High blood pressure (also called hypertension) is one of the most common—and most silent—health concerns worldwide. According to the World Health Organization (WHO), raised blood pressure contributes to an estimated 7.5 million deaths each year, accounting for approximately 12.8% of global deaths (Hegde & Solomon, 2015). This makes hypertension not just a personal health issue, but a major global burden linked to serious illness and premature death.

In 2008, it was estimated that nearly 40% of adults aged 25 and older worldwide had high blood pressure. And while the percentage of people affected declined slightly between 1980 and 2008, the total number of cases increased dramatically—from about 600 million to nearly 1 billion (WHO estimates). Even more concerning, the global number of people living with hypertension has now risen to over 1.3 billion, with many individuals still unaware that they have it (PAHO, 2023).

So why is blood pressure such a big deal?

Blood pressure refers to the force of blood pushing against the walls of your blood vessels as your heart pumps. Every time your heart beats, it sends blood throughout your body to deliver oxygen and nutrients needed for survival. That “push” against your arteries is what healthcare providers measure when they take your blood pressure reading.

Most blood pressure measurements focus on what is known as arterial blood pressure, typically checked using a device called a sphygmomanometer (a blood pressure monitor). Results are recorded using two numbers:

• Systolic pressure (the top number): the pressure when the heart contracts
• Diastolic pressure (the bottom number): the pressure when the heart relaxes between beats

Because high blood pressure is strongly linked to stroke, heart disease, kidney damage, cardiovascular complications, and early death, it is one of the first vital signs checked during a medical visit. This becomes even more serious in cases of resistant hypertension, a condition where blood pressure remains uncontrolled even when a person is taking three or more blood pressure medications (Shalaeva & Messerli, 2023).

While medications such as calcium channel blockers and other antihypertensive drugs play an important role in treatment, research continues to show that diet and lifestyle changes can also make a measurable difference—especially for individuals trying to prevent hypertension or improve mild to moderate high blood pressure naturally.

In this article, we’ll break down what blood pressure readings really mean, explore common symptoms and risk factors, and highlight seven science-supported foods that may help support healthy blood pressure levels—including beetroot, blueberries, and the famous natural remedy, garlic. We’ll also discuss how lifestyle habits like exercise, stress management, and overall nutrition can help protect your heart long-term. Let’s discuss!

Blood Pressure Reading: What the Numbers Mean?

A blood pressure reading is made up of two numbers that represent two different forces inside your arteries: systolic blood pressure (SBP) and diastolic blood pressure (DBP).

1. Systolic Blood Pressure (Top Number)

Systolic pressure is the higher number (the top number). It reflects the pressure in your arteries when your heart contracts and pumps blood out into the circulatory system. In other words, this is the force created during a heartbeat.

2. Diastolic Blood Pressure (Bottom Number)

Diastolic pressure is the lower number (the bottom number). It measures the pressure in your arteries when your heart relaxes between beats. This is essentially your baseline pressure when the heart is resting.

A blood pressure reading is written as a fraction, such as:

120/80 mmHg

The unit mmHg stands for millimetres of mercury, which is the standard measurement used in blood pressure monitoring.

In this example:

• 120 mmHg = systolic blood pressure
• 80 mmHg = diastolic blood pressure

According to the American Heart Association, a normal blood pressure reading is generally considered to be below 120/80 mmHg.

Normal vs High vs Low Blood Pressure

Blood pressure readings are typically classified as normal, elevated, high (hypertension), or low (hypotension). One important thing to understand is that either number can signal a problem—meaning you can have a concerning blood pressure reading even if only one number is too high or too low.

When Is Blood Pressure Considered High?

A reading is generally considered high if:

• Systolic blood pressure is 140 mmHg or higher, regardless of the diastolic number or Diastolic blood pressure is 90 mmHg or higher, regardless of the systolic number

This is why it’s possible for someone to have “high blood pressure” even if only one number is elevated.

When Is Blood Pressure Considered Low?

Blood pressure may be considered low when:

• Systolic blood pressure is 90 mmHg or lower, regardless of the diastolic number or Diastolic blood pressure is 60 mmHg or lower, regardless of the systolic number.

Low blood pressure does not always mean something is wrong, but it can cause symptoms such as dizziness, fainting, fatigue, blurred vision, and weakness—especially if it drops suddenly.

What Is a Hypertensive Crisis?

A blood pressure reading of:

180/120 mmHg or higher is considered a hypertensive crisis. If you get a reading this high, you should wait a few minutes and check again. If it remains elevated, it is strongly advised that you seek urgent medical attention, as dangerously high blood pressure can increase the risk of serious complications such as organ damage, stroke, chest pain, shortness of breath, numbness, and severe headaches (Blood Pressure UK).

You’ll also see these ranges clearly summarized in the table included later in this article.

Why Blood Pressure Readings Matter

Although medications are often used to manage hypertension, lifestyle habits—especially diet, physical activity, weight management, and stress control—are commonly recommended alongside treatment.

The good news is that certain foods contain natural compounds that may support healthier blood pressure levels. Some improve blood vessel function, while others help reduce inflammation, support circulation, or assist the body in balancing sodium and potassium.

In this article, we’ll explore blood pressure in greater detail, including risk factors and common symptoms, prevention strategies, lifestyle changes and seven (7) foods that research suggests may help support healthy blood pressure levels.

These include foods such as cherries, beetroot, blueberries, garlic, cinnamon and oatmeal, along with potassium-rich options like sweet potatoes, bananas, apricots and coconut water, among others.

You can learn more about vitamins and minerals in the articles below, as well as the different foods they can be found in:

• Our ABCs (Vitamin Overview)
• Why Minerals?

Which number is more important (Systolic or Diastolic Pressure)?

Both numbers are important as both are used to diagnose whether you have high or low blood pressure.  However, it is said that Doctors typically give more attention to systolic blood pressure (the top number) as it is seen as a major risk factor for the development of cardiovascular disease, especially for persons over the age of 50 years.  

Additionally, according to (heart.org), the risk of death from ischemic heart disease or stroke is heightened with every increase of twenty (20) mmHg systolic pressure or ten (10) mmHg diastolic pressure for persons between the ages of forty (40) to eighty-nine (89) years of age.

Risk Factors for High Blood Pressure

As indicated, some of the risk factors for high blood pressure include consuming a high salt diet, low fruit and vegetable intake, consuming a lot of saturated and trans-fat, smoking, being physically inactive, being overweight or obese, as well as having a family history of hypertension (Yang et al. 2017). 

Additionally, one can become at high risk for developing high blood pressure if they have other comorbidities such as diabetes or chronic kidney disease and an overall unhealthy lifestyle.

Symptoms of High Blood Pressure

According to research, high blood pressure can be difficult to diagnose, especially in the early stages, as most people do not experience any symptoms.  As such, the disease is often identified upon the occurrence of some medical complications (Kim et al. 2000).

According to the World Health Organization and Kowalski et al. (2023), some of the symptoms associated with the disease are Dizziness, headaches, heart palpitations, chest pain/discomfort, confusion, difficulty breathing, nausea, vomiting, vision issues, etc.

Seven (7) Foods and Habits that Can Help with High Blood Pressure:

• Cherry.
• Beetroot.
• Blueberries.
• Garlic.
• Cinnamon.
• Oatmeal.
• Foods high in Potassium.
• Exercise.
• Lifestyle Changes.

Cherry and Blood Pressure

Cherries are known as a nutrient-dense food which is low in calories and contains many nutrients such as fiber, polyphenols, vitamin C and potassium (McCune et al. 2011).  While there are many varieties of this fruit, the most popular ones are sweet and tart.  According to research, both can have a positive impact on both systolic and diastolic blood pressure.  However, some research has shown that tart may be more beneficial for blood pressure.

The effects of cherries on high blood pressure were observed in a study by Keane, George et al. 2016 as well as Kent et al (2016), where it was found that both systolic and diastolic blood pressure were lowered within two (2) hours of consuming 300 ml of sweet cherry juice from the Bing cherry variety. However, the participant’s blood pressure returned to baseline levels after six (6) hours.

Additionally, in a 6-week study of diabetic women, both systolic and diastolic blood pressure were significantly reduced after the consumption of tart cherry juice concentrate of 40g per day.  It must be noted that the effects of the cherry juice were experienced just after 1 or 2 hours after ingestion (atai-jafari et al, 2008).  The results were not this significant after the consumption of sweet cherry concentrates of two hundred (200) millilitres per day.

You can read more on the cherry and blood pressure, along with cherry’s other benefits,s in this article:

• Cherry O’Baby –  5 health benefits of eating cherries.

Beetroot and Blood Pressure

Research has shown that consuming beetroot juice on a low nitrate diet may help lower blood pressure and thus reduce the risk of cardiovascular disease. 

In a controlled double-blinded randomized study conducted by Coles & Clifton, 2012, with thirty (30) participants, men and women (15 men and 15 women), the participants drank five hundred (500) grams of beetroot juice as well as a placebo juice.  The participants who drank the beetroot juice experienced a reduction in systolic blood pressure six (6) hours after drinking the beetroot juice relative to the placebo juice group.  The reduction in blood pressure was also seen to be more potent in the male participants than in women.

The potential of beetroot as it relates to the lowering of blood pressure was said to be due largely to its high inorganic nitrate levels, which have proven to decrease blood pressure as well as improve cardiovascular function (Cosby et al. 2003).

You can read more on beetroot and blood pressure, along with beetroot’s other benefits, in this article:

• Beetroot – It’s more than just a dietary nitrate powerhouse – Here are 5 more awesome benefits you should know.

Blueberries and Blood Pressure

Research contends that the consumption of blueberries may help to reduce both systolic and diastolic blood pressure as well as improve arterial stiffness, which is usually seen in postmenopausal women with pre-and stage-1 hypertension. This was observed in a double-blinded placebo-controlled clinical trial conducted by Johnson et al. (2014) over an eight (8) -week period, where participants, after consuming twenty-two (22g) grams of frozen-dried blueberry powder mixture, experienced a reduction in both systolic and diastolic blood pressure. 

It must be noted that over forty-eight (48) participants were post-menopausal with ‘pre‘ and ‘stage-1‘ hypertension.  The participants randomly received both the blueberry powder and a control powder of the same proportion.  In addition to the reduction of blood pressure, the participants who consumed the blueberry powder mixture experienced a reduction in arterial stiffness due in part to beetroot’s ability to increase the production of nitric oxide and its vasodilatory effect (Johnson et al. 2014).  The credence of blueberries’ effect on blood pressure is also due to their high anthocyanins and phytochemical properties.  These powerful compounds are the ones that give blueberries their dark pigment.

In another study published online by the Journal of Gerontology in February 2019, it was found that just consuming 200g (almost 1 cup) of blueberries daily for a month could improve the function of blood vessels and, as such, decrease systolic blood pressure. The research also purports that blueberries, in addition to controlling blood pressure, could assist in preventing people from developing hypertension as well (https://www.health.harvard.edu/).

Garlic and Blood Pressure

A systematic review and meta-analysis study was conducted in 2010 by a group of Australian scientists led by Dr. Karen Reid from the University of Adelaide, and published in the open-access peer-reviewed medical journal that looked at the effects of garlic preparations on blood pressure.

In this analysis, twenty-five (25) randomized controlled trials were reviewed, with eleven (11) being used in the meta-analysis.  In most of the studies, participants were given doses of six (600) mg to nine (900) mg of garlic powder daily from twelve (12) to twenty-three (23) weeks.  The participants who were recruited for the studies were those who were in the high range for blood pressure.

The study found that garlic preparation was able to reduce systolic blood pressure by 4.6 mmHg more than a placebo group. Additionally, the diastolic blood pressure was also reduced, but not significantly.  However, in the studies with persons who had high blood pressure, it was found that both systolic blood pressure and diastolic blood pressure were reduced by 8.4 mmHg and 7.3 mmHg, respectively.  However, no effect was observed in persons with normal blood pressure.

Additionally, statistical analysis of the results confirmed that the higher one’s blood pressure was at the start of the study, the more significant the reduction in blood pressure via the garlic preparation.  As such, the duration of the treatment did not affect the results.

Cinnamon and Blood Pressure

In a systematic review by Akilen et al. (2013) on patients with pre-diabetes and type-2 diabetes, it was found that cinnamon intake was able to significantly reduce both systolic and diastolic blood pressure by 5.39 mmHg and 2.3 mmHg, respectively, over the short-term.  As such, the researchers concluded that cinnamon shows hopeful effects on the lowering of blood pressure in the short term.  More studies are recommended, though, to observe the effects on a long-term basis.  Notably, no particular amount was mentioned as being used in these reviews.

Hypertension is said to be common in persons with type 2 diabetes mellitus (Vijan and Hayward, 2003).  As such, Cinnamon is said to have insulin-potentiating attributes and may be able to improve the signs and indications of diabetes, as well as the lowering of blood pressure in persons with this condition.

This was further confirmed in a study by Ziegenfus et al (2002), which found that cinnamon was able to reduce systolic and diastolic blood pressure as well as fasting plasma glucose.

Oatmeal and Blood Pressure

 In a randomized, controlled parallel-group pilot study conducted by Keenan et al (2002) to assess the antihypertensive effects of soluble fiber-rich whole oat cereal over a six (6) week period, it was found that oatmeal consumption was able to reduce both systolic blood pressure and diastolic blood pressure by 7.5 mmHg and 5.5 mmHg, respectively.  No change was seen in the group that was just on a low-fiber cereal.  It was also observed that oatmeal (high-fiber) was able to improve insulin sensitivity.  The oat group also experienced a significant reduction in both total cholesterol (by 9%) and low-density lipoprotein cholesterol by 14%.

The researchers concluded that adding oat cereals to the normal diet of patients with hypertension could significantly reduce both systolic and diastolic blood pressure.  Soluble fiber-rich whole oats may be an effective dietary therapy in the prevention and adjunct treatment of hypertension (Keenan et al, 2002).

Potassium-rich foods and Blood Pressure

Potassium’s role in blood pressure regulation is widely established, as it is stated to be the most abundant intracellular ion (Staruschenko, 2018).  As such, consuming more potassium-rich foods can help to lower blood pressure, as the more potassium ingested, the more the body will release or lose sodium through the urine. Potassium is also said to have the potential to ease the tension in the walls of the blood vessels, which further helps to reduce blood pressure.

Foods high in potassium include raw apricots (259 per 100g), avocados (485 per 100g), both ripe and green bananas; coconut water (250 per 100g), oranges (181 per 100g), raisins, dates, watermelon, sweet potatoes (337), pomegranates and lima beans which are said to have 220 per 100g.

Exercise and High Blood Pressure

According to research, exercise can be used as a tool to manage one’s blood pressure. In fact, several studies have shown the beneficial effects of exercise on high blood pressure reduction, both systolic and diastolic pressure.

For example, aerobic and resistance training, especially when performed in the same session has been shown to reduce blood pressure and thus help in the management of the disease (Lopes et al. 2018).   This was observed in several randomized controlled studies, Twenty-seven (27) to be exact, with over One Thousand Four Hundred Eighty (1,480) participants, a significant reduction in blood pressure was observed in persons with high blood pressure (Börjesson et al. 2016).  Further, the analysis of another fifteen (15) randomized studies also showed a significant reduction of both systolic and diastolic blood pressure after performing these activities (Cornelissen et al. 2013).

Resistant training exercises may also help to reduce blood pressure, even moderate intensity training.  The results were even more profound in persons with high resting blood pressure (systolic and diastolic) as well as persons with prehypertension (Lopes et al. 2018).  According to the report, the most impact was observed when eight (8) or more resistance exercises were performed in one session, when compared to those who performed fewer in a session.  

Additionally, a reduction in systolic blood pressure was also observed in persons who had untreated hypertension.  Nonetheless, consistency is the key, which was the researchers’ main conclusion.  As such, regular exercise and physical activities can reduce blood pressure, especially in people with high blood pressure.

Lifestyle Changes and High Blood Pressure

Numerous lifestyle behaviours have been associated with the effective management of hypertension (Yang et al. 2017).  For example, low salt intake, high fruit and vegetable consumption, being physically active, etc.).  As such, lifestyle changes are usually among the therapies recommended when managing high blood pressure.

Some of the lifestyle behaviours that can put one at risk of developing high blood pressure as well as cardiovascular diseases include being physically inactive, gaining weight or being obese, smoking, having diabetes and consuming a diet high in salt, among others (Trilling and Froom, 2009).

 As such, one’s lifestyle will play a vital role in the development and management of hypertension. This was shown in several studies, one being an observational study by (Yang et al. 2017) with over One Thousand and Thirty-nine (1,139) patients from Fifteen (15) hospitals in Korea over a two (2) year period.  The average age of the patients was sixty-four (64) years old.

The researchers found that increased physical activity, along with positive lifestyle behaviours of reduced salt intake, was associated with the successful control of blood pressure.   It must be noted that the patients of this study were those who had hypertension and were on a particular medication.  The assessment was conducted at the 12-week mark of the study.

The overall findings of the study purported that lifestyle behavioural changes could serve as an effective means of controlling hypertension.  This can be done in conjunction with medication, where necessary and with proper monitoring.  Additionally, lifestyle changes, along with exercise, may even help to improve some of the important biomarkers of cardiovascular disease, even in persons with resistant hypertension (Blumenthal et al. 2021).

Illustrative Summary

Here is a summary of Blood Readings along with the seven (7) foods that can help to manage it.

Let’s Sum Up!

High blood pressure has been named a ‘silent killer’ as most times, its effects are not felt.  Further, long-term untreated high blood pressure can damage critical organs of the body, which include the kidneys.  While there are conventional treatments in the form of medication that can reduce the incidence of high blood pressure, those do not come without a dose of side effects.  Further, these medications are usually given for a person’s lifetime.

Nonetheless, research has shown that proper diet, exercise, and lifestyle changes can help with the management of this disease.  As such, some foods can help not only provide a short-term reduction of blood pressure but also be effective over the long term.  Some of the foods include cherry, both sweet and tart varieties, beetroot, blueberries, oatmeal, and garlic, among others.

Blood pressure doesn’t have to silently kill us; if we do our part in ensuring that we eat healthily, check our stats regularly and visit the doctor when needed, it can be fruitful and life-changing.  

Additionally, we can ensure that we include the right foods in our diet and practice positive lifestyle changes, which can allow us to experience good health, not only in the short term but throughout our lifetime.

Please speak with your doctor or healthcare provider if you are on medications for high blood pressure or any other health conditions. They will be able to guide you to achieve the best outcome.

You can read more about cherries and beetroot in the articles below, as well as learn more about vitamins and minerals and how they can impact our overall health:

• Cherry O’Baby – 5 health benefits of eating cherries.

• Beetroot – It’s more than just a dietary nitrate powerhouse – Here are 5 more awesome benefits you should know.

• Our ABC’s (Vitamin Overview)

• Why Minerals?

This article was last updated by a Research Consultant and Certified Nutrition Coach on February 5, 2026.