Top Power Foods which helps you lower your Blood Pressure, Naturally!

Are you suffering from high blood pressure? Tired of taking medicines like Lopressor to keep it normal? Searching on Google for some Natural Remedy to help you manage the blood pressure?

If you have been answering a Yes to all those questions, then it's really important for you to read through below - top foods which can help you lower your blood pressure and decrease the chances of heart attack as well.

White Beans

Just one cup of White Beans can provide you with vital nutrition: 13% of Calcium, 30% of Magnesium and 24% of Potassium of your daily need.

Health Tip: White Bean can be used in side dishes, soups or with starters in your meal. It's a great source of proteins for for Vegetarians as well.

You can have it steamed, boiled and strained, stir fried with or without salt.

Pork Tenderloin

Around 90 grams of Pork Tenderloin can provide your body with 6% of Magnesium & 15% of Potassium of your daily requirement. Isn't it a lovely rejoice for Non-Vegetarians?

Health Tip: This is a lean portion of meat and hence has low saturated fat content. Consume it grilled, charcoaled, Barbecue or bake as preferred.

Plain Yogurt

One cup of plain yogurt provides you with 49% of the calcium, 12% of the magnesium, and 18% of the potassium you need every day.

Health Tip: Prefer Home Made Fat Free Yogurt over branded ones available in the market. Consume it directly or consume it hung or as a healthy salad dip.

Tilapia Fish

A variety of fish which is a key provider of 8% of Potassium and 8% of Magnesium of your daily nutrition requirements.

Health Tip: This fish is widely available across super markets, hyper stores or cold storage, canned forms. You can grill, roast, suate or steam it for best taste. The best part about this fish is that it comes with least Mercury content.

Kiwi Fruits

Kiwi fruits are widely available across the globe across all stores and hyper markets. Kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the potassium you need every day.

Health Tip: Ripe kiwis can be stored in the fridge or on your counter. They contain more vitamin C than a same-size serving of orange slices.


One peach each day will provide you with 1% of Calcium, 3% of Magnesium and 8% of Potassium your body needs everyday.

Health Tip: Frozen Peach Shake can be an alternative to fresh peaches, as they are not available across the season. So make a shake, freeze it and have a portion everyday.


A Banana a day provides you with 1% of you calcium need, 8% of Magnesium and 12% of Potassium need under daily nutrition requirement.

Dont Miss: Top 20 Health Benefits of Banana

Health Tip: Have them frozen or in a form of a smoothie or just like that. Slice n Dice them or use them as ingredients in your fruit salad, but don't forget to have it once per day.

Kale (Karam Saag)

Similar to Cabbage, Kale (known as Karam Saag) in India helps you not only in Cholestrol reduction but also in blood pressure management. One cup of kale, raw or cooked, provides 9% of the calcium, 6% of the magnesium, and 9% of the potassium you need every day.

Health Tip: Low in calories, kale is widely considered a superfood because it contains a big dose of cell-protecting antioxidants as well as alpha-linolenic acid, a plant-based good fat that cools inflammation.

Red Bell Pepper

Often used to bring colors and vibrancy to your dish, Red Bell Pepper is actually very beneficial. One serving (100grm) can easily provide you with 1% of Calcium, 4% of Magnesium and 9% of Potassium you need daily.

Health Tip: Red Bell Peppers can be easily stored for longer time in your refrigerator. Pack them up in Cloth or Paper Bag and Deep Freeze.


One cup of Broccoli can really help you with 6% of your calcium needs, 8% of Magnesium and up to 14% of Potassium you need to have daily.

Health Tip: Broccoli is often termed as a WONDER PLANT, click here to read why (you'll be SHOCKED).

Sweet Potato

Like it? Yes, you should. It's very very healthy and sweet too :)

A medium sized sweet potato with the skin can provide 4% of the calcium, 8% of the magnesium (7% without the skin), and 15% of the potassium (10% without the skin) you need in your diet each day.

Health TIp: Have it boiled or steamed or baked. Make a Salad or just sprinkle a little rock salt on it. You can make a dessert or a smoothie with it too - in all forms it tastes great.


Typically from south America, this grain type is not very common across the world but you can find them easily in modern retails or online groceries stories. A half-cup of cooked quinoa provides 1.5% of the calcium, 15% of the magnesium, and 4.5% of the potassium you need every day

Health Tip: This high-protein whole grain has a mild yet nutty flavor, contains a variety of health-protecting phytonutrients along with an impressive amount of magnesium, and cooks in less than half the time it takes to make brown rice. Quinoa is gluten free, making it a great option if you’re gluten intolerant or have celiac disease. The most widely available quinoa is a golden beige color, but red and black varieties are also available and worth a try for your high blood pressure diet.


In addition to pressure-soothing minerals and heart-healthy monounsaturated fats, avocados contain health-promoting carotenoids. One-half of an avocado provides 1% of the calcium, 5% of the magnesium, and 10% of the potassium you need every day.

Health Tip: Peel carefully; the dark green flesh just under an avocado’s brittle skin contains large amounts of these disease-fighting compounds.

Interested in customized diet planning or weight management solutions? Book your appointment online, or call me at +91 9873974659. You can follow us on Facebook here or join our Instagram Feed.

About Dietician Ankita Gupta Sehgal

She is one of the best dietitian in Delhi NCR, with 12 years of expertise in Weight Loss, PCOD Correction, Sports Fitness, Thyroid Diet, Diabetic and Cholesterol Management Diets. Consult Dt. Ankita for the most personalised diet plans in person on online for best diet plans, starting at just Rs. 2500 per month. Book Now!

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