Hypertension is a medical condition where the blood flow is severely compromised and elevated thus damaging arteries which can lead to stroke or a heart attack. High blood pressure is also known as a silent killer because it can happen anytime, anywhere, without warning. Cholesterol blocking drugs will not treat Hypertension, it will only help stabilize high-blood pressure but without dietary or lifestyle changes, the risk of a heart attack will not go away.

What are the best food to eat to help lower blood pressure naturally?


A.Leafy Greens

Leafy green vegetables are rich in nitrates, which help manage blood pressure. Studies show that just by eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours.

Green leafy veggies include:

  • Malunggay
  • Alugbati
  • Talinum
  • Camote Tops/Talbos ng Kamote
  • Pechay
  • Mustasa
  • Celery


B. Bananas

It contains plenty of potassium, a mineral that plays a vital role in managing hypertension. The  American Heart Association reported that potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.

Other potassium-rich foods include:

  • Avocado
  • Melon
  • Papaya
  • Mushrooms
  • Sweet potatoes
  • Tomatoes
  • Flax Seeds and Chia Seeds
  • Lentils


C. Red Beets

Drinking beet juice lowers blood pressure almost immediately. In 2015, researchers released that drinking red beet juice led to lower blood pressure in people with hypertension who drank 1 glass of 300 ML beet juice a day for 4 weeks.


D. Fermented foods

Natural Probiotics in the form of fermented foods help break down fat which regulates the flow of blood in the body. Its important to have a side of fermented food in every meal which includes:

  • Atchara
  • Kimchi
  • Sauerkraut
  • Buro
  • Kefir
  • Kombucha
  • Sugar free yogurt


E. Chilli

Hot chilli peppers contains a natural chemical ingredient that may lower blood pressure. Scientists have discovered that the long-term ingestion of capsaicin, the ingredient in chillies that makes them taste hot, can reduce blood pressure.

Chillis locally available include:

  • Labuyo
  • Bell pepper
  • Green Chilli

Consuming plenty of plant foods can be helpful to lower blood pressure level naturally. However, not all of us have the capacity to chew all the fruits and veggies, some might not even appreciate the taste of the greens.

Juicing without the pulp is a quick and easy way to increase your fruit and vegetable intake. It is also a delicious way to consume green veggies without the feeling of heaviness. Plus the body easily absorbs the nutrients from the plants.

Here is a refreshing juice recipe perfect for you:

green-detox-juice