August 2022

Top 9 Mediterranean Foods For Better Blood Pressure

By Sucharita Sen

The Mediterranean diet is beneficial for blood pressure control. Many food options, including the following, are low in calories, lowering the risk of cholesterol-induced blood pressure.

Extra Virgin Olive Oil

The silver thread in a typical Mediterranean diet is extra virgin olive oil, or EVOO. Because of its high antioxidant polyphenol and oleic acid content, it is suitable for people with high blood pressure.

Fatty Fish

Salmon and other fatty fishes such as tuna, mackerel, and herring are essential components of Mediterranean cuisine.

Tomato Juice

Tomato juice is an excellent way to promote blood pressure reduction. According to one study, drinking unsalted tomato juice lowers systolic and diastolic blood pressure.

Swiss Chard

This leafy green is high in potassium and magnesium, two minerals that help regulate blood pressure.


Beans are high in potassium, magnesium, and protein, all of which work together to keep your heart healthy. Kidney, pinto, lima, white, and black beans are all excellent blood pressure reducers.


It is safe to say that eating spinach helps to lower blood pressure. Because it contains heart-healthy antioxidants, magnesium, potassium, and nitrates, spinach is an ideal Mediterranean dish for hypertensive people.


Berries such as strawberries, blueberries, and raspberries dilate and relax blood vessels, allowing blood pressure to be controlled.


Seeds are a natural remedy for maintaining healthy blood pressure levels. They provide potassium, magnesium, and nitric oxide to the body, which stimulates blood vessels and is necessary for healthy blood pressure.

Red Wine

Polyphenols, which are antioxidants found in red wine, may help protect the lining of blood vessels in the heart. As a result, drinking red wine on occasion may help lower blood pressure.

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