A heart-healthy diet can help lower blood pressure. Foods high in nutrients like potassium and magnesium are especially beneficial.
Hypertension, or high blood pressure, is a major preventable risk factor for heart disease. Affecting over 1 billion people worldwide, it’s defined by systolic blood pressure (the top number) of 130 mm Hg or higher, diastolic blood pressure (the bottom number) above 80 mm Hg, or both.
Lifestyle modifications and dietary changes can help reduce blood pressure and lower heart disease risk. Doctors may also prescribe medications like angiotensin-converting enzyme (ACE) inhibitors.
Adding potassium and magnesium-rich foods to your diet may help manage blood pressure. Below are 17 of the best foods for combating high blood pressure.
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Citrus fruit | Salmon and other fatty fish | Leafy greens | Nuts and seeds | Legumes | Berries | Amaranth | Olive oil | Carrots | Eggs | Tomatoes and tomato products | Broccoli | Yogurt | Herbs and spices | Potatoes | Kiwifruit | Lean meats | Frequently asked questions | The bottom line
1. Citrus fruit
Citrus fruits like grapefruit, oranges, and lemons may help lower blood pressure due to their rich vitamin, mineral, and plant compound content.
A 2021 review of 10 years of research found that eating about 530-600 grams of fruit daily (roughly four oranges) helped manage blood pressure. Citrus fruits were specifically linked to reduced high blood pressure risk.
Drinking orange and grapefruit juice may also help lower blood pressure. However, grapefruit can interact with common blood pressure medications, so consult your healthcare provider before adding it to your diet.
2. Salmon and other fatty fish
Fatty fish are rich in omega-3 fats, which benefit heart health by reducing inflammation and potentially lowering blood pressure.
A 2022 analysis of 71 studies involving nearly 5,000 people found that consuming 2-3 grams of omega-3 fats daily (about a 3.5-ounce serving of salmon) significantly reduced blood pressure.
Higher omega-3 intake from fish may also lower high blood pressure risk in young adults without heart disease or diabetes.
3. Leafy greens
Leafy greens like Swiss chard and spinach may help lower blood pressure.
One cup (175 grams) of cooked Swiss chard provides 20% of your daily potassium and 36% of your magnesium needs.
Recent studies suggest that increasing dietary potassium from leafy greens may lower systolic blood pressure, especially in people with high sodium intake.
Spinach contains nitrate, a plant compound linked to blood pressure reduction, plus antioxidants, potassium, calcium, and magnesium for heart health.
While early studies suggested high-nitrate greens lower blood pressure, recent clinical trials haven’t confirmed this. More research is needed.
4. Nuts and seeds
Nuts and seeds may benefit blood pressure.
Pumpkin seeds, flaxseed, chia seeds, pistachios, walnuts, and almonds contain fiber and arginine, which helps produce nitric oxide for blood vessel relaxation and blood pressure regulation.
While some research links nut and seed consumption to lower blood pressure, clinical studies show mixed results. Short-term studies may not capture the full effect.
Longer studies could better reveal nuts’ and seeds’ impact on blood pressure.
5. Legumes
Legumes like lentils, beans, and peas are rich in magnesium and potassium, which help regulate blood pressure. While observational studies suggest they may lower high blood pressure, a 2023 review of clinical studies found no significant link. Larger, longer studies may clarify legumes’ potential effects.
6. Berries
Berries like blueberries, raspberries, strawberries, and cranberries may reduce heart disease risk factors like high blood pressure. Their antioxidants, including anthocyanins, may boost nitric oxide and reduce blood flow restriction. More human research is needed, but clinical studies show various berries can lower systolic blood pressure by over 3 mm Hg, with cranberry juice having the strongest effect.
7. Amaranth
Whole grains like amaranth may help lower blood pressure. Research shows whole grain-rich diets reduce high blood pressure risk. If you don’t like amaranth, try whole oats, quinoa, brown rice, or whole wheat pasta.
A review of 28 studies found that 30 more grams of whole grains daily lowered high blood pressure risk by 8%.
One cooked cup (246 grams) of amaranth provides 38% of your daily magnesium needs.
8. Olive oil
Olive oil offers health benefits like lowering blood pressure and reducing heart disease risk factors.
A 2020 review highlighted olive oil’s nutrients and plant compounds, including omega-9 oleic acid and antioxidant polyphenols, making it valuable for blood pressure management.
9. Carrots
Crunchy, sweet carrots are nutrient-rich and may help manage blood pressure.
A 2023 study found that eating about 1 cup of grated carrots daily was linked to a 10% lower high blood pressure risk.
10. Eggs
Eggs are nutrient-dense and may support healthy blood pressure.
A 2023 study of 2,349 U.S. adults found that eating five or more eggs weekly lowered systolic blood pressure by 2.5 mm Hg compared to eating less than half an egg weekly. Regular egg consumption also reduced long-term high blood pressure risk.
Eggs don’t appear to affect other heart disease risk factors. Healthy adults can safely eat up to 3 eggs daily.
11. Tomatoes and tomato products
Tomatoes are rich in potassium and lycopene, a carotenoid linked to heart health benefits that may lower high blood pressure risk.
A review of 21 studies found tomatoes and tomato products may improve blood pressure and reduce heart disease risk and deaths. However, some studies show mixed results, so more research is needed.
12. Broccoli
Broccoli benefits circulatory health and may help manage blood pressure.
Its flavonoid antioxidants may improve blood vessel function and nitric oxide levels. A study of 187,453 people found those eating broccoli four or more times weekly had lower high blood pressure risk than those eating it monthly or less.
13. Yogurt
Yogurt contains potassium and calcium for blood pressure regulation.
A review of 28 studies found three daily dairy servings lowered high blood pressure risk by 13%, with each 7-ounce (200-gram) increase reducing risk by 5%.
A 2021 study showed high blood pressure patients eating yogurt daily had lower systolic blood pressure. Increasing yogurt intake from 2-4 to 5-6 times weekly may help.
14. Herbs and spices
Certain herbs and spices may lower blood pressure by relaxing blood vessels.
Research suggests celery seed, garlic, cinnamon, ginger, and others may help. A 2021 study found 6.6 grams (about 1.3 teaspoons) of a 24-herb/spice blend daily lowered blood pressure after 4 weeks.
15. Potatoes
Potatoes contain compounds that help manage blood pressure.
One medium baked potato (173 grams) with skin provides 941 mg potassium (20% of daily needs). A 2021 study found a potato-rich diet (providing 1,000 mg potassium from potatoes) reduced systolic blood pressure as part of a healthy diet with about 3,300 mg potassium daily.
16. Kiwifruit
Kiwifruit is rich in vitamin C, fiber, potassium, and magnesium for blood pressure regulation.
Its polyphenols and antioxidants may reduce heart disease risk factors. A 2022 study found eating two kiwis daily for 7 weeks lowered systolic blood pressure by 2.7 mm Hg. More research is needed.
17. Lean meats
Lean meats like skinless chicken and beef sirloin are low in fat and rich in nutrients for blood pressure management.
Studies show lean pork can lower blood pressure in a modified DASH diet, and varied protein sources including lean meats reduce high blood pressure risk. Including lean meats can help manage blood pressure based on your preferences and needs.
Frequently asked questions
Here are answers to common questions about foods that may lower or prevent high blood pressure.
What food lowers blood pressure quickly?
No single food rapidly lowers blood pressure, but a potassium-rich diet helps long-term management. The DASH diet (fruits, vegetables, whole grains) is recommended for maintaining healthy levels.
Can drinking water lower blood pressure?
Water doesn’t instantly lower blood pressure but supports healthy levels through hydration.
Do bananas lower blood pressure?
Bananas are potassium-rich, supporting blood pressure management. If you don’t like bananas, try other potassium sources like kiwifruit.
What foods should you avoid if you have high blood pressure?
Limit high-sodium, sugary, and high-saturated fat foods. Choose lean meats over fatty cuts.
The bottom line
A healthy diet, along with other lifestyle changes, can significantly lower blood pressure and reduce heart disease risk.
Incorporating the foods listed here may help if you have high blood pressure or want to maintain healthy levels. Always consult a doctor or dietitian before making major dietary changes.
Jump to section
Citrus fruit | Salmon and other fatty fish | Leafy greens | Nuts and seeds | Legumes | Berries | Amaranth | Olive oil | Carrots | Eggs | Tomatoes and tomato products | Broccoli | Yogurt | Herbs and spices | Potatoes | Kiwifruit | Lean meats | Frequently asked questions | The bottom line