Live Chat 020 3322 1430
Patient support team available now: Mon-Fri 08:00-18:00
The 121Doc Health Blog Everyone for your health

Lower Your Blood Pressure, Eat These Foods

Posted in General Health 15 Sep, 2015

We all know that healthy blood pressure is achieved by eating well, exercising and throwing away the cigarettes, but what food should we eat if processed meals, crisps and beers are off the list?

Here are some calcium, magnesium and potassium rich foods that help reduce the causes of high blood pressure.


Frozen or fresh blueberries are the mortal enemy of high blood pressure. Researchers found that the fruit increases levels of nitric oxide, which sounds flammable, but is only a molecule that relaxes your blood vessels and widens them. Blueberries are great on cereal, with yogurt, or simply eaten from a bowl.

Pork Tenderloin

Hmm, an unexpected entry. Low fat pork has 6% of the magnesium and 15% of your daily potassium requirements. Fatty meats, on the other hand, just add to blood pressure problems, so it's best to avoid them.

Plain yogurt

Fat free yogurt has loads of calcium. It's great for you in many ways, even keeping a lid on yeast infections. Greek yogurt is full of protein too, which stops you feeling hungry.

Kiwi Fruit

I love kiwis but they always take so long to ripen. Kiwis have lots of potassium, magnesium and calcium, plus more vitamin C than an orange size for size. Use a potato peeler to get the skin off or your blood pressure may shoot back up.


Bananas are a fruit bowl staple - that's good because they are hugely beneficial. When bananas go brown you can mash and freeze them for pretend ice-cream.


Cook some kale with your pork tenderloin and you have a blood pressure reducing tasty dinner. It's full of antioxidants and fibre. Kale is so good for you there isn't enough space here to list all its benefits.

Buy baby kale if you don't like the strong taste of fully-grown leaves.

Sweet Potato

The toddler's favourite, sweet potato is a blood pressure reducer. They are great mashed or roasted, but leave the skin on for extra minerals.


Half a cup of quinoa provides 15% of your recommended daily magnesium intake. Dig in if you've not had it before, it tastes nutty. It's gluten free and makes a great rice substitute for the celiacs out there.


A personal favourite, avocado is full of mono-saturated fats, which are heart healthy. I recommend chopping them in half, twisting the two halves to pop them apart, removing the stone and then scooping out the flesh with a spoon. No messy chopping required.

Any Fruit Or Vegetable

In fact, all fruit and veggies are good for you. When eaten instead of salty, sugary processed foods they will all reduce your blood pressure.

Growing your own fruit and veg will help too; there really is no end to their usefulness. Gardening is good exercise, the produce is healthy, and the whole process of gardening is calming (except when you find a snail in the compost). If you don't have a garden, grow some vitamin-packed herbs in pots, window boxes and hanging baskets.

Lord, I'm starving. It's avocado in Greek yogurt for lunch today because the kiwis are like cannonballs. What are you having?

There is medication available to people who suffer from high blood pressure. Lisinopril tablets are a prescription drug that help dilate blood vessels, easing the stress on the heart. Visit our Lisinopril page today for more information.

Submit Comment
  • Your Name:*
  • Your Email:
  • Your Comment:*
Continue reading
Discover 121doc Blog Categories
Discover more

It's a well-known fact that smoking is harmful not only for smokers, but... Continue reading

According to the most recent figures from the Office of National... Continue reading

When the UK smoking ban for enclosed public spaces came into effect a... Continue reading