Plant-Based Foods For Controlling Blood Pressure

Plant-Based Meals
Plant-Based Meals
Plant-Based Food
Plant-Based Food

High blood pressure or hypertension can increase the risk of different chronic health conditions like heart diseases and stroke. So it is important to effectively deal with this problem to lead a better life. Some researchers suggest that certain plant-based foods are capable of maintaining healthy blood pressure in humans. Some of these foods are listed below:


Berries including strawberries and blueberries contain phytochemicals known as anthocyanins. They are a type of flavonoids that carry powerful antioxidant properties.

A large study conducted on 34,000 people suffering from hypertension showed that the intake of anthocyanins, especially from strawberries and blueberries, helped to reduce the risk of hypertension.


The high amounts of potassium present in bananas make them an important candidate to add to your diet plans for controlling blood pressure. This mineral can be a great aid for you to control hypertension.

Potassium might lower the effects created by sodium and relieve the tension present in the walls of the blood vessels. Hence, make sure to include bananas in your healthy meal prep plans.

Some other plant-based foods high in potassium are avocado, cantaloupe, halibut, sweet potatoes, tomatoes, and mushrooms.


You might be able to control blood pressure by drinking beet juice. Studies suggest that drinking beet juice is helpful for people with hypertension to control blood pressure effectively.

Researchers suggest that the high amounts of inorganic nitrate present in beets are responsible for reducing blood pressure. So make beets a part of your everyday diet to control increased blood pressure.

Dark Chocolate

A review of several trials suggests that dark chocolate rich in cocoa can help to reduce blood pressure in people who are suffering from hypertension.

But make sure to get high-quality chocolate that contains at least 70% cocoa and consume about 1 ounce or a single square a day.


Daily consumption of kiwi can help to lower blood pressure if the levels are slightly elevated. A study found that consuming 3 kiwis per day for almost 8 weeks is found to help with reducing both systolic and diastolic pressure.

Researchers believe that different bioactive compounds in kiwis can be responsible for their ability to reduce blood pressure. They have rich amounts of vitamin C that can have a significant impact on blood pressure levels.

These foods can be of help to you if you want to control your blood pressure naturally. They are found to reduce hypertension in people with slightly elevated levels of blood pressure. They can be useful for you to prevent the development of heart diseases and stroke.