Anthony Lee - Jan 01 2020
10 Best Foods to Lower Blood Pressure Naturally (+ Expert-Recommended Supplement for Heart Health)
Managing high blood pressure is key to living a long, active, and healthy life. As a pharmacist and functional wellness advocate, I’ve seen firsthand how the right foods — combined with intentional supplementation — can make all the difference.
One of the most effective (and honestly, most enjoyable) ways to support healthy blood pressure is through your diet. The right foods can help relax your blood vessels, support kidney function, and reduce inflammation — all of which are critical for cardiovascular health.
One of the most effective (and honestly, most enjoyable) ways to support healthy blood pressure is through your
Understanding High Blood Pressure — and Why It Matters
High blood pressure, or hypertension, happens when the force of blood pushing against your artery walls is consistently too high. Left unmanaged, it quietly
diet. The right foods can help relax your blood vessels, support kidney function, and reduce inflammation — all of which are critical for cardiovascular health.
Understanding High Blood Pressure — and Why It Matters
What is the DASH Diet?
The DASH diet is a balanced, heart-healthy eating plan developed to lower high blood pressure through nutrition. It emphasizes foods that are naturally rich in potassium, magnesium, and fiber while reducing sodium and unhealthy fats.
High blood pressure, or hypertension, happens when the force of blood pushing against your artery walls is consistently too high. Left unmanaged, it quietly increases the risk of heart attack, stroke, kidney damage, and even cognitive decline.
While genetics and stress can play a role, diet and lifestyle are often the most powerful tools we have — and they’re entirely within your control.
increases the risk of heart attack, stroke, kidney damage, and even cognitive decline.
While genetics and stress can play a role, diet and lifestyle are often the most powerful tools we have — and they’re entirely within your control.
Top Foods to Lower Blood Pressure
MIf you want to reduce your blood pressure naturally, here are 10 foods I recommend integrating into your weekly routine:
- Leafy Greens
Spinach, kale, and Swiss chard are loaded with potassium, which helps your body flush out sodium — a key driver of high blood pressure. - Berries
Blueberries, strawberries, and raspberries are rich in flavonoids, natural compounds that improve blood flow and reduce pressure on artery walls. - Beets
These are high in nitrates, which convert into nitric oxide in the body — a compound that helps widen blood vessels. - Oats
Thanks to beta-glucans, oats help lower cholesterol and support smoother, less resistant blood flow. - Bananas
Another potassium powerhouse, bananas help regulate fluid balance and nerve function — both of which impact blood pressure. - Fatty Fish
Salmon and mackerel are rich in omega-3s, known for reducing inflammation and improving artery flexibility. - Garlic
Garlic contains allicin, which has mild vasodilating effects. Translation? It helps your blood vessels relax and function better. - Nuts and Seeds
Think almonds, walnuts, flaxseeds. They deliver magnesium, healthy fats, and fiber — all of which support a healthier heart. - Legumes
Beans and lentils are excellent sources of plant-based protein and soluble fiber, which together help lower pressure and support metabolic health. - Dark Chocolate
Yes, really. In moderation, high-quality dark chocolate (70% or more cacao) provides flavonoids that improve circulation.
When Food Isn’t Enough — Why I Formulated a Blood Pressure Support Supplement
MEven with a great diet, many of my patients still struggle — especially if they’re taking prescription blood pressure medications. These drugs often deplete the very nutrients your heart and blood vessels need to thrive. That’s why I created Dr. Emery’s Blood Pressure Support — to replenish those gaps and help you feel more energized, focused, and balanced.
What’s Inside My Formula:
- Vitamin D3 (125 mcg): Supports cardiovascular health and aids in calcium absorption.
- Magnesium Glycinate (250 mg): Promotes muscle relaxation and vascular health.
- Zinc Picolinate (25 mg): Enhances immune function and supports heart health.
- Potassium Chloride (500 mg): Assists in balancing sodium levels and maintaining healthy blood pressure.
What You Might Notice:
- Less dizziness and fatigue
- Reduced swelling and tingling
- Clearer thinking and improved focus
MIf you’re taking blood pressure meds and experiencing side effects like low energy, swelling, or brain fog — this might be the nutrient support your body’s been missing.
🥬 Leafy Greens - Spinach, kale, and Swiss chard are potassium-rich, helping your body get rid of excess sodium and keep blood vessels relaxed.
🍓 Berries - Loaded with flavonoids, natural plant compounds that help relax blood vessels and improve circulation, these little powerhouses may also help prevent hypertension.
🍌 Bananas - A go-to source of potassium, bananas help balance sodium levels, making them a simple way to support blood pressure.
🐟 Fatty Fish - Salmon, mackerel, and tuna provide omega-3 fatty acids, which are known for reducing inflammation and improving heart function.
❤️ Beets - High in nitrates, beets help widen blood vessels, improving blood flow and naturally lowering blood pressure. Better circulation doesn’t just benefit your heart—it can also support performance in other areas, too.
🧄 Garlic - This isn’t just for flavor—garlic has been linked to better circulation and lower blood pressure thanks to its active compounds.
🍫 Dark Chocolate - If you need an excuse to eat chocolate, this is it. 70% cacao or higher contains flavonoids that help with circulation.
🥜 Nuts & Seeds - Almonds, walnuts, and flaxseeds deliver magnesium and healthy fats, two key players in blood pressure regulation.
🌾 Oats - A fiber-rich food that helps keep arteries clear and blood pressure stable.
🍵 Hibiscus Tea - Studies suggest that drinking hibiscus tea regularly can lower blood pressure, thanks to its natural antioxidants.
Final Thoughts
Managing high blood pressure doesn’t have to mean waiting for bad news at your next appointment. It can be empowering, healing — and even enjoyable. Start with food. Move your body. Breathe deeper. And when you need a little extra help, trust that I’ve got your back.
Warmly,
Dr. Kiera Emery, PharmD/MBA
