Following a heart-healthy diet may help lower your blood pressure, with foods rich in nutrients like potassium and magnesium being particularly beneficial. Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease.
Over 1 billion people worldwide suffer from high blood pressure, which is defined as systolic blood pressure (SBP) values of 130 mm Hg or higher, diastolic blood pressure (DBP) values of 80 mm Hg or higher, or both.
Lifestyle changes and dietary modifications can also help lower blood pressure levels and reduce the risk of heart disease. Doctors may prescribe medications such as angiotensin-converting enzyme (ACE) inhibitors to help manage blood pressure.
Including certain foods in your diet, particularly those high in potassium and magnesium, may help lower your blood pressure levels.
Here are the 17 best foods to lower high blood pressure.
1.Citrus Fruits
Citrus fruits may help lower blood pressure. They are rich in vitamins, minerals, and plant compounds, which could help maintain heart health by reducing risk factors for heart disease such as high blood pressure.Citrus fruits include:
- Grapefruit
- Oranges
- Lemons
A 2021 study reviewed the past 10 years of research on fruit consumption and the management of high blood pressure. The researchers found that consuming approximately 530 to 600 grams of fruit per day (equivalent to about four oranges) was beneficial for blood pressure management. They specifically linked citrus fruits with a lower likelihood of developing high blood pressure.
Drinking orange and grapefruit juice may help reduce blood pressure. However, grapefruit and its juice can interfere with common medications used to lower blood pressure, so consult a healthcare professional before adding this fruit to your diet.
2.Salmon and Other Fatty Fish
Fatty fish like salmon are an excellent source of omega-3 fatty acids, which offer significant heart benefits. These fats may help reduce blood pressure levels by lowering inflammation.
A 2022 study reviewed 71 studies and health information from 4,973 participants to determine the relationship between dietary or supplemental omega-3 fats and blood pressure. The greatest benefit for lowering blood pressure was observed with a daily intake of 2 to 3 grams of omega-3 fats, approximately equivalent to a 3.5-ounce serving of salmon.
Higher levels of omega-3 fatty acids in the diet, including from fish, may also reduce the risk of high blood pressure in young adults with no history of heart disease or diabetes.
3.Leafy Greens
Leafy greens such as Swiss chard and spinach may help lower blood pressure due to their rich nutrient content.These greens are excellent sources of potassium and magnesium, which support optimal blood pressure levels. For instance, 1 cup (175 grams) of cooked Swiss chard provides 20% of your daily potassium needs and 36% of your daily magnesium needs.
A 2022 study found that for females with high dietary sodium levels, every 1 gram increase in daily potassium intake was associated with a 2.4 mm Hg reduction in systolic blood pressure (SBP).
Spinach is another leafy green high in nitrate, a plant-based compound that may help lower blood pressure. Spinach is also rich in antioxidants, potassium, calcium, and magnesium, all of which support heart health.
An older, small study involving 27 participants found that those who consumed 16.9 ounces (500 milliliters) of high-nitrate spinach soup daily for 7 days experienced reductions in both SBP and diastolic blood pressure (DBP), compared to those who consumed low-nitrate asparagus soup.More recent clinical research does not show a consistent effect of high-nitrate leafy greens on lowering blood pressure, so additional studies are needed to further explore these findings.
4.Nuts and Seeds
Nuts and seeds may have a beneficial effect on blood pressure. Examples of nuts and seeds to include in a balanced diet aimed at lowering blood pressure are:
- Pumpkin seeds
- Flaxseed
- Chia seeds
- Pistachios
- Walnuts
- Almonds
Many nuts and seeds offer a concentrated source of nutrients essential for blood pressure control, such as fiber and arginine. Arginine is an amino acid necessary for the production of nitric oxide, a key compound for blood vessel relaxation and blood pressure reduction.While some research demonstrates a positive relationship between consuming nuts or seeds and lower blood pressure, the evidence from clinical studies remains mixed.
Scientists speculate that the inconsistent results may be due to the short duration of many clinical studies on nuts or seeds and their effects on blood pressure. Longer-term studies may provide a clearer understanding of how nuts or seeds contribute to blood pressure reduction.
5.Legumes
Legumes are rich in nutrients that help regulate blood pressure, including magnesium and potassium. Numerous observational studies suggest that legumes may help lower high blood pressure levels.Legumes include:
- Lentils
- Beans
- Peas
However, a 2023 review of 16 clinical studies found no clear relationship between consuming legumes and reduced blood pressure levels. The authors suggest that larger and longer-term studies may be needed to explain how legumes might correlate with lower blood pressure in other research.
6.Berries
Berries offer impressive health benefits, including the potential to reduce risk factors for heart disease, such as high blood pressure. They are rich in antioxidants, particularly anthocyanins, which give berries their vibrant colors.
Anthocyanins can increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow, potentially helping to lower blood pressure levels. However, more human research is needed to confirm these effects.Some berries that may help reduce blood pressure include:
- Blueberries
- Raspberries
- Chokeberries
- Strawberries
- Grapes
- Cranberries
A 2020 review of clinical studies found that various types of berries, including whole berries, freeze-dried, or juice forms, reduced systolic blood pressure (SBP) by over 3 mm Hg. The strongest effect on SBP in this study was observed with cranberry juice.
7.Amaranth
Consuming whole grains like amaranth may help lower blood pressure levels. Studies indicate that diets rich in whole grains can decrease the likelihood of high blood pressure. If amaranth isn’t your preference, you might try other whole grains such as:
- Whole oats
- Quinoa
- Brown rice
- Corn
- Whole grain bread
- Whole wheat pasta
A review of 28 studies found that every 30-gram increase in daily whole grain consumption was associated with an 8% reduction in the risk of high blood pressure.Amaranth is particularly high in magnesium, with one cooked cup (246 grams) providing 38% of your daily magnesium needs.
8.Olive Oil
Olive oil, derived from the fruit of the olive tree, offers numerous health benefits, including the potential to lower blood pressure and other risk factors for heart disease.
A 2020 review of studies found that the nutrients and plant-based compounds in olive oil, such as omega-9 fat oleic acid and antioxidant polyphenols, make it a beneficial component of a diet aimed at reducing blood pressure.
9.Carrots
Crunchy, sweet, and nutritious, carrots are a staple vegetable in many people’s diets. They are high in plant-based compounds that may contribute to various health benefits, including blood pressure management.
A 2023 study found that the likelihood of high blood pressure decreased by 10% for roughly every 100 grams (about 1 cup of grated raw carrots) consumed daily.
10.Eggs
Not only are eggs nutrient-dense, but research also suggests they can be part of a balanced diet for blood pressure management.
A 2023 study of 2,349 adults in the United States found that consuming five or more eggs per week was associated with a systolic blood pressure (SBP) level that was 2.5 mm Hg lower than in those who ate less than half an egg per week. Egg consumers also had a significantly lower risk of developing high blood pressure over the long term.
Eating eggs does not appear to be linked with other heart disease risk factors beyond blood pressure. Current evidence seems to support that healthy adults can consume up to three eggs per day.
11.Tomatoes and Tomato Products
Tomatoes and tomato products are rich in numerous nutrients, including potassium and the carotenoid pigment lycopene.
Lycopene has been significantly linked to beneficial effects on heart health, and consuming lycopene-rich foods may help reduce heart disease risk factors, such as high blood pressure.
A review of 21 studies concluded that consuming tomatoes and tomato products can improve blood pressure levels and may help reduce the risk of heart disease and mortality related to heart disease.
However, additional studies have shown an inconsistent relationship between a diet rich in tomatoes and blood pressure, indicating that more clinical research may be needed.
12.Broccoli
Broccoli is well-known for its numerous health benefits, including positive effects on your circulatory system. Incorporating this cruciferous vegetable into your diet may be a smart way to lower blood pressure.
Broccoli is rich in flavonoid antioxidants, which can help reduce blood pressure by improving blood vessel function and increasing nitric oxide levels in your body.
A study involving data from 187,453 individuals found that those who consumed four or more servings of broccoli per week had a lower likelihood of high blood pressure compared to those who ate broccoli once a month or less.
13.Yogurt
Yogurt is a nutrient-dense dairy product rich in minerals like potassium and calcium, both of which help regulate blood pressure.A review of 28 studies found that consuming three servings of dairy per day was associated with a 13% lower risk of high blood pressure. Additionally, a daily increase of 7 ounces (200 grams) of dairy consumption was linked to a 5% reduction in high blood pressure risk.
A 2021 study also showed that among people with high blood pressure, consuming a serving of yogurt daily was associated with lower systolic blood pressure (SBP) levels. No significant effects were found among individuals with typical blood pressure levels.
Researchers suggest that increasing daily yogurt consumption by one serving could result in a 1.44 mm Hg reduction in SBP. For example, increasing your yogurt intake from 2-4 times a week to 5-6 times a week may benefit those with high blood pressure.
14.Potatoes
Potatoes contain several plant-based compounds that may help manage blood pressure levels.A baked medium potato (173 grams) with the skin contains 941 milligrams of potassium, which is 20% of your daily requirement and surpasses the potassium content of a medium banana.
A 2021 study involved 30 adults at high risk for or with high blood pressure who followed four different diets, including one that incorporated 1,000 milligrams of potassium from potatoes (boiled, baked, pan-heated) for 17 days.
At the end of the study, the researchers concluded that the diet including potatoes reduced systolic blood pressure (SBP) as part of an overall healthy diet providing approximately 3,300 milligrams of potassium per day.
15.Kiwifruit
Kiwifruit is exceptionally high in vitamin C and also provides other nutrients important for blood pressure regulation, including fiber, potassium, and magnesium.In addition, kiwifruit contains various plant-based polyphenols and antioxidants, leading researchers to believe that it could help lower risk factors for heart disease, including blood pressure.
A 2022 study of 43 healthy Asian adults in New Zealand found that those who ate two kiwis at breakfast every day for seven weeks experienced a 2.7 mm Hg reduction in SBP compared to a control group that did not consume kiwifruit.Further research involving more participants over longer periods may help confirm the role kiwifruit can play in lowering blood pressure.