5 Natural Foods for Controlling Hypertension

Hypertension is an illness which affects your cardiac health, which means it's important to keep it within healthy limits to live a healthier life.
5 Natural Foods for Controlling Hypertension

Last update: 11 May, 2022

With every heartbeat, your heart pumps blood through your arteries. When the pressure of each heart beat is higher than normal, this is called hypertension.

There are two measures to bear in mind when trying to determine whether you have high blood pressure:

  • Systolic pressure refers to the pressure when your heart beats.
  • Diastolic pressure is the arterial pressure when the heart rests between beats.

Normal arterial pressure is 120/80 mmHg. The first number corresponds to systolic pressure and the second to diastolic pressure.

Causes of Arterial Hypertension

Summary images of hypertension

There are certain factors that have an impact on arterial pressure. Some of them are closely linked to bad habits that you can change, including:

  • Obesity,
  • Excessive alcohol consumption,
  • A high-sodium diet,
  • Use of contraceptives or cold medicines,
  • A sedentary lifestyle.

However, there are also genetic causes. According to some studies, hypertension is hereditary.

This condition increases morbidity and mortality from other cardiovascular illnesses, such as:

  • Heart failure,
  • Myocardial infarction,
  • Hypertensive retinopathy,
  • Chronic renal insufficiency,
  • Cerebrovascular disease,
  • Peripheral arterial disease.

Hypertension doesn’t really show any symptoms in the early stages. As a result, there is a high percentage of people who have this syndrome without knowing it.

Natural foods for controlling hypertension

Some foods are excellent for controlling and alleviating the symptoms of certain illnesses. In this article, we’ll tell you the foods for controlling hypertension.

1. Lemon Juice

lemon juice

Fluid retention is never a positive sign, especially if you suffer from hypertension. Lemon has some wonderful properties in this regard because it’s such a great source of vitamin C. This way, it helps to fight toxins and agents that accumulate because of the build-up of liquid.

Furthermore, the star property of lemon juice is its diuretic and filtering powers. It contains large amounts of water which work as the perfect tool for safely and naturally purifying your body.

To detox and encourage the elimination of substances that can increase blood pressure you can try the following option.


  • 1 cup of water (250 ml)
  • The juice of 2 lemons


  • Mix both ingredients, without sweeteners, and consume on an empty stomach.

2. Bananas

Slices of banana, which is one of the foods for controlling hypertension

Bananas are well-known to contain a lot of nutrients. They’re highlighted for their high potassium content, which helps regulate arterial pressure. Also, their energizing effect is really beneficial after any exercise routine.

For these three reasons, we recommend that you include a banana in your daily diet. The best thing is to also reduce the amount of sodium in your diet. This should also involve adding less salt to your diet, but also consuming fewer processed foods.

3. Garlic

Garlic is a star ingredient in the world of natural remedies. It’s considered extremely useful for treating an infinite number of medical, nutritional, and orthopaedic conditions, as well as many others.

In the case of high blood pressure or hypertension, garlic provides benefits for the dilation of the arteries, as well as preventing the formation of blood clots.

  • You can consume it in the form of tablets, add garlic to your recipes, or eat a clove of garlic each day, after leaving it to soak in a glass of water for 6 to 8 hours. You can leave it to soak overnight and eat it the following morning.

Check out this article too: What are the Health Benefits of Garlic?

4. Olive Oil

Since the times of ancient Egypt, the benefits attributed to olives and its derivatives have been well-known in the field of health. When it comes to hypertension, olive oil works as a natural regulator for the body, decelerating the fast pace of blood flow.

This healthy fat is made up of three thousand different components. Some of its most notable properties are that it:

  • Helps prevent cell oxidization.
  • Regulates and better controlling diabetes.
  • Reduces bad cholesterol (LDL)

5. Watermelon

Slices of watermelon and a glass of watermelon juice

Watermelon is one of the best foods for controlling hypertension because of its ability to expand the blood vessels. This also reduces the risk of a stroke.

Watermelons also provide L-citrulline and L-arginine. These are two amino acids that strengthen vascular tone and regulate arterial pressure.

Has your doctor told you that you have high blood pressure, but you haven’t yet developed any serious symptoms? Luckily, there’s still time to avoid complications. Including a portion of watermelon will be a big help.

Remember that the best results happen when you’re disciplined and consistent. It’s your health that’s at stake and you need to be responsible when making choices. A poor diet will only make this condition worse.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.