Blood pressure – the pressure created each time your heart beats as blood is forced through a “network of tubular blood vessels, including arteries, veins, and capillaries”, and especially high blood pressure, is an important indicator of health.
High blood pressure, or high blood pressure – a condition “when your blood pressure is … consistently high” – can harm the body by “increasing the workload on the heart and blood vessels.” Ultimately, this “force and friction… damages the delicate tissue in the arteries”. In addition, high blood pressure can “plaque unhealthy (LDL) cholesterol,” a condition known as atherosclerosis.
This is why it is important to keep your blood pressure in check! Fortunately, plant foods can help.
While a plant-based diet naturally lowers your consumption of meat – high in heart-heavy cholesterol and saturated fat – it also increases your absorption of nutrients like anti-hypertensive anti-inflammatory compounds and antioxidants.
Even so, some plant-based foods are better than others when it comes to lowering blood pressure. Add foods that are low in sodium, high in potassium, high in phytonutrients, and high in fiber to help bring blood pressure to healthy levels!
We also recommend downloading the Food Monster App – With over 15,000 delicious recipes, it’s the greatest herbal recipe resource to help you get healthy! And don’t forget to check out ours Archive for whole foods!
1. Classic spinach crepes
Classic spinach crêpes / One Green Planet
Spinach is a great, diverse plant-based ingredient that is high in nitrates, antioxidants, potassium, calcium, and magnesium that have been shown to help lower high blood pressure. This classic spinach crepes recipe from Helyn Dunn is the perfect spinach recipe for someone who doesn’t necessarily love spinach. Creamy yet light and rich in that beautiful green!
2. Lentil and beet meatballs with noodles
Lentil and beet meatballs with pasta / One Green Planet
This Jyothi Rajesh Lentil and Beet Meatballs with Noodle Recipe has a double punch of blood pressure-loving foods. Beets are high in these nitrates – help relax blood vessels – and lentils are all-round nutrient-rich – especially fiber, magnesium, and potassium – making this the perfect meal to help with those high blood pressure.
3. Green soup
Green soup / a green planet
Sara Oliveira’s green soup recipe should be on everyone’s lips this winter, especially those looking to lower high blood pressure! This beautiful recipe is rich in spinach, carrots and herbs and is warming and healthy.
4. Pumpkin oatmeal overnight
Pumpkin overnight oatmeal / A green planet
This Pumpkin Overnight Oatmeal recipe from Danielle Joy is packed with nutrients! However, when it comes to lowering blood pressure, focus on these oats. Oats are high in beta-glucan, a special type of fiber known to be heart-healthy. Research has also shown that it can be a boon for lowering high blood pressure too!
5. Toasted quinoa grains with pistachios and figs
Are you looking for a unique way to start the day? Not only is this Amy Height Toasted Quinoa Granola with Pistachio and Fig Recipe packed with nutrients, it’s super filling for your tummy too! It also needs pistachios, which are one of the best types of nuts when it comes to foods that lower blood pressure.
6. Wild green quinoa salad
Wild Green Quinoa Salad / A Green Planet
This recipe for a wild green quinoa salad from Laine Rudolfa not only gives your dining table a colorful centerpiece, but also promises a super filling and aromatic salad based on spinach. Get your daily dose of blood pressure friendly greens along with a variety of nutritious ingredients like tomatoes, quinoa, and avocado.
7. Orange vinaigrette and beet salad
Orange vinaigrette beet salad / A green planet
Beets are an excellent source of these nitrates, which can relax blood vessels and help lower high blood pressure. This orange vinaigrette beet salad recipe from Melissa Tedesco is super easy, naturally sweet, and nutritious!
8. Citrus, carrot and cranberry oatmeal
Citrus Carrot and Cranberry Oatmeal / One Green Planet
Citrus fruits are a staple in the kitchen! A splash of lemon or lime can help bring out other flavors, but these plant-based foods are also rich in vitamins, minerals, and botanicals. This citrus, carrot and cranberry oatmeal recipe from Lauren Smith is a great way to start the day with heart-healthy oatmeal and blood pressure friendly citrus fruits!
9. 15 minute Swiss chard, red beans and peanut stew
15 minute rainbow chard, red beans and peanut stew / a green planet
Spinach isn’t the only leafy green that has been shown to help lower blood pressure. Next is Swiss chard! This 15-minute recipe for rainbow chard, red beans and peanut stew from 15-minute vegan is not only filling, but also loaded with “blood pressure regulating nutrients like potassium and magnesium”.
10. Mint chocolate smoothie
Mint Chocolate Smoothie / A Green Planet
This mint and chocolate smoothie recipe from Diane Smith is a complete, healthy meal that is hidden in plain sight! Along with a handful of antihypertensive spinach, this smoothie offers a dose of heart-healthy oats, high fiber flaxseed, antioxidant-rich cocoa nibs, and high-potassium bananas.
11. Nutty citrus and carrot salad
Nutty citrus carrot salad / One Green Planet
This nutty citrus carrot salad recipe by Rosie Daykin features antihypertensive ingredients like carrots, orange juice (and lemon peel!), Walnuts, and parsley!
12. Beetroot, falafel, and rainbow salad
Beetroot falafel rainbow salad / One Green Planet
Another beet recipe for your blood pressure-friendly meal planning! This beetroot falafel rainbow salad recipe from Dani Venn is a great option to be on the go, enjoy work, or have in the fridge for the day’s snacks. Along with beets, this recipe calls for carrots, which are “rich in phenolic compounds … which help relax blood vessels and reduce inflammation”.
13. Frozen gingerbread baked oatmeal
Frozen Gingerbread Baked Oatmeal / A Green Planet
This frozen gingerbread baked gingerbread recipe from Kat Condon seems like all dessert with no healthy side, but it turns out this can be a great addition to a healthy diet! It’s high in oats filled with beta-glucan, which is not only great for lowering blood cholesterol, but has also been shown to help lower blood pressure. Also, this recipe calls for stevia instead of sugar!
14. Fried cauliflower and coconut in oatmeal pots
Roasted cauliflower and coconut overnight porridge pots / One Green Planet
Mix your blood pressure friendly oats with some cruciferous vegetables for the ultimate start to the day! This overnight roasted cauliflower and coconut oatmeal pots recipe by Alexandra Dawson makes it even better with a powerful coconut flavor to bring it all together.
15. No-Bake Crimson Velvet Cheesecake
No-Bake Crimson Velvet Cheesecake / A green planet
Who says you can’t enjoy a piece of cake and take care of your health at the same time? This No-Bake Crimson Velvet Cheesecake Recipe from Amanda Smith naturally sources sweet plant-based foods instead of sugar, and also uses some of those antihypertensive ingredients like beets, lemon, and nuts!
Learn How To Make Plant-Based Meals At Home!
Reducing your meat intake and consuming more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and much more! Milk consumption has also been linked to many health problems including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you who want to eat more plant-based foods, we highly recommend downloading the Food Monster app. With over 15,000 delicious recipes, it’s the greatest herbal recipe resource for reducing your environmental footprint, saving animals and getting healthy! And while you’re at it, we encourage you to read up on the environmental and health benefits of a plant-based diet as well.
Here are some great resources to get you started:
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