Fighting High Blood Pressure With Food

by Darcy Fonner
(California, USA)

Recent research is providing new ways for seniors to lower their high blood pressure. These new studies involve incorporating various foods into your diet — foods that can help significantly lower your blood pressure in a natural way. Many of these foods help widen blood vessels, which take some of the load off of your heart, keep you out of the doctor’s office, help you stay away from that pesky discount blood work. Let’s take a look at a few such foods worthy of your attention.


A new study has found that certain compounds in blueberries may decrease the risk of getting high blood pressure. The researchers followed their subjects for over 14 years, and found that those eating a minimum of one serving of blueberries weekly had a 10 percent lower chance of developing high blood pressure.

The effect seems to be due to the presence of anthocyanin in berries — compounds that lend berries their blue color.


Researchers at Harvard University found that people eating a bowl of cereal, particularly the whole grain variety, had a lower risk of developing high blood pressure. Also, the more servings consumed, the greater the benefit. Given the recent finding on blueberries, a morning bowl of cereal topped with blueberries could be a great way to prevent high blood pressure.

Potassium and Magnesium

These two important minerals have been found to combat high blood pressure. Studies show that boosting your intake of potassium and magnesium could lower blood pressure cases by over 10 percent. Good sources of these minerals include bananas, spinach, kidney beans, and low-fat yogurt.

Beet Juice

Having only one glass of beet juice can reduce your blood pressure within hours, according to a study published in Hypertension — the journal of the American Heart Association. In fact, drinking the juice is the equivalent of swallowing a nitrate pill. Other foods rich in nitrate include lettuce, spinach, cabbage, and carrots.

Skim Milk

Women can lower their chances of developing high blood pressure by consuming low-fat dairy products, according to a 2008 study of almost 30,000 women. Those who consumed the greatest amounts of low-fat dairy experienced an 11 percent less chance of developing hypertension. Low-fat dairy sources include skim milk, low-fat yogurt, and low-fat cottage cheese.

Dark Chocolate

Researchers at Harvard found that eating only a small amount of dark chocolate daily can lower high blood pressure, particularly in those who already have it. Dark chocolate has been found to contain high amounts of flavonoids — compounds that help dilate blood vessels.

Author Bio:
Darcy Fonner is a Registered Nurse in the state of California. When she is not working or sharing what she has learned from her education through blogging, she enjoys spending time at the beach with her family.