Top 5 foods you should eat to lower blood pressure – and one may surprise you (2025)

A doctor has shared five foods that have been scientifically proven to help lower high blood pressure - a health risk that affects over a quarter of adults in the UK that could lead to heart attack

A top doctor, educated at Harvard and Stanford, has revealed a quintet of foods that can aid in lowering high blood pressure.

In the UK, it's estimated that over a quarter of adults, approximately 14.4 million individuals, suffer from high blood pressure, with around nine million diagnosed by their GP, as per data from the British Heart Foundation.

Leaving high blood pressure unchecked could drastically increase the likelihood of heart attacks and strokes, and is also linked to a higher risk of vascular dementia.

To assist people in managing their blood pressure, Doctor Sethi has turned to TikTok to share a scientifically-backed selection of foods known to help mitigate and prevent hypertension.

"Top five foods that can help lower blood pressure, supported by scientific evidence," Doctor Sethi said at the beginning of his TikTok video.

The doctor then proceeded to detail the five beneficial foods and how they can help lower your high blood pressure.

1. Bananas

"First, bananas," he declared. "These are high in potassium which aids in reducing blood pressure by helping the kidneys eliminate excess sodium."

Consuming an abundance of sodium-rich items, like those heavy in salt, can lead to high blood pressure, heightening the danger of heart attacks and strokes, as noted by the NHS.

Thus, aiding your system in expelling any surplus sodium is an effective strategy for combating elevated blood pressure.

2. Dark chocolate

The second may surprise you – dark chocolate. Although, many consider chocolate 'unhealthy', the doctor said dark chocolate is "packed with magnesium and flavanols which lower blood pressure by boosting the production of nitrous oxide".

Studies indicate that nitric oxide aids in the relaxation of blood vessels, facilitating easier blood flow and thereby reducing blood pressure.

It's thought that dark chocolate could be more beneficial for older individuals or those at increased risk of heart conditions, rather than younger people.

3. Beetroot

Further discussing dietary choices, he pointed out beetroot as the third food that could aid in lowering blood pressure due to its similar beneficial properties as dark chocolate.

"Beetroot can improve blood pressure due to its organic nitrates, which the body converts into nitrous oxide," he elaborated.

Research backed by the British Heart Foundation discovered that patients with high blood pressure who consumed 250ml of beetroot juice daily saw their pressure levels return to normal by study’s end.

4. Pomegranate

Moving to the next food recommendation, Dr Sethi said: "Pomegranates have been shown in studies to reduce blood pressure by lowering the levels of angiotensin converting enzyme (ACE)."

ACE is an enzyme critical in blood pressure regulation through its effect on vessel size, as explained by the NHS.

5. Ginger

Concluding his advice, Dr Sethi mentioned: "And finally, ginger can act as a natural calcium channel blocker, making it a useful tool for managing blood pressure,".

Ginger could be a secret weapon in the fight against high blood pressure, according to research. A study from 2017 found that daily consumption of this root could reduce the risk of hypertension.

If you're concerned about your blood pressure or think you might be at risk, it's advised to book an appointment with your GP, says the NHS. Alternatively, you can get your blood pressure checked at your local pharmacy.