If you aren't currently struggling with hypertension (high blood pressure) or pre-hypertension, there are good chances that you'll have to deal with it at some point during your life. According to the U.S. Department of Health and Human Services, people who have never had high blood pressure by the age of 55 have a 90 percent chance of developing it later in life. Some medications work to lower blood pressure, but there are also plenty of foods that will naturally lower levels as well.
Celery
Include celery in your weekly snacks or meals. A 1-cup serving of raw, chopped celery has 263 mg potassium, close to 10 percent of the recommended daily allowance. According to the Mayo Clinic, potassium can work with moderate amounts of sodium to regulate blood pressure and reduce high blood-pressure levels. The Clinic also notes that fresh foods such as celery are better sources of potassium than dietary supplements for people who are trying to lower blood pressure.
Potatoes
Eat baked or mashed potatoes without high-fat add-ons as a main dish. The U.S. Department of Health and Human Services reports that a single medium potato has more than 900 mg of potassium and a sweet potato has close to 550 mg. A potato also has almost 50 mg magnesium, a mineral that works in conjunction with calcium and potassium to lower high blood pressure and manage more moderate blood-pressure levels.
Bananas
Have a banana with breakfast or as a mid-morning snack. Bananas are high in potassium, with more than 400 mg per serving, and they add extra servings of fruit to a daily diet that could be lacking in whole foods.
Leafy Greens
Make a salad with spinach, kale or other leafy greens. The Mayo Clinic recommends these green vegetables as rich sources of calcium, magnesium and potassium, the three most important minerals for lowering blood pressure.
Soybeans
Replace several servings of meat every week with soybeans and soy products. A 1-cup serving of soybeans has more than 40 percent of the recommended daily allowance of potassium, magnesium and calcium. Soybeans are also high in dietary fiber, with about 11 g per cup. A high-fiber diet called the DASH (Dietary Approaches to Stop Hypertension) diet is recommended by the Mayo Clinic and the U.S. Department of Health and Human Services to help people with hypertension lower their blood pressure.
Low-Fat Dairy
Drink non-fat or low-fat milk with meals. The U.S. Department of Health and Human Services recommends substituting full-fat milk and dairy products with their non-fat and low-fat counterparts to maintain or increase calcium consumption while lowering cholesterol and saturated fat intakes.
