High blood pressure or hypertension is one of the leading causes of many chronic illnesses, including heart disease, stroke, and kidney failure, worldwide. Often known as a ‘silent killer’, high blood pressure does not show any signs or symptoms until it is diagnosed. While medications are often prescribed, lifestyle changes, including diet, can play a significant role in managing blood pressure.

Dr. Sanjay Bhojraj, a board-certified cardiologist with over 20 years of experience treating heart disease, has now shared a list of foods that can naturally help lower blood pressure when incorporated consistently into a balanced diet.

What is high blood pressure

Hypertension or high blood pressure develops when the pressure in the blood vessels is too high (140/90 mmHg or higher). It is essential to recognize that blood pressure fluctuates throughout the day, depending on the activities. High blood pressure happens when the force of blood pushing against the artery walls is consistently too high. Over time, this pressure damages the arteries, leading to serious complications like a heart attack and stroke. The normal blood pressure is less than 120/80 mm Hg. What makes hypertension even more dangerous is that almost half of the people are unaware that they are living with it. Early intervention is crucial to prevent further health issues.

Foods that can lower blood pressure naturally

Diet plays a crucial role in managing . “Can you lower your blood pressure without jumping straight to meds? Short answer, yes. Long answer, it’s all consistency. Food is one of the most powerful levers—not just what you eat, but how those nutrients interact with your cardiovascular and nervous systems,” the cardiologist said in a  shared on Instagram.

Dr. Bhojraj also shared a list of foods he often recommends to his patients.

• Avocados: Avocados are rich in potassium and magnesium, two minerals essential for blood pressure regulation. Potassium helps balance sodium levels in the body and reduces strain on blood vessels. Magnesium, on the other hand, promotes relaxation of the vascular system. By adding avocado to daily meals, be it in salads, smoothies, or as a spread, you can naturally lower blood pressure.
• Bananas: Second on the cardiologist’s list is bananas. Yes, this humble fruit can indeed help to manage blood pressure. Its high potassium content helps blood vessels relax and reduces tension in the cardiovascular system. You can eat them as snacks, add them to oatmeal, or as toppings for your breakfast.
• Leafy greens: Your mum is right, as always. You should eat your greens, especially leafy greens. These greens are rich in nitrates, which are compounds that improve blood vessel flexibility and blood flow, ultimately lowering blood pressure. Add spinach, kale, and other leafy greens to your diet.
• Garlic: Garlic has long been celebrated for its medicinal properties. Compounds in garlic, such as allicin, help relax blood vessels and improve circulation, which can lower blood pressure over time.

“Bonus? These foods also support stress resilience, inflammation, and blood sugar,” the doctor added.