Top 17 Foods to Help Lower High Blood Pressure

Hypertension, commonly known as high blood pressure, stands as the most prevalent preventable risk factor for heart disease. Over 1 billion individuals worldwide are affected by this condition, defined as having systolic blood pressure (SBP) readings of 130 mm Hg or higher, diastolic blood pressure (DBP) readings above 80 mm Hg, or both.

Fortunately, lifestyle changes and dietary modifications can effectively lower blood pressure levels and reduce the risk of heart disease. While doctors often prescribe medications, including angiotensin-converting enzyme (ACE) inhibitors, incorporating certain foods rich in potassium and magnesium can help.

Here are the 17 best foods for high blood pressure.

Citrus Fruits

Citrus fruits—grapefruit, oranges, lemons—may help reduce blood pressure due to their abundance of vitamins, minerals, and plant compounds that promote heart health. A 2021 study revealed that consuming about 530 to 600 grams of fruit daily, like four oranges, aids in blood pressure management. Note: grapefruit can interfere with certain medications, so consult a healthcare professional.

Salmon and Other Fatty Fish

Fatty fish, particularly salmon, are rich in omega-3 fatty acids, which can reduce inflammation and lower blood pressure. A 2022 study indicated that 2 to 3 grams of omega-3 fats daily (approximately a 3.5-ounce serving of salmon) yielded the most significant benefits.

Leafy Greens

Leafy greens, like Swiss chard and spinach, are high in potassium and magnesium, both essential for blood pressure regulation. For instance, a cup of cooked Swiss chard provides 20% of daily potassium needs. A 2022 study linked increased daily potassium intake with lower SBP.

Nuts and Seeds

Nuts and seeds—pumpkin seeds, flaxseed, chia seed, pistachios, walnuts, almonds—offer beneficial nutrients like fiber and arginine, which aid in blood pressure control. While research shows a positive link, more extensive studies are needed for conclusive evidence.

Legumes

Rich in potassium and magnesium, legumes—including lentils, beans, and peas—may lower blood pressure. However, a 2023 review found no direct correlation, suggesting further research is required.

Berries

Berries are packed with antioxidants, particularly anthocyanins, which may lower blood pressure. A 2020 review showed various berries, including whole, freeze-dried, and juice forms, reduced SBP by over 3 mm Hg, with cranberry juice having the most substantial effect.

Amaranth

Whole grains like amaranth can help lower blood pressure. A review found that every 30-gram increase in whole grains linked to an 8% reduced risk of high blood pressure. One cup of cooked amaranth provides 38% of daily magnesium needs.

Olive Oil

Rich in omega-9 fat oleic acid and antioxidants, olive oil can help reduce blood pressure. A 2020 review found that these beneficial compounds contribute to heart health.

Carrots

Crunchy and sweet, carrots may help manage blood pressure. A 2023 study indicated that eating about 100 grams of carrots daily reduced the likelihood of high blood pressure by 10%.

Eggs

Eggs are nutrient-dense and linked to lower blood pressure. A 2023 study found that consuming five or more eggs weekly was associated with a 2.5 mm Hg lower SBP.

Tomatoes and Tomato Products

Tomatoes, rich in potassium and the carotenoid lycopene, may reduce high blood pressure risk. A review found that consuming tomatoes improved blood pressure, although more clinical studies are needed.

Broccoli is high in flavonoid antioxidants, which may enhance blood vessel function. A study indicated that those consuming four servings of broccoli weekly had a lower likelihood of high blood pressure.

Yogurt is packed with potassium and calcium. A review found that three servings of dairy per day linked to a 13% lower risk of high blood pressure. A 2021 study also showed that daily yogurt consumption was associated with lower SBP.

Herbs and Spices

Certain herbs and spices—celery seed, cilantro, saffron, garlic, onion powder, ginger—may help lower blood pressure. A 2021 study found that seasoning with a mix of herbs and spices reduced blood pressure over four weeks.

Rich in plant-based compounds, potatoes can aid in managing blood pressure. A baked medium potato contains 941 milligrams of potassium, which is 20% of daily needs. A 2021 study showed that including potatoes in a diet significantly lowered SBP.

Kiwifruit

Kiwifruit is high in vitamin C and other nutrients. A 2022 study found that consuming two kiwis daily for seven weeks resulted in a 2.7 mm Hg lower SBP.

Lean Meats

Lean meats like skinless chicken breast, beef sirloin, and pork tenderloin offer high-quality protein and nutrients for blood pressure management. An older study indicated that substituting lean pork for chicken or fish lowered blood pressure effectively.

Incorporating these foods into your diet can lead to better management of blood pressure and overall heart health. Always consult with healthcare professionals for personalized dietary advice.