Following a healthy diet for your heart can help reduce high blood pressure. Some foods have special nutrients like potassium and magnesium, which are very good for controlling blood pressure.
More than 1 billion people in the world have high blood pressure. This happens when the top number (called systolic pressure) is 130 mm Hg or more, or the bottom number (called diastolic pressure) is over 80 mm Hg, or both.
Changing your daily habits and the foods you eat can help lower your blood pressure. This also lowers your risk of heart disease. In some cases, doctors may give you special medicine, like ACE inhibitors, to help bring your blood pressure down.
One natural way to manage this is by eating the right foods. 17 Foods That Can Help Lower High Blood Pressure are often rich in potassium and magnesium, which help your body stay balanced and your blood pressure stay normal.
Discover 17 Top Foods to Help Lower High Blood Pressure.
1.Citrus fruit
Citrus fruits are full of vitamins, minerals, and healthy plant compounds. These can help lower high blood pressure and keep your heart healthy.
Some common citrus fruits include:
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Grapefruit
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Oranges
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Lemons
A study in 2021 looked at research from the past 10 years. It found that eating about 530 to 600 grams of fruit every day (about four oranges) may help control blood pressure. The study showed that citrus fruits, in particular, are linked with a lower risk of high blood pressure.
Drinking orange or grapefruit juice might also help reduce blood pressure. But be careful—grapefruit and its juice can affect how some blood pressure medicines work. That’s why it’s important to talk to a doctor before adding a lot of grapefruit to your diet.
Citrus fruits are one of the 17 Foods That Can Help Lower High Blood Pressure, but always use them safely and wisely.
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Salmon and other fatty fish
Fatty fish are very good for your heart. They have a healthy kind of fat called omega-3, which helps reduce swelling in the body and may also help lower high blood pressure.
A study in 2022 looked at how omega-3 fats from food or supplements affect blood pressure. The research included 71 different studies and nearly 5,000 people. The study found that the biggest drop in blood pressure happened when people ate about 2 to 3 grams of omega-3 fats every day. That’s about the same amount you get from eating a 3.5-ounce piece of salmon.
Eating fatty fish like salmon, sardines, or mackerel more often might help young adults—especially those who don’t have heart disease or diabetes—avoid getting high blood pressure.
Fatty fish are one of the 17 Foods That Can Help Lower High Blood Pressure, making them a smart choice for a heart-healthy diet.
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Leafy greens
Leafy green vegetables like Swiss chard and spinach can help lower high blood pressure.
Swiss chard is full of healthy nutrients such as potassium and magnesium, which help keep blood pressure at a normal level. Just one cup of Swiss chard gives you about 20% of the potassium and 36% of the magnesium your body needs each day.
A study from 2022 showed that women who ate a lot of salt but also got more potassium in their diet had lower systolic blood pressure (the top number). For each extra gram of potassium, their systolic pressure went down by 2.4 mm Hg.
Spinach is another healthy leafy green. It has a special plant compound called nitrate that may help lower blood pressure. Spinach is also rich in antioxidants, potassium, calcium, and magnesium—nutrients that are good for the heart.
In one small study, 27 people ate spinach soup with high nitrate levels every day for a week. Their blood pressure dropped. But others who ate asparagus soup (which had less nitrate) didn’t see the same results.
Some recent studies haven’t found strong proof that eating leafy greens high in nitrate always lowers blood pressure. Still, more research is needed to be sure. Even so, leafy greens like Swiss chard and spinach are still great choices among the 17 Foods That Can Help Lower High Blood Pressure.
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Nuts and seeds
Nuts and seeds are healthy snacks that may help lower high blood pressure. Some good choices to include in your diet are:
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Pumpkin seeds
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Flaxseeds
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Chia seeds
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Pistachios
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Walnuts
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Almonds
These foods are full of important nutrients that help manage blood pressure. They contain fiber and a special substance called arginine, which is an amino acid. Your body uses arginine to make nitric oxide, a chemical that helps your blood vessels relax. When your blood vessels are relaxed, your blood pressure can go down.
Some research shows that eating nuts and seeds may help lower blood pressure. However, the results from different studies are not always the same.
Experts think this might be because many studies are too short to see the full effects. Even so, nuts and seeds are a smart and healthy part of the 17 Foods That Can Help Lower High Blood Pressure.
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Legumes
Legumes, like beans and lentils, are full of healthy nutrients that may help control blood pressure. They have important minerals such as magnesium and potassium, which are good for keeping your heart and blood pressure healthy.
Common legumes include:
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Lentils
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Beans
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Peas
Many studies that observe people’s eating habits suggest that legumes may help lower high blood pressure. That’s why they are often included in lists like the 17 Foods That Can Help Lower High Blood Pressure.
However, a research review from 2023 looked at 16 clinical studies and didn’t find a clear link between eating legumes and reducing blood pressure. Scientists believe that bigger and longer studies are needed to better understand how legumes really affect blood pressure.
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Amaranth
Whole grains are a healthy part of your diet and may help lower high blood pressure. One great example is amaranth, a grain that is rich in magnesium, a mineral that supports healthy blood pressure. Just one cooked cup of amaranth gives you about 38% of the magnesium your body needs each day.
If you don’t like amaranth, there are many other whole grains you can try, such as:
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Whole oats
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Quinoa
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Brown rice
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Corn
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Whole grain bread
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Whole wheat pasta
A large study looked at 28 research papers and found that eating just 30 grams more whole grains each day (about one slice of whole grain bread or half a cup of brown rice) could lower the risk of high blood pressure by 8%.
Whole grains are not only filling and full of fiber, but they also support heart health. That’s why they are included in the list of the 17 Foods That Can Help Lower High Blood Pressure.
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Berries
Berries are delicious and full of health benefits. They may help lower the risk of heart problems, including high blood pressure. Berries are rich in antioxidants, especially one called anthocyanins. These are natural plant compounds that give berries their bright colors and help keep your body healthy.
Anthocyanins may help your blood vessels work better by increasing nitric oxide, which helps your blood flow more easily. This can lead to lower blood pressure. However, scientists still need to do more research on people to know for sure how much berries can help.
Some berries that may help lower blood pressure include:
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Blueberries
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Raspberries
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Chokeberries
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Strawberries
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Grapes
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Cranberries
A review from 2020 looked at many studies and found that eating different kinds of berries—whether fresh, dried, or in juice form—reduced systolic blood pressure (SBP) by more than 3 mm Hg. The strongest effect in this study came from cranberry juice.
Because of their powerful nutrients, berries are a smart and tasty part of the 17 Foods That Can Help Lower High Blood Pressure.
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Olive oil
Olive oil comes from the fruit of the olive tree and is known for being very healthy for your heart. It may help lower blood pressure and reduce the risk of heart disease.
A research review from 2020 found that olive oil is helpful because it contains oleic acid, a healthy fat, and polyphenols, which are strong antioxidants. These nutrients work together to protect your heart and support healthy blood flow.
Using olive oil in your meals is a simple and natural way to follow a heart-friendly diet. That’s why olive oil is included in the list of the 17 Foods That Can Help Lower High Blood Pressure.
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Carrots
Carrots are a tasty and healthy vegetable that many people enjoy. They are full of natural compounds that may help control blood pressure and support heart health.
A study done in 2023 found that eating about 100 grams of raw grated carrots every day (which is about 1 cup) reduced the risk of developing high blood pressure by 10%.
Because of these benefits, carrots are a smart choice to include in your meals. They are one of the 17 Foods That Can Help Lower High Blood Pressure and are easy to add to salads, snacks, or smoothies.
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Eggs
Eggs are full of important nutrients and can be part of a healthy diet. Some studies suggest that eating eggs may help keep your blood pressure at a normal level.
In a 2023 study in the United States, researchers looked at the eating habits of 2,349 adults. They found that people who ate five or more eggs each week had slightly lower blood pressure—about 2.5 points less—compared to people who ate less than half an egg a week. These egg lovers also had a lower risk of developing high blood pressure over time.
For most healthy people, eating eggs doesn’t seem to cause other heart problems like high cholesterol. In fact, recent research says it’s likely safe for healthy adults to eat up to 3 eggs a day.
Because of their benefits, eggs are included in the 17 Foods That Can Help Lower High Blood Pressure when eaten as part of a balanced diet.
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Tomatoes and tomato products
Tomatoes and foods made from tomatoes are full of healthy nutrients like potassium and lycopene. Lycopene is a red-colored compound that may help protect your heart and lower blood pressure.
Lycopene has become well-known for its possible heart health benefits. Eating foods rich in lycopene may help reduce risk factors for heart disease, including high blood pressure.
A review of 21 different studies showed that eating tomatoes and tomato-based foods can help lower blood pressure. These foods may also reduce the risk of heart problems and even lower the chance of dying from heart-related conditions.
However, not all studies agree. Some research shows different results, so more studies are needed to fully understand how tomatoes affect blood pressure.
Even so, tomatoes are a healthy food and are part of the 17 Foods That Can Help Lower High Blood Pressure.
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Broccoli
Broccoli is a green vegetable that is very good for your heart. Eating broccoli often may help lower your blood pressure and improve your overall health.
Broccoli has flavonoids, which are natural plant compounds that act like helpers in your body. They can help your blood vessels work better and increase nitric oxide, which helps relax the blood vessels and may lower blood pressure.
One large study looked at data from 187,453 people. It found that those who ate broccoli four or more times a week were less likely to have high blood pressure compared to those who only ate broccoli once a month or less.
Thanks to these heart-healthy nutrients, broccoli is a great choice on the list of the 17 Foods That Can Help Lower High Blood Pressure.
13. Yogurt
Yogurt is a healthy dairy food that has important minerals like potassium and calcium. These minerals help control your blood pressure and support heart health.
A big review of 28 research studies found that people who eat three servings of dairy every day are 13% less likely to have high blood pressure. Also, for every extra 7 ounces (about 200 grams) of dairy eaten daily, the risk of high blood pressure goes down by 5%.
In a 2021 study, people who already had high blood pressure saw better results. Those who ate one serving of yogurt each day had lower systolic blood pressure (SBP). The study did not find any change for people who already had normal blood pressure.
The researchers also found that increasing how often you eat yogurt—like going from 2–4 times a week to 5–6 times a week—could lower your blood pressure by about 1.44 mm Hg. This small change might really help people with high blood pressure.
That’s why yogurt is included in the list of the 17 Foods That Can Help Lower High Blood Pressure.
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Herbs and spices
Some herbs and spices have natural ingredients that can help your blood vessels relax, which may lower your blood pressure.
Studies show that certain herbs and spices might reduce high blood pressure in both animals and people. Helpful herbs and spices include:
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Celery seed
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Cilantro
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Saffron
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Lemongrass
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Black pepper
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Garlic
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Onion powder
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Chili powder
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Oregano
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Cumin
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Red pepper
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Ginseng
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Cinnamon
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Cardamom
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Basil
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Ginger
In a 2021 study, scientists looked at 71 people who had a higher risk of heart problems. They tested whether adding about 1.3 teaspoons of a mix of 24 herbs and spices daily could help. After 4 weeks, the group that used this amount had lower blood pressure than those who used only small amounts (0.5 grams or 3.3 grams per day).
Because of these benefits, herbs and spices are part of the 17 Foods That Can Help Lower High Blood Pressure.
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Potatoes
Potatoes have natural nutrients that may help lower blood pressure and keep your heart healthy.
A medium-sized baked potato with the skin has about 941 milligrams of potassium. That’s around 20% of the potassium your body needs in one day—even more than a banana!
In 2021, scientists studied 30 adults who either had high blood pressure or were at risk of getting it. These people followed four different diets for 17 days. One of the diets included eating potatoes (boiled, baked, or pan-heated) to get about 1,000 milligrams of potassium daily.
At the end of the study, the group that ate potatoes as part of a healthy diet with around 3,300 milligrams of potassium each day had lower blood pressure.
Because of this, potatoes are included in the 17 Foods That Can Help Lower High Blood Pressure.
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Kiwifruit
Kiwifruit is full of healthy nutrients like vitamin C, fiber, potassium, and magnesium. These all help your body control blood pressure.
Kiwifruit also has natural plant compounds called polyphenols and antioxidants. These substances may protect your heart and help lower things like high blood pressure, which can lead to heart problems.
In a 2022 study from New Zealand, scientists studied 43 healthy Asian adults. They found that people who ate two kiwis every day for breakfast for 7 weeks had a 2.7 mm Hg drop in systolic blood pressure (SBP) compared to those who did not eat kiwifruit.
While this is a good sign, more studies with more people over a longer time are needed to know for sure if kiwi can really help lower blood pressure.
Still, kiwifruit is a healthy choice and is one of the 17 Foods That Can Help Lower High Blood Pressure.
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Lean meats
The United States Department of Agriculture (USDA) says that lean meat is meat that has low fat—less than 10 grams of fat, only 4.5 grams or less of bad fat (called saturated fat), and less than 95 milligrams of cholesterol in every 100 grams of meat. That’s about the size of a small hamburger patty.
Examples of lean meats are:
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Chicken breast without skin
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Beef sirloin
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Pork tenderloin
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93% lean ground turkey
These meats give you high-quality protein and important nutrients that help control blood pressure.
In one study, scientists looked at how lean pork affects older adults with high blood pressure. They added pork to a special diet called DASH, which is made to lower blood pressure. After 6 weeks, the people who ate pork had their blood pressure go down just like those who followed the regular DASH diet with chicken or fish.
Another study from China showed that people who ate a variety of protein sources—like fresh meat and chicken—had a 66% lower chance of getting high blood pressure. The more types of protein they ate (at least four), the better the results.
So if you enjoy meat, lean meats can be a smart and healthy choice. That’s why they’re included in the list of 17 Foods That Can Help Lower High Blood Pressure—as long as they match your taste, budget, and culture.
