A heart-healthy diet can help lower blood pressure, with potassium-rich and magnesium-rich foods being especially effective.
Hypertension (high blood pressure) affects over 1 billion people worldwide and is a major preventable risk factor for heart disease. It’s defined as having systolic pressure (the top number) of 130 mm Hg or higher, diastolic pressure (the bottom number) above 80 mm Hg, or both.
Dietary changes and lifestyle modifications can help reduce blood pressure and heart disease risk. Doctors may also prescribe medications like ACE inhibitors when needed.
Foods high in potassium and magnesium can naturally lower blood pressure. Below are the 17 best foods for combating hypertension.
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Citrus fruits | Fatty fish | Leafy greens | Nuts/seeds | Legumes | Berries | Amaranth | Olive oil | Carrots | Eggs | Tomatoes | Broccoli | Yogurt | Herbs/spices | Potatoes | Kiwifruit | Lean meats | FAQs | Summary
1. Citrus fruits
Citrus fruits like oranges, grapefruits and lemons contain vitamins, minerals and plant compounds that may help lower blood pressure.
A 2021 review found consuming about 4 oranges worth of fruit daily (530-600g) helps manage blood pressure. Citrus fruits specifically were linked to reduced hypertension risk.
Orange and grapefruit juice may also help, but grapefruit can interact with blood pressure medications – consult your doctor first.
2. Salmon and fatty fish
Fatty fish provide omega-3s that reduce inflammation and may lower blood pressure.
A 2022 analysis of 71 studies found 2-3g daily omega-3s (about a salmon fillet) significantly reduced blood pressure. Higher omega-3 intake may also prevent hypertension in healthy young adults.
3. Leafy greens
Greens like spinach and Swiss chard are rich in blood pressure-regulating potassium and magnesium. One cooked cup (175g) of chard provides 20% daily potassium and 36% magnesium needs.
Recent studies show increased potassium intake from greens may lower systolic pressure, especially in people with high sodium levels. Spinach also contains blood pressure-lowering nitrates.
4. Nuts and seeds
Pumpkin seeds, flaxseeds, chia, pistachios, walnuts and almonds contain fiber and arginine, which helps produce nitric oxide to relax blood vessels.
While some studies link nut consumption to lower blood pressure, results are mixed. Longer-term research may provide clearer answers.
5. Legumes
Beans, lentils and peas contain magnesium and potassium. While observational studies suggest benefits for blood pressure, clinical trials haven’t confirmed this yet. More research is needed.
6. Berries
Blueberries, strawberries, raspberries and others contain anthocyanins that may improve blood flow. Clinical studies show berries can reduce systolic pressure by over 3 mm Hg, with cranberry juice being most effective.
7. Amaranth
Whole grains like amaranth may reduce hypertension risk. One cup (246g) cooked amaranth provides 38% daily magnesium needs. Other good options include oats, quinoa and brown rice.
8. Olive oil
Olive oil contains heart-healthy compounds like oleic acid and polyphenols that may help lower blood pressure, according to a 2020 review.
9. Carrots
Eating about 1 cup of carrots daily (100g) was associated with 10% lower hypertension risk in a 2023 study, thanks to their plant compounds.
10. Eggs
A 2023 study found eating ≥5 eggs weekly lowered systolic pressure by 2.5 mm Hg versus <0.5 eggs weekly. Eggs didn't negatively impact other heart disease risk factors.
11. Tomatoes
Tomatoes contain lycopene, which may benefit heart health. A review of 21 studies found tomato products may lower blood pressure and heart disease risk, though more research is needed.
12. Broccoli
Eating broccoli ≥4 times weekly reduced hypertension risk in a study of 187,453 people. Its flavonoids may improve blood vessel function.
13. Yogurt
Three daily dairy servings were linked to 13% lower hypertension risk in a review. Each additional 200g yogurt daily reduced systolic pressure by 1.44 mm Hg in people with high blood pressure.
14. Herbs and spices
Garlic, cinnamon, ginger and others may help relax blood vessels. A 2021 study found 6.6g daily of an herb/spice blend lowered blood pressure after 4 weeks.
15. Potatoes
One medium baked potato (173g) with skin provides 20% daily potassium. A 2021 study found potato-rich diets reduced systolic pressure when part of a high-potassium (3,300mg/day) diet.
16. Kiwifruit
Eating two kiwis daily lowered systolic pressure by 2.7 mm Hg in a 2022 study, likely due to their vitamin C, potassium and polyphenols.
17. Lean meats
Lean proteins like chicken breast and sirloin contain nutrients that help manage blood pressure. Studies show they can be part of blood pressure-lowering diets.
FAQs
What quickly lowers blood pressure?
No single food works instantly, but potassium-rich diets help long-term. The DASH diet (fruits, vegetables, whole grains) is recommended.
Does water lower blood pressure?
While not an immediate solution, staying hydrated supports healthy blood pressure levels.
Do bananas help blood pressure?
Bananas provide potassium but don’t directly lower pressure. Other potassium sources like kiwis also help.
What foods should I avoid with high blood pressure?
Limit high-sodium, sugary, and high-saturated fat foods. Choose lean over fatty meats.
Summary
A healthy diet can significantly lower blood pressure and heart disease risk. Consider incorporating these foods if you have or want to prevent hypertension, but consult a doctor or dietitian first.
Quick navigation
Citrus fruits | Fatty fish | Leafy greens | Nuts/seeds | Legumes | Berries | Amaranth | Olive oil | Carrots | Eggs | Tomatoes | Broccoli | Yogurt | Herbs/spices | Potatoes | Kiwifruit | Lean meats | FAQs | Summary