Beat High Blood Pressure Naturally: Foods and Supplements That Help

High blood pressure (hypertension) is often called the “silent killer” because it can quietly damage your heart, brain, and kidneys without obvious symptoms. 

But the good news is, whether you're managing a diagnosis or aiming to prevent it, simple changes to your diet can make a real difference.

In recognition of World Hypertension Day (17 May), we’re highlighting natural foods and evidence-based supplements that can support healthy blood pressure levels—without relying solely on medication.

1. Leafy Greens

Vegetables like spinach, kale, Swiss chard, and rocket are rich in potassium, which helps your kidneys excrete more sodium through your urine—ultimately lowering blood pressure.

Try blending spinach into smoothies, adding rocket to salads, or steaming Swiss chard as a side.

2. Beetroot

Beetroot is high in nitrates, which help widen blood vessels and improve blood flow. Studies show drinking beetroot juice can significantly reduce blood pressure, even within hours.

Drink 250ml of beetroot juice a day or roast fresh beetroot as a sweet, earthy side dish.

3. Oats

Oats are a great source of beta-glucans, a type of soluble fibre that helps reduce blood pressure and cholesterol levels.

A daily bowl of porridge made with rolled oats, topped with berries, is a heart-healthy breakfast choice.

4. Garlic

Garlic contains allicin, which has been shown to help relax blood vessels and improve circulation. Some studies suggest garlic supplements can be as effective as certain blood pressure medications.

Add fresh garlic to pasta, soups, and stews—or try odourless garlic capsules if raw garlic doesn’t agree with you.

5. Berries

Blueberries, strawberries, and raspberries are packed with flavonoids, which research links to a lower risk of high blood pressure.

Snack on a handful of fresh berries or stir frozen ones into yoghurt or porridge.

6. Fatty Fish

Oily fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which help reduce inflammation and blood pressure.

Aim for two portions a week, grilled or baked, not fried.

7. Dark Chocolate

Yes, really! In moderation, dark chocolate (70% cocoa and above) can help reduce blood pressure thanks to its flavonol content.

Enjoy a small square or two as an occasional treat—not a whole bar!

Supplements That May Help

While food should be your first line of defence, some supplements have been shown to support blood pressure control when used alongside a healthy diet:

Magnesium

Plays a role in relaxing blood vessels. Many people don’t get enough magnesium from diet alone.

CoQ10

This antioxidant helps with energy production in cells and may slightly reduce systolic blood pressure.

Omega-3 Fish Oil

In supplement form, omega-3s can help lower both systolic and diastolic blood pressure.

Potassium (With Caution)

Only supplement under the supervision of a GP or pharmacist, especially if you're on blood pressure medication. Or eat bananas.

A Word of Caution

Always check with your GP or pharmacist before starting any supplements—especially if you’re taking medication for high blood pressure or other conditions. Combining certain foods or supplements with medication can sometimes cause unwanted interactions.

Make Every Day Heart-Healthy

World Hypertension Day is the perfect time to assess your daily habits and start making heart-friendly swaps. A few tweaks—like switching crisps for unsalted nuts or adding a side of steamed greens to your dinner—can go a long way.

Small changes. Big impact.