5 Foods to Control High Blood Pressure Without Medication

February 8, 2022

Not everyone is comfortable with taking medication and especially those that you have to take on a daily basis. Blood pressure is one such disease that is the most prevailing of all. Controlling the symptoms and the aftermath gets difficult most of the time. 

According to the best general physician in Rawalpindi, medication is not the only factor that contributes to the cure of high blood pressure. With that, you need to incorporate lifestyle and dietary changes.  These modifications can not only decrease the risk of high BP but also all the other heart-related diseases like Stroke and other kidney-related diseases like Kidney stone

Keep on reading if you want to add dietary changes to your diet to control your increasing blood pressure. Foods high in magnesium, potassium, and other specific ingredients help a lot. 


An appropriate amount of kiwi intake daily can reduce high blood pressure. In people who have slight elevation in the blood, pressure kiwi is said to be working great. 

An appropriate amount consists of 3 kiwis a day. If you keep taking it for 8 weeks you will see visible differences in both your diastolic and systolic blood pressure. Kiwi contains bioactive substances that can result in the reduction of BP. It is rich in vitamin C and improves the reading of blood pressure significantly. 

It is very easy to consume. You can add it to your smoothies or can take it with lunch. 


A very vital nutrient that is used in controlling high blood pressure is called potassium. Bananas are highly rich in potassium. Try and consume one medium-sized banana every day. It contains 422 milligrams of potassium. 

Potassium is very helpful in reducing the effects of sodium and removes all the tension built up in the walls of the arteries and blood vessels. The healthy amount of potassium that an adult person should take is 4700 milligrams (mg) every day. Many other sources are rich in potassium. 

  • Halibut
  • Avocado
  • Tuna
  • Mushrooms
  • Tomatoes

If you have kidney issues, you should always consult your doctor before increasing your potassium intake. It can be harmful to the kidneys and leads to the development of stones. 


Berries are rich in anthocyanins, these are antioxidants flavonoids. People who take anthocyanins in a good amount are 8 times less likely to get hypertension. And those people who don’t are very much likely to get affected by high blood pressure. 

You can have berries as a fruit or can add this to yogurt. Can add them in smoothies and oatmeals for better taste. 


Oats are highly rich in beta-glucan which is a fiber. This works great in reducing blood cholesterol levels and lowering high blood pressure. Beta-glucan is said to lower both systolic and diastolic blood pressure. Barley is also one food that is rich in beta-glucan. 

You can start your day with a bowl full of oatmeal. Go for rolled oats instead of using breadcrumbs in order to give your chicken texture. You can use it to cover your vegetarian burger patties too. 


To manage high blood pressure, the intake of nitrates is very essential. Add leafy greens to your diet to get the needed intake of nitrates. Eating 1 to 2 servings of nitrate-rich vegetables each day can help in the reduction of blood pressure for the next 24 hours. 

Leafy greens include:

  • Lettuce
  • Spinach
  • Cabbage
  • Fennel
  • Swiss Chard

You can have a meal and add spinach to it. Add your greens in stews, soups, tasty side dishes and you can bake them too. 


Watermelon is rich in citrulline which is an amino acid. It helps greatly in managing hypertension. Citrulline helps the body to make nitric acid which is a gas that helps in relaxing the arteries and blood vessels and increases their flexibility.

This can ease the flow of blood and lower blood pressure. Increase your watermelon intake, add it as a fruit to your diet. Get it through juices and smoothies or enjoy it in a chilled soup. 

Final Thought

Hypertension is a very serious disease and needs to be managed with time. Although it’s not possible to get rid of the stress completely, a few steps can be taken in order to stay away from it. The most important change is through changing your diet.  Ignore that is not suiting you, visit your doctor and keep taking your medications and the prescribed food options to reduce stress.

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