Many foods can affect blood pressure — some (like the weak stimulants found in coffee and tea) for a short period of time, others (like salt) over a longer period. Knowing which foods to eat more of — and which to avoid — can make a difference for your heart health. Each of the nutrients and foods listed below has been shown to influence blood pressure.

1SaltAdam Gault/OJO Images/Getty ImagesThough there is disagreement about the precise role that salt plays in high blood pressure, there is no question that blood pressure and salt intake are related.Strong evidence suggests that some people may be abnormally sensitive to salt and that salt consumption may place them at higher risk for heart disease.Being vigilant about your salt intake may help to lower your risk of high blood pressure or make existing ​high blood pressure easier to control.

1

SaltAdam Gault/OJO Images/Getty ImagesThough there is disagreement about the precise role that salt plays in high blood pressure, there is no question that blood pressure and salt intake are related.Strong evidence suggests that some people may be abnormally sensitive to salt and that salt consumption may place them at higher risk for heart disease.Being vigilant about your salt intake may help to lower your risk of high blood pressure or make existing ​high blood pressure easier to control.

Salt

Adam Gault/OJO Images/Getty Images

French fries sprinkled with salt

Though there is disagreement about the precise role that salt plays in high blood pressure, there is no question that blood pressure and salt intake are related.

Strong evidence suggests that some people may be abnormally sensitive to salt and that salt consumption may place them at higher risk for heart disease.

Being vigilant about your salt intake may help to lower your risk of high blood pressure or make existing ​high blood pressure easier to control.

2CaffeineWillie B. Thomas/DigitalVision/Getty ImagesCaffeine is a stimulant found in tea, coffee, cocoa, and some sodas. It excites the central nervous system and increases heart rate, metabolic rate, and blood pressure. These effects, though, are only temporary, and the long-term effects of caffeine consumption may surprise you.Many studies have shown that habitual coffee drinking is not linked to hypertension and in many cases, regularly consuming coffee may, in fact, lessen your risk of high blood pressure.

2

CaffeineWillie B. Thomas/DigitalVision/Getty ImagesCaffeine is a stimulant found in tea, coffee, cocoa, and some sodas. It excites the central nervous system and increases heart rate, metabolic rate, and blood pressure. These effects, though, are only temporary, and the long-term effects of caffeine consumption may surprise you.Many studies have shown that habitual coffee drinking is not linked to hypertension and in many cases, regularly consuming coffee may, in fact, lessen your risk of high blood pressure.

Caffeine

Willie B. Thomas/DigitalVision/Getty Images

Woman with coffee in her hand

Caffeine is a stimulant found in tea, coffee, cocoa, and some sodas. It excites the central nervous system and increases heart rate, metabolic rate, and blood pressure. These effects, though, are only temporary, and the long-term effects of caffeine consumption may surprise you.

Many studies have shown that habitual coffee drinking is not linked to hypertension and in many cases, regularly consuming coffee may, in fact, lessen your risk of high blood pressure.

3AlcoholKiyoshi Hijiki/Moment/Getty ImagesWhile moderate amounts of alcohol are associated with an improvement in cardiovascular outcomes, consuming more than two drinks per day is associated with more hypertension and a higher risk overall mortality.

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AlcoholKiyoshi Hijiki/Moment/Getty ImagesWhile moderate amounts of alcohol are associated with an improvement in cardiovascular outcomes, consuming more than two drinks per day is associated with more hypertension and a higher risk overall mortality.

Alcohol

Kiyoshi Hijiki/Moment/Getty Images

Groups with beers

While moderate amounts of alcohol are associated with an improvement in cardiovascular outcomes, consuming more than two drinks per day is associated with more hypertension and a higher risk overall mortality.

4Folic Acidlacaosa/Moment/Getty ImagesFolate—a B vitamin found in some vegetables, citrus fruit and beans—and folic acid (found in most cereal and bread in the US) may help lower blood pressure (and prevent the onset of high blood pressure) in doses of about 800 micrograms per day—twice the recommended daily allowance. The catch? The positive effects of folic acid have only been demonstrated in women. A2015 studyfound that folic acid supplementation increased vasodilation (the opening of blood vessels that allows blood to flow more freely) in older adults, but not younger adults.

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Folic Acidlacaosa/Moment/Getty ImagesFolate—a B vitamin found in some vegetables, citrus fruit and beans—and folic acid (found in most cereal and bread in the US) may help lower blood pressure (and prevent the onset of high blood pressure) in doses of about 800 micrograms per day—twice the recommended daily allowance. The catch? The positive effects of folic acid have only been demonstrated in women. A2015 studyfound that folic acid supplementation increased vasodilation (the opening of blood vessels that allows blood to flow more freely) in older adults, but not younger adults.

Folic Acid

lacaosa/Moment/Getty Images

Avocado

Folate—a B vitamin found in some vegetables, citrus fruit and beans—and folic acid (found in most cereal and bread in the US) may help lower blood pressure (and prevent the onset of high blood pressure) in doses of about 800 micrograms per day—twice the recommended daily allowance. The catch? The positive effects of folic acid have only been demonstrated in women. A2015 studyfound that folic acid supplementation increased vasodilation (the opening of blood vessels that allows blood to flow more freely) in older adults, but not younger adults.

5

Potassium

PhotoAlto/Thierry Foulon/Getty Images

Bananas

6MagnesiumGabriela Tulian/Moment/Getty ImagesMagnesium is a nutrient found in many foods, such as whole grains, yogurt, and green leafy vegetables, as well as in supplements, plays a role in regulating blood pressure.While magnesium supplements seem to have just a small (though significant) effect on blood pressure, diets high in magnesium seem to lower blood pressure.A diet high in magnesium (such as the ​DASH diet), also tends to be high in other blood pressure-lowering nutrients, such as potassium and calcium.

6

MagnesiumGabriela Tulian/Moment/Getty ImagesMagnesium is a nutrient found in many foods, such as whole grains, yogurt, and green leafy vegetables, as well as in supplements, plays a role in regulating blood pressure.While magnesium supplements seem to have just a small (though significant) effect on blood pressure, diets high in magnesium seem to lower blood pressure.A diet high in magnesium (such as the ​DASH diet), also tends to be high in other blood pressure-lowering nutrients, such as potassium and calcium.

Magnesium

Gabriela Tulian/Moment/Getty Images

Yogurt

Magnesium is a nutrient found in many foods, such as whole grains, yogurt, and green leafy vegetables, as well as in supplements, plays a role in regulating blood pressure.

While magnesium supplements seem to have just a small (though significant) effect on blood pressure, diets high in magnesium seem to lower blood pressure.

A diet high in magnesium (such as the ​DASH diet), also tends to be high in other blood pressure-lowering nutrients, such as potassium and calcium.

7Vitamin DJose A. Bernat Bacete/Moment/Getty ImagesVitamin D is an important nutrient that regulates many metabolic functions in the body. We mostly stock our supplies of D through sunlight, although it’s also found in some foods, such as fatty fish and milk.It helps control the level of calcium in the blood and contributes to the regulation ofblood pressure. The data is unclear about what — if any — protection can be gained from vitamin D, but there is strong evidence showing that a deficiency of vitamin D can lead to high blood pressure and other cardiovascular problems. If you live north of the Mason-Dixon line, chances are you might not be getting enough D and may need to supplement.

7

Vitamin DJose A. Bernat Bacete/Moment/Getty ImagesVitamin D is an important nutrient that regulates many metabolic functions in the body. We mostly stock our supplies of D through sunlight, although it’s also found in some foods, such as fatty fish and milk.It helps control the level of calcium in the blood and contributes to the regulation ofblood pressure. The data is unclear about what — if any — protection can be gained from vitamin D, but there is strong evidence showing that a deficiency of vitamin D can lead to high blood pressure and other cardiovascular problems. If you live north of the Mason-Dixon line, chances are you might not be getting enough D and may need to supplement.

Vitamin D

Jose A. Bernat Bacete/Moment/Getty Images

Milk in a bottle

Vitamin D is an important nutrient that regulates many metabolic functions in the body. We mostly stock our supplies of D through sunlight, although it’s also found in some foods, such as fatty fish and milk.

It helps control the level of calcium in the blood and contributes to the regulation ofblood pressure. The data is unclear about what — if any — protection can be gained from vitamin D, but there is strong evidence showing that a deficiency of vitamin D can lead to high blood pressure and other cardiovascular problems. If you live north of the Mason-Dixon line, chances are you might not be getting enough D and may need to supplement.

7 SourcesVerywell 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.Jackson SL, Cogswell ME, Zhao L, et al.Association Between Urinary Sodium and Potassium Excretion and Blood Pressure Among Adults in the United States: National Health and Nutrition Examination Survey, 2014.Circulation. 2018;137(3):237-246. doi:10.1161/CIRCULATIONAHA.117.029193Frisoli TM, Schmieder RE, Grodzicki T, Messerli FH.Salt and hypertension: is salt dietary reduction worth the effort?Am J Med. 2012;125(5):433-439. doi:10.1016/j.amjmed.2011.10.023Flueck JL, Schaufelberger F, Lienert M, Schäfer Olstad D, Wilhelm M, Perret C.Acute Effects of Caffeine on Heart Rate Variability, Blood Pressure and Tidal Volume in Paraplegic and Tetraplegic Compared to Able-Bodied Individuals: A Randomized, Blinded Trial.PLoS One. 2016;11(10):e0165034. doi:10.1371/journal.pone.0165034Huo Y, Li J, Qin X, et al.Efficacy of folic acid therapy in primary prevention of stroke among adults with hypertension in China: the CSPPT randomized clinical trial.JAMA. 2015;313(13):1325-1335. doi:10.1001/jama.2015.2274Seth A, Mossavar-Rahmani Y, Kamensky V, et al.Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative.Stroke. 2014;45(10):2874-2880. doi:10.1161/STROKEAHA.114.006046Cunha AR, Umbelino B, Correia ML, Neves MF.Magnesium and vascular changes in hypertension.Int J Hypertens. 2012;2012:754250. doi:10.1155/2012/754250Mehta V, Agarwal S.Does Vitamin D Deficiency Lead to Hypertension?Cureus. 2017;9(2):e1038. doi:10.7759/cureus.1038

7 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.Jackson SL, Cogswell ME, Zhao L, et al.Association Between Urinary Sodium and Potassium Excretion and Blood Pressure Among Adults in the United States: National Health and Nutrition Examination Survey, 2014.Circulation. 2018;137(3):237-246. doi:10.1161/CIRCULATIONAHA.117.029193Frisoli TM, Schmieder RE, Grodzicki T, Messerli FH.Salt and hypertension: is salt dietary reduction worth the effort?Am J Med. 2012;125(5):433-439. doi:10.1016/j.amjmed.2011.10.023Flueck JL, Schaufelberger F, Lienert M, Schäfer Olstad D, Wilhelm M, Perret C.Acute Effects of Caffeine on Heart Rate Variability, Blood Pressure and Tidal Volume in Paraplegic and Tetraplegic Compared to Able-Bodied Individuals: A Randomized, Blinded Trial.PLoS One. 2016;11(10):e0165034. doi:10.1371/journal.pone.0165034Huo Y, Li J, Qin X, et al.Efficacy of folic acid therapy in primary prevention of stroke among adults with hypertension in China: the CSPPT randomized clinical trial.JAMA. 2015;313(13):1325-1335. doi:10.1001/jama.2015.2274Seth A, Mossavar-Rahmani Y, Kamensky V, et al.Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative.Stroke. 2014;45(10):2874-2880. doi:10.1161/STROKEAHA.114.006046Cunha AR, Umbelino B, Correia ML, Neves MF.Magnesium and vascular changes in hypertension.Int J Hypertens. 2012;2012:754250. doi:10.1155/2012/754250Mehta V, Agarwal S.Does Vitamin D Deficiency Lead to Hypertension?Cureus. 2017;9(2):e1038. doi:10.7759/cureus.1038

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.

Jackson SL, Cogswell ME, Zhao L, et al.Association Between Urinary Sodium and Potassium Excretion and Blood Pressure Among Adults in the United States: National Health and Nutrition Examination Survey, 2014.Circulation. 2018;137(3):237-246. doi:10.1161/CIRCULATIONAHA.117.029193Frisoli TM, Schmieder RE, Grodzicki T, Messerli FH.Salt and hypertension: is salt dietary reduction worth the effort?Am J Med. 2012;125(5):433-439. doi:10.1016/j.amjmed.2011.10.023Flueck JL, Schaufelberger F, Lienert M, Schäfer Olstad D, Wilhelm M, Perret C.Acute Effects of Caffeine on Heart Rate Variability, Blood Pressure and Tidal Volume in Paraplegic and Tetraplegic Compared to Able-Bodied Individuals: A Randomized, Blinded Trial.PLoS One. 2016;11(10):e0165034. doi:10.1371/journal.pone.0165034Huo Y, Li J, Qin X, et al.Efficacy of folic acid therapy in primary prevention of stroke among adults with hypertension in China: the CSPPT randomized clinical trial.JAMA. 2015;313(13):1325-1335. doi:10.1001/jama.2015.2274Seth A, Mossavar-Rahmani Y, Kamensky V, et al.Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative.Stroke. 2014;45(10):2874-2880. doi:10.1161/STROKEAHA.114.006046Cunha AR, Umbelino B, Correia ML, Neves MF.Magnesium and vascular changes in hypertension.Int J Hypertens. 2012;2012:754250. doi:10.1155/2012/754250Mehta V, Agarwal S.Does Vitamin D Deficiency Lead to Hypertension?Cureus. 2017;9(2):e1038. doi:10.7759/cureus.1038

Jackson SL, Cogswell ME, Zhao L, et al.Association Between Urinary Sodium and Potassium Excretion and Blood Pressure Among Adults in the United States: National Health and Nutrition Examination Survey, 2014.Circulation. 2018;137(3):237-246. doi:10.1161/CIRCULATIONAHA.117.029193

Frisoli TM, Schmieder RE, Grodzicki T, Messerli FH.Salt and hypertension: is salt dietary reduction worth the effort?Am J Med. 2012;125(5):433-439. doi:10.1016/j.amjmed.2011.10.023

Flueck JL, Schaufelberger F, Lienert M, Schäfer Olstad D, Wilhelm M, Perret C.Acute Effects of Caffeine on Heart Rate Variability, Blood Pressure and Tidal Volume in Paraplegic and Tetraplegic Compared to Able-Bodied Individuals: A Randomized, Blinded Trial.PLoS One. 2016;11(10):e0165034. doi:10.1371/journal.pone.0165034

Huo Y, Li J, Qin X, et al.Efficacy of folic acid therapy in primary prevention of stroke among adults with hypertension in China: the CSPPT randomized clinical trial.JAMA. 2015;313(13):1325-1335. doi:10.1001/jama.2015.2274

Seth A, Mossavar-Rahmani Y, Kamensky V, et al.Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative.Stroke. 2014;45(10):2874-2880. doi:10.1161/STROKEAHA.114.006046

Cunha AR, Umbelino B, Correia ML, Neves MF.Magnesium and vascular changes in hypertension.Int J Hypertens. 2012;2012:754250. doi:10.1155/2012/754250

Mehta V, Agarwal S.Does Vitamin D Deficiency Lead to Hypertension?Cureus. 2017;9(2):e1038. doi:10.7759/cureus.1038

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