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Fresh beets and beet juice are a great way to lower blood pressure, whilst also reducing the risk of heart disease. This is because the nitrates in beets can help relax and widen blood vessels, which therefore enables blood to flow more easily – then lowering the blood pressure. Eating an increase of beets may cause your urine to turn pink temporarily, however this is harmless.


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If you eat 2 bananas everyday then you will reduce your blood pressure by up to 10%! This is due to the high levels of potassium the fruit contains, and that 2 bananas make up fro about a quarter of the recommended daily amount of potassium, which has been proven to relax blood vessel walls. Not to mention that they are totally inexpensive, easy to find, and very convenient!


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Because of salmon containing lots of omega-3 fatty acids and fish oil, consuming the fish will therefore result in reducing a high blood pressure and reducing the damage to the cells in the blood vessel walls. It’s benefits are also impacted by how the salmon is prepared; it has been found that it’s best to avoid frying or breading the fish, and instead grilling, baking, or broiling it.

Sweet potatoes

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Sweet potatoes contain lots of potassium and magnesium, which helps to control ones blood pressure. They are also easy to dress up without adding any heart-threatening toppings like salt or sour cream. Along with this, they have other nutritious properties like being high in fiber and low in sodium and fat, which therefore makes for the prefect healthy snack!

Baked chicken breast

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Instead of eating red meat or fried chicken, those with high blood pressure should eat baked chicken breast instead. However, do avoid cooking it at a high temperature, as this may increase an inflammatory response. Also, to upkeep its healthiness and keeping the blood pressure down, ensure you avoid using high-fat butter, oil, salt or breading during the cooking process.

White beans

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If you eat any type of bean, like black, navy, lima or kidney, then they will most likely be good for the heart and will maintain a healthy blood pressure level. White beans contain high potassium levels, which will relax the muscles in the walls of the blood vessels, give this food their heart-healthy superpowers. Beans also have numerous amounts of fiber and magnesium, which also keep heart disease away for longer.


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Garlic uses its natural properties to reduce blood pressure. These properties consist of allicin, which relax and dilate the blood vessels. Garlic is also a great alternative for salt-based seasonings, like sodium, which is one of the most significant causes of high blood pressure. Therefore, wherever possible, apply garlic as a healthier option to add flavour to meals.


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Quinoa is considered a super food, and we can see why! The grain makes for a great salad base of side dish, and contains potassium and magnesium. It also have numerous benefits like aiding in weight loss, and helping control diabetes due to its high fiber content, low sodium, and low fat.


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When planning a diet around reducing blood pressure, kale is the way to go. The dark leafy green contains huge amounts of magnesium, potassium and vitamin C – which are all great for the heart. Kale is great in salads, but it can also be added to smoothies, soups and plenty of other dishes. The veggie also contains iron and vitamin K, which are extremely beneficial for the body.


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Nutritionists recommend that you eat seafood at least twice a week to maintain a healthy diet. Tuna contains lots of omega-3 fatty acids, therefore it is a great option to eat regularly. It’s also a great source of protein and iron, however ensure you buy tuna filets rather than canned tuna as it’s often full of sodium, which isn’t good for those with a high blood pressure.