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Which Foods Can Help With Blood Pressure?

Guess how many people have high blood pressure?

A billion!

If you have high blood pressure, it's best that you are monitored by your healthcare professional. And if you're on medication for high blood pressure never change that without speaking with a medical professional.

However, heart health is something that responds extremely well to lifestyle and diet changes. Today, we’ll talk about what exactly blood pressure is, and which foods and other factors can help with it.


You’ve probably had your blood pressure checked at the doctor’s office. That velcro cuff they wrap around your bicep and inflate until it’s incredibly uncomfortable and you hold your breath, mentally willing your blood to stop coursing nervously through your veins. Okay, maybe it’s not that dramatic.

That doctor is measuring how hard your blood is pushing against the walls of your blood vessels. If your vessels are stiff, the pressure increases.

This measurement is important because elevated high blood pressure for too long can cause serious damage. In extreme cases, it can result in blindness, kidney damage, stroke, or even a heart attack.

Here are a few of the foods and drinks that can help with blood pressure.


If there is one thing you can eat to help with blood pressure, it’s plants.

Plants increase your intake of many critical nutrients. Especially vitamins C, E, and folate; and minerals like magnesium, potassium, and sulfur. Not to mention the all-around health booster known as fibre. All of these nutrients are needed for optimal heart and blood health.

Some plants to eat more of include leafy greens (kale in particular), legumes, nuts/seeds, broccoli, cauliflower, and tomatoes.

Two plants I want to highlight in particular are flaxseeds and beets. A few tablespoons of ground flaxseeds a day is one of the best foods to help with blood pressure. Beets contain a blood pressure lowering substance called nitrate. Beet juice has been shown to reduce blood pressure within hours of drinking it. Just don’t freak out when you go to the bathroom later and everything is red and pink (don’t act like you don’t check out your hard work).


We've all heard the advice to reduce sodium intake for high blood pressure. Not surprisingly, most of the sodium in our diet is from the salt added to processed foods. It's not from the dash or two on your homemade cooked-from-scratch dinner. Reducing processed food intake not only reduces sodium and sugar intake but also increases intake of more nutrient-dense less processed foods. #winning

Ditch the fast-food, takeout, restaurant meals, and convenience snacks. Replace them with some of the plants I mentioned above or your own homemade versions.


Coffee has been shown to temporarily increase blood pressure. Its effects can last for up to three hours after drinking it. It may not be so bad if you're not sensitive to it, but caffeine affects some people more than others. Some caffeine sensitivity symptoms include shakiness, worry, irregular heartbeat, or difficulty sleeping.

If you find caffeine affects you, then try switching to decaf or eliminating it altogether. And definitely don’t drink a cup of regular coffee or have other sources of caffeine right before your next doctor’s appointment or blood pressure test.


This is not hype. There is science behind the blood pressure lowering effects of hibiscus tea.

Several clinical studies have shown that it works. In one study, people drank two cups of strong hibiscus tea every morning. Those two cups were made using a total of five tea bags. This lowered the subjects' blood pressure as much as some blood pressure medication.


In addition to food, know that a number of lifestyle factors can be helpful too.

  • First of all, if you smoke, really focus on quitting.

  • If you drink alcohol, don’t overdo it.

  • If you're seriously stressed, try meditating, yoga, deep breathing, walking in nature, or any other way that busts your stress.

  • If you don’t exercise, start small. Also try not to overdo exercise if you already have high blood pressure. Stick to low to moderate intensity activities.


High blood pressure can be a silent, and all-too-common issue. Elevated blood pressure puts you at risk for serious diseases.

If you have elevated blood pressure, you should be regularly monitored by your healthcare professional, and never change your medications without his/her input.

Some of the key food and lifestyle upgrades that can help with blood pressure are:

  • Eating more plants, particularly ground flaxseeds and beets

  • Eating fewer processed foods

  • Ditching caffeine if you're sensitive to it

  • Drinking hibiscus tea

  • Quitting smoking

  • Not overdoing alcohol

  • Reducing stress

  • Exercising wisely

Need help figuring out where to start? Or have difficulty sticking to a plan? Book your FREE Strategy Call HERE and we will start to look at some of the tools to get you where you need to go.


Serves 1

1 cup kale

½ cup berries (your favourite kind) ½ cup beets, raw, diced ½ banana

2 tbsp flaxseeds, ground

1 dash cinnamon ½ cup almond milk, unsweetened

Instructions: Add all ingredients to blender in order listed. Blend until smooth.

Serve & enjoy!

Tip: Feel free to top with a few berries or a sprinkle of cinnamon.


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