Table of ContentsView AllTable of ContentsFruitsNutsFishVegetablesGrainsEverything Else That Lowers Blood PressureWhat Foods Raise Blood Pressure
Table of ContentsView All
View All
Table of Contents
Fruits
Nuts
Fish
Vegetables
Grains
Everything Else That Lowers Blood Pressure
What Foods Raise Blood Pressure
Eating a healthy diet is one way to help lower high blood pressure (hypertension) and prevent complications, such as heart disease or stroke.
In particular, studies show that certain foods, like fruits, vegetables, nuts, and fatty fish can lower your blood pressure.
This article discusses foods to include and avoid to lower high blood pressure.
Pridannikov/ Getty Images
Fruits: Which Ones Lower Blood Pressure?
One review of studies found that a fruit intake of 530–600 grams per day (about four medium apples) can preventhigh blood pressure.
What Are the Best Foods for High Blood Pressure?
1. Apples
2. Citrus Fruits
Citrus fruits (oranges, grapefruit, lemons, limes) containhesperidin, a flavonoid that may lower blood pressure and improve heart health.
One study found that about 2 cups of orange juice effectively loweredsystolic blood pressure(the top measurement number) in pre-hypertensive or stage-1-hypertensive individuals. These effects were primarily attributed to hesperidin and its potential to improve endothelial function and inflammation.
3. Bananas
Research linking banana consumption to reduced blood pressure is mixed. Some studies saw improvements, while others had negligible effects.
4. Kiwi
One study found that adults with moderately elevated blood pressure improved after eatingkiwi. Participants who ate three kiwi fruits per day for eight weeks experienced more significant improvements in blood pressure than those who ate one apple per day.
These effects may be due to the potassium, vitamin C, andantioxidantspresent in kiwi.
5. Blueberries
Blueberries may help lower blood pressure due to theiranthocyanins(a polyphenol). In one study, participants who drank a beverage made with freeze-dried wild blueberry powder daily (a little more than 1 cup) saw a reduction in their systolic blood pressure compared to the placebo group.They also experienced improvements in blood vessel function and cognitive function.
6. Pomegranates
Drinking pomegranate juice may help improve systolic blood pressure regardless of the amount consumed or the duration. Researchers found that having more than 1 cup of pomegranate juice may reducediastolic blood pressure(the bottom number).Be sure to choose 100% juice without added sugar.
Nuts: Which Ones Lower Blood Pressure?
Though evidence remains mixed, nuts contain several essential nutrients that may aid in blood pressure control.
7. Walnuts
One study found that participants who consumed around 2–3 ounces ofwalnutsdaily as a snack experienced lower central diastolic blood pressure, which is the pressure moving toward the heart, brain, and kidneys.
Researchers believe these effects may be due to angiotensin-converting enzyme (ACE) inhibition, in addition to the nut’s antioxidants, which can help improve blood flow.
8. Pistachios
Adults with high cholesterol found consuming about 1.5 ounces ofpistachiosdaily reduced systolic blood pressure during acute mental stress and at rest. The study also found that replacing low‐fat snacks with pistachios equal to around 20% of a person’s total daily calorie intake (about 3 ounces) improves blood pressure in adults with well-controlled type 2 diabetes.
9. Almonds
Almondscontain antioxidants, healthy fats, fiber, potassium, and magnesium, which may help reduce blood pressure.One review of studies found that consuming more than 43 grams of almonds daily for six weeks led to considerable improvements in diastolic blood pressure.
Fish: Which Ones Lower Blood Pressure?
Fatty fish are high inomega-3 fatty acids, which can benefit heart health.Experts recommend consuming fatty fish at least twice a week as part of a healthy diet to reduce your heart disease and stroke risk.
10. Salmon
The optimal intake ofomega-3 fatsfor blood pressure control is around 3 grams, which is equivalent to 4–5 ounces of Atlantic salmon. Individuals at high risk of developing heart disease may benefit from higher amounts.
11. Sardines
One recent study highlighted that in addition to omega-3s, sardines contain other nutrients like potassium, magnesium, and zinc, which can help lower blood pressure.One cup of canned Atlantic sardines provides nearly 1.5 grams of omega-3 fatty acids.
Vegetables: Which Ones Lower Blood Pressure?
Vegetables contain potassium, antioxidants, and other compounds that can help reduce blood pressure.
12. Leafy Greens
Leafy green vegetables likekale, cabbage, andspinachare a rich source of nitrates, which can lower blood pressure.
One study found that consuming 60 milligrams of dietary nitrate, which is equivalent to 1 cup of leafy greens per day, may help reduce blood pressure and lower the risk ofcardiovascular disease.
13. Beets
Research suggestsbeetrootjuice can help reduce blood pressure and increase blood flow, improving heart health, likely due to its high nitrate levels. The researchers suggest consuming beetroot juice daily for at least two weeks for sustained results.
Does Beet Juice Lower Blood Pressure?
14. Carrots
15. Garlic
These effects have mainly been observed in people taking high-dose garlic supplements. Adding a few cloves of garlic to your meals is unlikely to lead to noticeable improvements in blood pressure.
16. Ginger
Though you may not see significant improvements in blood pressure after addinggingerto meals, there is evidence that ginger supplements can regulate blood pressure.
One review noted that ginger supplements in doses greater than 3 grams can significantly improve systolic and diastolic blood pressure in adults younger than 50.
17. Legumes
One observational study noted that a daily intake of about 1 cup of cooked legumes (peas, beans, or lentils) was associated with a decreased risk of high blood pressure.Researchers suggest legumes can inhibit ACE activity and increase nitric oxide production, lowering blood pressure.
18. Tomato Extract
Tomatoes containlycopeneand potassium, which may affect heart health. A review found taking 10–15 milligrams of tomato extract with lycopene daily significantly improved systolic blood pressure in people with and without high blood pressure.
However, no improvements were seen with other forms of tomato, including tomatoes in the diet and synthetic lycopene.
Beetroot Powder: Benefits of Mixable Powdered Beets
Grains: Which Ones Lower Blood Pressure
Adding whole grains like oats, quinoa, and brown rice can improve heart health. Whole grain consumption can also reduce the risk of high blood pressure.
19. Oats
Numerous studies associate oats and oatmeal with improved cholesterol levels and weight control. Newer studies suggest it may also help with blood pressure regulation.
Researchers found significant reductions in systolic and diastolic blood pressure when enough oats were consumed to yield at least 5 grams ofbeta-glucan(soluble fibers in oat and barley grains).Meanwhile, 1.5 cups of cooked oatmeal provides around 4.8 grams of beta-glucans.
20. Brown Rice
One study found a 60% reduced risk of high blood pressure in people who reported frequent consumption of whole grains compared to those who reported no consumption.
Fermented foods like yogurt may also help reduce blood pressure. Researchers found frequent yogurt consumption decreased systolic and arterial pressures in adults with high blood pressure. No statistically significant benefits were seen in adults without high blood pressure.
Non-food ways to lower blood pressure include:
Blood pressure medication, such asbeta-blockersorACE inhibitors, may be prescribed if your blood pressure does not improve with diet and lifestyle modifications.
Can Drinking Water Lower Blood Pressure?Decreased water intakeis associated with high blood pressure. Therefore, drinking water may help lower your blood pressure, especially if you aren’t hydrated.
Can Drinking Water Lower Blood Pressure?
Decreased water intakeis associated with high blood pressure. Therefore, drinking water may help lower your blood pressure, especially if you aren’t hydrated.
Foods to limit or avoid with high blood pressure include:
Summary
Heart-healthy lifestyle changes and a balanced diet that includes fruits, vegetables, whole grains, and fatty fish can help you avoid high blood pressure and reduce your risk for heart disease. In contrast, alcohol, salt, processed foods, and fatty foods may worsen high blood pressure and its complications. Talk to a healthcare provider or registered dietitian to develop a blood-pressure-friendly diet that works for you.
39 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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