Table of ContentsView AllTable of ContentsFruitsVegetablesFatty FishNuts and SeedsLegumesOatsOlive OilEggsLean MeatYogurtDark ChocolateHerbs and SpicesFermented FoodsFoods to Avoid
Table of ContentsView All
View All
Table of Contents
Fruits
Vegetables
Fatty Fish
Nuts and Seeds
Legumes
Oats
Olive Oil
Eggs
Lean Meat
Yogurt
Dark Chocolate
Herbs and Spices
Fermented Foods
Foods to Avoid
If you have high blood pressure (hypertension), the foods you eat can play a significant role in helping you manage the condition.
Over time, high blood pressure can damage the arteries and increase the risk of kidney disease,stroke, and heart attack.Research shows that a diet high in foods, such as fruits, vegetables, and whole grains, and low in sugar, meat, and alcohol can significantly reduce blood pressure.
This article lists some of the best foods to help lower high blood pressure and some to avoid.
Westend61/ Getty Images
Getting four to five servings of fruits daily is an important element of theDASH(Dietary Approaches to Stop Hypertension) diet.
Berries
Anthocyanins, the pigments that give some produce their red, blue, or purple color, may help prevent hypertension. In one study, participants who ate the highest amounts of anthocyanins, mostly fromblueberriesandstrawberries, experienced an 8% reduction in the risk of high blood pressure.
A daily intake of wild blueberry powder is linked to lower 24-hour ambulatorysystolic blood pressure(the top number of a blood pressure reading, measuring the pressure in your arteries with each heartbeat, taken as you go about your day at home). It’s also linked to a lower incidence of futureheart diseaserisk in healthy older adults.
Citrus
Flavonoidsin citrus fruit may help lower blood pressure and offer some protection against cardiovascular disease.
Research suggests drinking orange juice regularly may help manage blood pressure in people with early hypertension.Commoncitrus fruitsinclude:
Bananas
21 Foods With the Highest Source of Potassium
Kiwi
Kiwifruitis packed with bioactive substances that may help lower blood pressure. One study found that people with moderately elevated blood pressure who ate three kiwis a day for eight weeks had lower blood pressure compared to those who ate an apple a day.
Watermelon
Watermeloncontains potassium, lycopene, and citrulline, all of which promote heart health and may help lower blood pressure.It can also help you feel full while adding a few calories.
Some vegetables, such as beets, carrots, leafy greens, and more can help lower high blood pressure.
Beets
Beetsare loaded withnitrates, which have been shown to reduce blood pressure.If you’re drinking beet juice, watch out for added sugars, though. These juices can add a lot of extra calories, and excess weight works against blood pressure control.
Leafy Green Vegetables
Leafy greens are among the highest in nitrates, which can help lower blood pressure and protect against heart disease and stroke.These veggies include:
Carrots
Carrotscontain fiber, potassium, beta-carotene, and other compounds to help lower the risk of high blood pressure and promote heart health.
Tomatoes
Tomatoesand tomato products are lycopene-rich, which can improve blood pressure and cholesterol and reduce the risk of heart disease and mortality (death).
Broccoli
Broccoliis full of flavonoids, which help reduce blood pressure. One study found that people who ate four or more servings of broccoli a week were less likely to have high blood pressure than those who ate broccoli once a month or less.
Potatoes
Potatoescontain an abundance of potassium. One medium white baked potato with the skin on provides about 20% of the daily value for potassium.
Salmon and Other Fatty Fish
Fatty fish are a rich source ofomega-3 fatty acids, which can help lower inflammation and blood pressure.Experts recommend eating two or three servings of fatty fish every week.Fishhigh in omega-3 fatty acids include:
Nutsare rich in arginine, which your body uses to convert nitrates into nitric oxide, reducing blood pressure. Research suggests eating nuts several times a week may significantly lower the risk of heart disease.Nuts and seeds high in arginine include:
Legumes, such as beans, peas, chickpeas, and lentils, are rich in dietary fiber, bioactive peptides, and flavonoid polyphenols, all linked to lower blood pressure. And they’re associated with lowersystolic and diastolic blood pressure.
Oats contain beta-glucan and other components that may help prevent and manage high blood pressure. Oats may also help reduce other heart disease risk factors such ashigh cholesterol and triglycerides, and diabetes.Oatmeal keeps you feeling full longer than many other breakfast choices and goes well with other blood pressure–friendly foods such as berries, nuts, and seeds.
Numerous studies show that olive oil, high in oleic acid and antioxidantpolyphenols, can help manage blood pressure.Olive oil is also high inmonounsaturated fat, which helps improve cholesterol. Research suggests that higher olive oil consumption is associated with a lower risk of heart disease.
You may be concerned about eatingeggssince one fried egg provides 61% of the daily value (DV) of cholesterol.Studies on eggs and heart health have had conflicting results, with some suggesting that eating eggs doesn’t significantly affect blood pressure either way.
Eggs are nutrient-dense, and the DASH diet includes them as a source of lean protein. If you enjoy eggs, consume no more than one egg or two egg whites daily.
Yogurtis chock-full of micronutrients, including potassium. One study found that even small amounts of yogurt can help lower blood pressure. Participants with hypertension who regularly consumed yogurt had blood pressure readings 7 points lower than participants who didn’t.
Dark chocolate is rich inflavanols, which help relax blood vessels, improve blood flow, and reduce blood pressure and inflammation. Anddark chocolatehas 2 to 3 times more flavanols than milk chocolate.
Using lots ofherbsand spices may be good for your heart. One study found that using about 1.3 teaspoons of herbs and spices daily was associated with lower blood pressure after four weeks.
Fermented foodscontain probiotics, antioxidants, and vitamins that benefit overall health. These foods may also be linked to lower blood pressure, cholesterol, and risk of heart disease.Examples of fermented foods are:
How Does Fermentation Work in the Body and in Food?
Foods to Avoid With High Blood Pressure
Consuming foods with salt and caffeine, processed foods, and more should be avoided if you have high blood pressure.
Salt
Eating a lot of salt makes you retain fluids. That increases blood volume and raises blood pressure. Eating less salt is associated with lower blood pressure and morbidity (being unhealthy) and mortality from heart disease.
The DASH diet suggests keeping sodium at 2,300 mg or less per day. Lowering it to 1,500 mg lowers blood pressure even more.Foods high in sodiuminclude snacks, processed foods, and restaurant meals.
Caffeine
If you already have hypertension,coffeecan lead to a short‐term increase in blood pressure. And for those with severe hypertension, heavy coffee drinking may increase the risk of heart disease mortality. Caffeinatedgreen teadoesn’t seem to have the same effect.
Alcohol
Drinking too muchalcohol, including red wine, can increase blood pressure. If you do drink, limit drinking to no more than two drinks per day for men and one drink per day for women.
Processed Foods
Because salt is a preservative,processed foodsare often high in sodium. This includes many deli foods, fast foods, frozen foods and canned, premixed, and packaged foods. Nutrients may be lost during processing. Checking food labels can help you choose healthier products.
Summary
To helplower blood pressurenaturally, what you eat can play a significant role. A diet rich in vegetables, fruits, whole grains and low in saturated fats, sugar, and alcohol can help lower your blood pressure. A heart-healthy diet can help manage blood pressure and reduce the risk of heart disease and stroke. A healthcare provider can recommend other lifestyle changes that may help.
35 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.
American Heart Association.What is high blood pressure?Ndanuko RN, Tapsell LC, Charlton KE, Neale EP, Batterham MJ.Dietary patterns and blood pressure in adults: a systematic review and meta-analysis of randomized controlled trials.Advances in Nutrition.2016;7(1):76-89. doi:10.3945/an.115.009753MedlinePlus.DASH diet to lower high blood pressure.Cassidy A, O’Reilly ÉJ, Kay C, et al.Habitual intake of flavonoid subclasses and incident hypertension in adults.The American Journal of Clinical Nutrition. 2011;93(2):338-347. doi:10.3945/ajcn.110.006783Wood E, Hein S, Mesnage R, et al.Wild blueberry (Poly)phenols can improve vascular function and cognitive performance in healthy older individuals: a double-blind randomized controlled trial.The American Journal of Clinical Nutrition. 2023;117(6):1306-1319. doi:10.1016/j.ajcnut.2023.03.017Mahmoud AM, Hernández Bautista RJ, Sandhu MA, Hussein OE.Beneficial effects of citrus flavonoids on cardiovascular and metabolic health.Oxidative Medicine and Cellular Longevity. 2019;2019:e5484138. doi:10.1155/2019/5484138Valls RM, Pedret A, Calderón-Pérez L, et al.Effects of hesperidin in orange juice on blood and pulse pressures in mildly hypertensive individuals: a randomized controlled trial (citrus study).Eur J Nutr. 2021;60(3):1277-1288. doi:10.1007/s00394-020-02279-0American Heart Association.How potassium can help control high blood pressure.Svendsen M, Tonstad S, Heggen E, et al.The effect of kiwifruit consumption on blood pressure in subjects with moderately elevated blood pressure: a randomized, controlled study.Blood Press. 2015;24(1):48-54. doi:10.3109/08037051.2014.976979American Heart Association.Watermelon is a summertime staple. But what’s hidden behind the sweetness?Hobbs DA, George TW, Lovegrove JA.The effects of dietary nitrate on blood pressure and endothelial function: a review of human intervention studies.Nutr Res Rev.2013;26(2):210-222. doi:10.1017/S0954422413000188Johns Hopkins Medicine.Low sodium diet and lifestyle changes for high blood pressure.Madsen H, Sen A, Aune D.Fruit and vegetable consumption and the risk of hypertension: a systematic review and meta-analysis of prospective studies.Eur J Nutr. 2023;62(5):1941-1955. doi:10.1007/s00394-023-03145-5Cheng HM, Koutsidis G, Lodge JK, Ashor A, Siervo M, Lara J.Tomato and lycopene supplementation and cardiovascular risk factors: A systematic review and meta-analysis.Atherosclerosis.2017;257:100-108. doi:10.1016/j.atherosclerosis.2017.01.009Borgi L, Muraki I, Satija A, Willett WC, Rimm EB, Forman JP.Fruit and vegetable consumption and the incidence of hypertension in three prospective cohort studies.Hypertension. 2016;67(2):288-293. doi:10.1161/HYPERTENSIONAHA.115.06497MyFoodData.Baked potatoes.Zhang X, Ritonja JA, Zhou N, Chen BE, Li X.Omega‐3 polyunsaturated fatty acids intake and blood pressure: a dose‐response meta‐analysis of randomized controlled trials.J Am Heart Assoc.2022;11(11):e025071. doi:10.1161/JAHA.121.025071The American Heart Association.Fish and omega-3 fatty acids.Harvard T.H. Chan School of Public Health.Nuts for the heart.MyFoodData.Nuts and seeds highest in arginine.Vitale M, Giosuè A, Sieri S, et al.Legume consumption and blood pressure control in individuals with type 2 diabetes and hypertension: cross-sectional findings from the TOSCA.IT study.Nutrients. 2023;15(13):2895. doi:10.3390/nu15132895Bouchard J, Valookaran AF, Aloud BM, Raj P, Malunga LN, Thandapilly SJ, Netticadan T.Impact of oats in the prevention/management of hypertension.Food Chemistry.2022;381:132198. doi:10.1016/j.foodchem.2022.132198Massaro M, Scoditti E, Carluccio MA, et al.Effects of olive oil on blood pressure: epidemiological, clinical, and mechanistic evidence.Nutrients. 2020;12(6):1548. doi:10.3390/nu12061548Guasch-Ferré M, Liu G, Li Y, et al.Olive oil consumption and cardiovascular risk in U. S. Adults.Journal of the American College of Cardiology. 2020;75(15):1729-1739. doi:10.1016/j.jacc.2020.02.036MyFoodData.Fried eggs.Kolahdouz-Mohammadi R, Malekahmadi M, Clayton ZS, et al.Effect of egg consumption on blood pressure: a systematic review and meta-analysis of randomized clinical trials.Curr Hypertens Rep. 2020;22(3):24. doi:10.1007/s11906-020-1029-5American Heart Association.Are eggs good for you or not?Wade AT, Guenther BA, Ahmed FS, Elias MF.Higher yogurt intake is associated with lower blood pressure in hypertensive individuals: Cross-sectional findings from the Maine–Syracuse longitudinal study.International Dairy Journal. 2021;122:105159. doi:10.1016/j.idairyj.2021.105159Harvard T. H. Chan School of Public Health.Dark chocolate.Petersen KS, Davis KM, Rogers CJ, Proctor DN, West SG, Kris-Etherton PM.Herbs and spices at a relatively high culinary dosage improves 24-hour ambulatory blood pressure in adults at risk of cardiometabolic diseases: a randomized, crossover, controlled-feeding study.The American Journal of Clinical Nutrition.2021;114(6):1936-1948. doi:10.1093/ajcn/nqab291Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP.Fermented foods, health and the gut microbiome.Nutrients.2022;14(7):1527. doi:10.3390/nu14071527Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G.Sodium intake and hypertension.Nutrients.2019;11(9):1970. doi:10.3390/nu11091970National Heart, Lung, and Blood Institute.DASH eating plan.Teramoto M, Yamagishi K, Muraki I, Tamakoshi A, Iso H.Coffee and green tea consumption and cardiovascular disease mortality among people with and without hypertension.JAHA. 2023;12(2):e026477. doi:10.1161/JAHA.122.026477American Heart Association.Limiting alcohol to manage high blood pressure.
American Heart Association.What is high blood pressure?
Ndanuko RN, Tapsell LC, Charlton KE, Neale EP, Batterham MJ.Dietary patterns and blood pressure in adults: a systematic review and meta-analysis of randomized controlled trials.Advances in Nutrition.2016;7(1):76-89. doi:10.3945/an.115.009753
MedlinePlus.DASH diet to lower high blood pressure.
Cassidy A, O’Reilly ÉJ, Kay C, et al.Habitual intake of flavonoid subclasses and incident hypertension in adults.The American Journal of Clinical Nutrition. 2011;93(2):338-347. doi:10.3945/ajcn.110.006783
Wood E, Hein S, Mesnage R, et al.Wild blueberry (Poly)phenols can improve vascular function and cognitive performance in healthy older individuals: a double-blind randomized controlled trial.The American Journal of Clinical Nutrition. 2023;117(6):1306-1319. doi:10.1016/j.ajcnut.2023.03.017
Mahmoud AM, Hernández Bautista RJ, Sandhu MA, Hussein OE.Beneficial effects of citrus flavonoids on cardiovascular and metabolic health.Oxidative Medicine and Cellular Longevity. 2019;2019:e5484138. doi:10.1155/2019/5484138
Valls RM, Pedret A, Calderón-Pérez L, et al.Effects of hesperidin in orange juice on blood and pulse pressures in mildly hypertensive individuals: a randomized controlled trial (citrus study).Eur J Nutr. 2021;60(3):1277-1288. doi:10.1007/s00394-020-02279-0
American Heart Association.How potassium can help control high blood pressure.
Svendsen M, Tonstad S, Heggen E, et al.The effect of kiwifruit consumption on blood pressure in subjects with moderately elevated blood pressure: a randomized, controlled study.Blood Press. 2015;24(1):48-54. doi:10.3109/08037051.2014.976979
American Heart Association.Watermelon is a summertime staple. But what’s hidden behind the sweetness?
Hobbs DA, George TW, Lovegrove JA.The effects of dietary nitrate on blood pressure and endothelial function: a review of human intervention studies.Nutr Res Rev.2013;26(2):210-222. doi:10.1017/S0954422413000188
Johns Hopkins Medicine.Low sodium diet and lifestyle changes for high blood pressure.
Madsen H, Sen A, Aune D.Fruit and vegetable consumption and the risk of hypertension: a systematic review and meta-analysis of prospective studies.Eur J Nutr. 2023;62(5):1941-1955. doi:10.1007/s00394-023-03145-5
Cheng HM, Koutsidis G, Lodge JK, Ashor A, Siervo M, Lara J.Tomato and lycopene supplementation and cardiovascular risk factors: A systematic review and meta-analysis.Atherosclerosis.2017;257:100-108. doi:10.1016/j.atherosclerosis.2017.01.009
Borgi L, Muraki I, Satija A, Willett WC, Rimm EB, Forman JP.Fruit and vegetable consumption and the incidence of hypertension in three prospective cohort studies.Hypertension. 2016;67(2):288-293. doi:10.1161/HYPERTENSIONAHA.115.06497
MyFoodData.Baked potatoes.
Zhang X, Ritonja JA, Zhou N, Chen BE, Li X.Omega‐3 polyunsaturated fatty acids intake and blood pressure: a dose‐response meta‐analysis of randomized controlled trials.J Am Heart Assoc.2022;11(11):e025071. doi:10.1161/JAHA.121.025071
The American Heart Association.Fish and omega-3 fatty acids.
Harvard T.H. Chan School of Public Health.Nuts for the heart.
MyFoodData.Nuts and seeds highest in arginine.
Vitale M, Giosuè A, Sieri S, et al.Legume consumption and blood pressure control in individuals with type 2 diabetes and hypertension: cross-sectional findings from the TOSCA.IT study.Nutrients. 2023;15(13):2895. doi:10.3390/nu15132895
Bouchard J, Valookaran AF, Aloud BM, Raj P, Malunga LN, Thandapilly SJ, Netticadan T.Impact of oats in the prevention/management of hypertension.Food Chemistry.2022;381:132198. doi:10.1016/j.foodchem.2022.132198
Massaro M, Scoditti E, Carluccio MA, et al.Effects of olive oil on blood pressure: epidemiological, clinical, and mechanistic evidence.Nutrients. 2020;12(6):1548. doi:10.3390/nu12061548
Guasch-Ferré M, Liu G, Li Y, et al.Olive oil consumption and cardiovascular risk in U. S. Adults.Journal of the American College of Cardiology. 2020;75(15):1729-1739. doi:10.1016/j.jacc.2020.02.036
MyFoodData.Fried eggs.
Kolahdouz-Mohammadi R, Malekahmadi M, Clayton ZS, et al.Effect of egg consumption on blood pressure: a systematic review and meta-analysis of randomized clinical trials.Curr Hypertens Rep. 2020;22(3):24. doi:10.1007/s11906-020-1029-5
American Heart Association.Are eggs good for you or not?
Wade AT, Guenther BA, Ahmed FS, Elias MF.Higher yogurt intake is associated with lower blood pressure in hypertensive individuals: Cross-sectional findings from the Maine–Syracuse longitudinal study.International Dairy Journal. 2021;122:105159. doi:10.1016/j.idairyj.2021.105159
Harvard T. H. Chan School of Public Health.Dark chocolate.
Petersen KS, Davis KM, Rogers CJ, Proctor DN, West SG, Kris-Etherton PM.Herbs and spices at a relatively high culinary dosage improves 24-hour ambulatory blood pressure in adults at risk of cardiometabolic diseases: a randomized, crossover, controlled-feeding study.The American Journal of Clinical Nutrition.2021;114(6):1936-1948. doi:10.1093/ajcn/nqab291
Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP.Fermented foods, health and the gut microbiome.Nutrients.2022;14(7):1527. doi:10.3390/nu14071527
Grillo A, Salvi L, Coruzzi P, Salvi P, Parati G.Sodium intake and hypertension.Nutrients.2019;11(9):1970. doi:10.3390/nu11091970
National Heart, Lung, and Blood Institute.DASH eating plan.
Teramoto M, Yamagishi K, Muraki I, Tamakoshi A, Iso H.Coffee and green tea consumption and cardiovascular disease mortality among people with and without hypertension.JAHA. 2023;12(2):e026477. doi:10.1161/JAHA.122.026477
American Heart Association.Limiting alcohol to manage high blood pressure.
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