Today’s Solutions: September 21, 2023

Bad news: the number of deaths from high blood pressure is on the rise in America. Good news: in many cases, dietary changes alone are enough to solve the issue. If you’re looking for a natural way to lower your blood pressure, here are six essential foods that will help do the trick.

Beet greens

Beet greens are rich in magnesium, antioxidants, and potassium, a mineral that is known to reduce blood pressure. Plus, they are super delicious if you chop them and sauté them.


The beautiful thing about pomegranates is that they are high in polyphenols, an antioxidant that benefits those with high blood pressure and cardiovascular disease. In one study, people who drank a cup or more of pomegranate juice daily showed a decrease in both systolic (the maximum pressure your heart exerts while beating) and diastolic (the amount of pressure in your arteries between beats) numbers.


Pistachios, a beloved flavor for many, are members of the cashew family. Besides tasting great, other accolades of pistachios are that they are full of healthy fats, potassium, and other compounds that reduce blood pressure.


It turns out that snacking on yogurt is another great way to lower blood pressure. One review found a link between low-fat dairy, especially yogurt and milk, and reduced risk of hypertension. In another study, women who ate five or more servings of yogurt a week showed a 20% reduction in their risk for developing high blood pressure.

Flax seeds

As we mentioned in a couple of other articles, flax is high in omega-3 fats. They also contain a lot of fibers, which help protect against high blood pressure.


If blood pressure is an issue, we recommend finding ways to integrate beets into your diet. With beets, you get a whole lot of polyphenols and nitric oxide, a compound that reduces inflammation and promotes vasodilation (widening of arteries) to lower blood pressure. Whether it’s through beet juice or simply by adding slices of beets into your salads, these red roots will help keep the blood pressure low.

This story was one of the best from 2019, and we are happy to include it in our “12 Days of Optimism” as we get ready to welcome 2020!

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