New snacks on sale now for a limited time! Use code NEW for 15% off.

4 Powerful Foods to Prevent High Blood Pressure

One of the biggest health afflictions of our day, high blood pressure is a blight on over a billion people around the globe. Luckily, there are a few simple changes we can make to our plates to reduce our risk for developing the condition. Let's start with 4 nourishing foods known to lower high blood pressure.

High blood pressure, also known as hypertension, is one of the most widespread blights on our health, affecting an estimated third of Aussie adults. It occurs when the pressure of our blood against our artery walls is excessively high. It’s generally defined as a systolic blood pressure over or equal to 140mmHg or a diastolic blood pressure over or equal to 90mmHg, with the former describing the arterial pressure when your heart beats and the latter when your heart rests between beats.

High blood pressure is aptly referred to as a “silent killer” as it often comes on without noticeable symptoms, and left untreated it can lead to heart disease and stroke. This sounds scary, but it's not completely out of our control. For starters, regular health checks with your doctor are an important way to keep an eye on your blood pressure. There are also a number of lifestyle changes that can significantly lower your risk; making changes to your diet can also play a crucial role in managing your blood pressure. In this blog, we will discuss four foods that can help reduce high blood pressure.

Leafy greens

Leafy greens, like spinach, kale, and mustard greens, are all rich in potassium, a mineral that can help reduce the effects of excess sodium on the body. A diet overloaded with sodium is a common contributor to high blood pressure, and consuming more potassium can help to counteract these effects. How? Well, it promotes the excretion of this excess salt, helping to flush it out of the body. Potassium also helps relax the blood vessels, thereby decreasing blood pressure. You can also find high potassium levels in the following foods:

  • Beans
  • Nuts
  • Dairy foods
  • Starchy vegetables

We also know that leafy greens are loaded with nitrates, which can help to dilate blood vessels, further reducing blood pressure.


Berries are rich in flavonoids, a type of antioxidant that can help to reduce inflammation and improve blood vessel function. Eating a diet rich in flavonoids has been shown to help reduce blood pressure and lower the risk of heart disease. So, add some blueberries or strawberries to your morning oatmeal for a health boost.


Yoghurt is an excellent source of calcium, a mineral that plays a crucial role in regulating blood pressure. Studies have shown that increasing calcium intake can help to lower blood pressure in individuals with hypertension. But that’s not the major reason yoghurt is on this list – this tasty food is also a good source of probiotics, which can help to improve gut health and reduce inflammation, further reducing blood pressure. After all, our gut health has a major effect on our whole body – from our brain to our skin to our blood, it’s all connected.


Fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, a type of healthy fat that can help to reduce inflammation and improve blood vessel function. Eating a diet rich in omega-3s has been shown to help reduce blood pressure and lower the risk of heart disease. You can also get omega-3s from other sources such as nuts, seeds and algae oil.

Join us for the 8-Week Program and we’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health. You might even consider gifting your mum with the program! With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!

2 Responses

I Quit Sugar

I Quit Sugar

July 14, 2023

Thanks Jane! We can’t wait to share them! xx The IQS Team

Jane Robson

Jane Robson

July 14, 2023

Looking forward to your recipes

Leave a comment (all fields required)

Comments will be approved before showing up.

Search our shop