antioxidant properties, garlic, in addition to acting effectively on hypertension, reduces levels of bad cholesterol and acts against atherosclerosis. To benefit from all these benefits, you can consume up to four cloves per day. Capsules are also available if you do not like their taste.

The banana

In addition to being one of the French’s favorite fruits, the banana is full of health benefits. Rich in potassium, magnesium, and calcium, these minerals help protect the cardiovascular system.

The lawyer

A source of linoleic acid, an unsaturated fatty acid that promotes the proper functioning of the cardiovascular system, avocado is also a source of potassium and thus regulates blood pressure.

Dark chocolate

A diet of chocolate? Who would have thought? Antioxidant, rich in magnesium, potassium, and flavonoids (also called vitamin P, with anti-inflammatory and antioxidant properties), dark chocolate (at least 60% cocoa) helps to alleviate the effects of stress, one of the most common causes of high blood pressure. A little tip: check the sugar content on the packaging of the bar, some dark chocolates contain too much to be healthy.

The artichoke

A source of potassium, magnesium, copper, calcium, and iron, the artichoke has it all. It also promises a diuretic action to eliminate excess fluids present in the body, which helps to reduce blood pressure.

Sweet potato

Sweet potatoes are known for their low glycemic index, making them a great slimming partner. But it’s their high potassium content that interests us. They help maintain normal blood pressure. And that’s not all: a source of fiber and rich in carbohydrates, they are also a real ally in cases of deficiencies in provitamin A, B9, E, C, and B6, and manganese.


Rich in calcium, magnesium, and potassium, broccoli helps regulate blood pressure. It also contains flavonoids which make it a protective food against coronary heart disease.


Yogurt has beneficial properties for multiple pathologies. A source of probiotics, vitamins B2, B12, and zinc, plain yogurt is also rich in phosphorus, potassium, and calcium. It helps to soften blood vessels and allows them to dilate slightly, which maintains low blood pressure.

The almonds

A source of potassium and magnesium, almonds are also rich in unsaturated fatty acids. They therefore help maintain your blood pressure levels as well as cholesterol.

The celery

Consumed raw, in salad, or as juice, celery is a purifying diuretic that helps the body eliminate toxic substances and helps control high blood pressure.

Do you have questions about your blood pressure? On Livi, general practitioners and specialists are at your disposal.


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