![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_66d83f3d1b7e0.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f923bf3839.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f924196450.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f923a7f186.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f92401ca86.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f923d29997.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f923bcc3c3.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f92446aea7.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f924641279.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f924704cb2.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f9245ac213.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f924886226.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f9249b1016.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f924bb655c.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f92522754c.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f924db3b11.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f924c1fbc2.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f924e8d340.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f924f6efe9.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f9254041de.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f92530c9c7.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f929f24a8f.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f929889276.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f92a1ae327.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f92a2df3c4.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f92a0595f9.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f92a6c15df.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f92a88576d.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668f92a871efc.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668fb58a6a7df.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/gallery/1080/na_668fb589c9003.jpg)
See Also
See Again
© Shutterstock
0 / 31 Fotos
Citrus fruits
- Citrus fruits are packed full of vitamins, minerals, and plant compounds that keep your heart healthy by reducing high blood pressure. However, some citrus fruits can interfere with blood pressure reduction medicines, so consult a doctor before adding them to your diet.
© Shutterstock
1 / 31 Fotos
Salmon and other fatty fish
- Fatty fish like salmon are excellent sources of omega-3 fats, which can help reduce blood pressure levels by lowering inflammation. According to one study, you should consume two to three grams of Omega-3 fats a day or about a 3.5-ounce serving of salmon to see the benefits.
© Shutterstock
2 / 31 Fotos
Leafy greens
- Leafy greens like spinach and Swiss chard contain potassium and magnesium, which support optimal blood pressure levels. Spinach, in particular, is high in the plant-based compound known as nitrate, which can lower blood pressure.
© Shutterstock
3 / 31 Fotos
Nuts and seeds
- Nuts and seeds like pumpkin seeds, chia seeds, pistachios, and almonds provide concentrated sources of fiber and arginine, which are important for blood pressure control.
© Shutterstock
4 / 31 Fotos
Legumes
- Legumes like lentils, beans, and peas are all rich in magnesium and potassium, nutrients that help regulate blood pressure. Add a side of legumes to any main dish and take an active step towards lowering your high blood pressure.
© Shutterstock
5 / 31 Fotos
Berries
- Berries contain anthocyanins, which can increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow. Berries like blueberries, raspberries, strawberries, and cranberries are some of the most popular.
© Shutterstock
6 / 31 Fotos
Amaranth
- Amaranth is a whole grain similar to quinoa that is particularly high in magnesium. Eating whole grains like amaranth has been shown to decrease your likelihood of developing high blood pressure.
© Shutterstock
7 / 31 Fotos
Olive oil
- Olive oil can help lower blood pressure and reduce the risk factors for heart disease. Olive oil is rich in omega-9 and antioxidant polyphenols that can be beneficial in a diet that aims to lower blood pressure. Drizzle over a simple salad or use to sauté veggies in a pan.
© Shutterstock
8 / 31 Fotos
Carrots
- Carrots are high in plant-based compounds that help with health processes like managing blood pressure. One study even showed that the possibility of high blood pressure decreased by 10% for roughly every 100 grams (about 1 cup grated) of carrots eaten daily.
© Shutterstock
9 / 31 Fotos
Eggs
- Eggs are nutrient-dense foods that can help with blood pressure management. According to studies, eggs egg consumption is associated with a reduced risk of hypertension. The recommended consumption of eggs is up to three per day.
© Shutterstock
10 / 31 Fotos
Tomatoes and tomato products
- Tomatoes are rich in potassium and the carotenoid pigment known as lycopene. Lycopene is known to help reduce heart disease risk factors, including high blood pressure. Enjoy tomatoes over a portion of whole-grain pasta or in a salad of fresh vegetables.
© Shutterstock
11 / 31 Fotos
Broccoli
- Broccoli is loaded with flavonoid antioxidants that enhance blood vessel function while increasing nitric oxide levels in your body. One study found that people who had four or more servings of broccoli per week had a lower likelihood of high blood pressure than those who consumed broccoli only once a month or less.
© Shutterstock
12 / 31 Fotos
Yogurt
- Yogurt is rich in potassium and calcium, which play a vital role in regulating blood pressure. Studies show that consuming three servings of dairy each day can reduce the risk of high blood pressure by 13%.
© Shutterstock
13 / 31 Fotos
Herbs and spices
- Certain herbs and spices, like celery seed, black pepper, and oregano, contain powerful compounds that may help reduce blood pressure by helping blood vessels relax.
© Shutterstock
14 / 31 Fotos
Potatoes
- The plant-based compounds in potatoes can help to manage high blood pressure. Potatoes can be enjoyed in various ways, from baking to grilling.
© Shutterstock
15 / 31 Fotos
Kiwi fruit
- Kiwi is high in vitamin C, fiber, potassium, and magnesium. One study found that eating two kiwis every day for seven weeks resulted in lower systolic blood pressure than the group who didn't eat kiwis.
© Shutterstock
16 / 31 Fotos
Lean meats
- Lean meats, like skinless chicken breasts, pork tenderloin, and 93% lean ground turkey, can lower high blood pressure.
© Shutterstock
17 / 31 Fotos
Bananas
- Bananas contain essential nutrients like potassium, fiber, and vitamin C. The potassium content counterbalances sodium intake and promotes blood vessel relaxation. Relaxed blood vessels help lower high blood pressure.
© Shutterstock
18 / 31 Fotos
Dark chocolate
- Dark chocolate contains cacao, which may help lower high blood pressure. Additionally, the flavonoids in dark chocolate promote the production of nitric oxide, leading to relaxed blood vessels and reduced blood pressure.
© Shutterstock
19 / 31 Fotos
Beets
- Beets are high in nitrates, which are essential for blood vessel health. Nitric oxide relaxes and widens arteries so that more blood can flow through and, in turn, lowers your blood pressure.
© Shutterstock
20 / 31 Fotos
Garlic
- Garlic, in its various forms, raw, powdered, or extracted, appears to help lower blood pressure.
© Shutterstock
21 / 31 Fotos
Watermelon
- Watermelon contains an amino acid known as citrulline. The body converts citrulline to arginine, which further helps the body to produce nitric oxide. As with other foods mentioned in this list, nitric oxide helps aid in blood flow, which can lower blood pressure.
© Shutterstock
22 / 31 Fotos
Celery
- This crunchy snack packs a powerful punch. Celery contains a phytochemical called phthalides, which relax the tissues of artery walls to increase blood flow and reduce blood pressure.
© Shutterstock
23 / 31 Fotos
Milk and dairy foods
- Whether it’s a glass of milk or a bowl of yogurt, dairy is an excellent source of calcium and potassium—two essential nutrients for regulating blood pressure.
© Shutterstock
24 / 31 Fotos
Edamame
- Edamame is good for blood pressure as it is rich in potassium, which helps relax blood vessels and balance sodium levels in the body.
© Shutterstock
25 / 31 Fotos
Bell peppers
- Bell peppers are low in calories and high in potassium, which helps relax blood vessels. They also contain antioxidants like vitamin C, which can improve heart health and reduce inflammation.
© Shutterstock
26 / 31 Fotos
Whole grains
- Whole grains are healthy for the heart as they contain the bran and herm (parts of the wheat that contain fiber and antioxidants). Two of the highest-recommended whole grains for heart health are brown rice and buckwheat.
© Shutterstock
27 / 31 Fotos
Avocado
- Avocados are a rich source of monounsaturated fats, which can help lower and prevent high blood pressure.
© Shutterstock
28 / 31 Fotos
Pomegranate juice
- Research indicates that drinking pomegranate juice daily can help lower systolic blood pressure. Pomegranate juice is rich in antioxidants and has anti-hypertensive properties, making it beneficial for heart health.
© Shutterstock
29 / 31 Fotos
Fermented foods
- Fermented foods, like kimchi and sauerkraut, are full of probiotics, which are beneficial bacteria that may help manage blood pressure.
Sources: (HealthPartners) (Mayo Clinic) (Harvard Health Publishing) (American Heart Association) (Forbes) (Healthline Media)
See also: Taking care of your health doesn't have to be hard
© Shutterstock
30 / 31 Fotos
© Shutterstock
0 / 31 Fotos
Citrus fruits
- Citrus fruits are packed full of vitamins, minerals, and plant compounds that keep your heart healthy by reducing high blood pressure. However, some citrus fruits can interfere with blood pressure reduction medicines, so consult a doctor before adding them to your diet.
© Shutterstock
1 / 31 Fotos
Salmon and other fatty fish
- Fatty fish like salmon are excellent sources of omega-3 fats, which can help reduce blood pressure levels by lowering inflammation. According to one study, you should consume two to three grams of Omega-3 fats a day or about a 3.5-ounce serving of salmon to see the benefits.
© Shutterstock
2 / 31 Fotos
Leafy greens
- Leafy greens like spinach and Swiss chard contain potassium and magnesium, which support optimal blood pressure levels. Spinach, in particular, is high in the plant-based compound known as nitrate, which can lower blood pressure.
© Shutterstock
3 / 31 Fotos
Nuts and seeds
- Nuts and seeds like pumpkin seeds, chia seeds, pistachios, and almonds provide concentrated sources of fiber and arginine, which are important for blood pressure control.
© Shutterstock
4 / 31 Fotos
Legumes
- Legumes like lentils, beans, and peas are all rich in magnesium and potassium, nutrients that help regulate blood pressure. Add a side of legumes to any main dish and take an active step towards lowering your high blood pressure.
© Shutterstock
5 / 31 Fotos
Berries
- Berries contain anthocyanins, which can increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow. Berries like blueberries, raspberries, strawberries, and cranberries are some of the most popular.
© Shutterstock
6 / 31 Fotos
Amaranth
- Amaranth is a whole grain similar to quinoa that is particularly high in magnesium. Eating whole grains like amaranth has been shown to decrease your likelihood of developing high blood pressure.
© Shutterstock
7 / 31 Fotos
Olive oil
- Olive oil can help lower blood pressure and reduce the risk factors for heart disease. Olive oil is rich in omega-9 and antioxidant polyphenols that can be beneficial in a diet that aims to lower blood pressure. Drizzle over a simple salad or use to sauté veggies in a pan.
© Shutterstock
8 / 31 Fotos
Carrots
- Carrots are high in plant-based compounds that help with health processes like managing blood pressure. One study even showed that the possibility of high blood pressure decreased by 10% for roughly every 100 grams (about 1 cup grated) of carrots eaten daily.
© Shutterstock
9 / 31 Fotos
Eggs
- Eggs are nutrient-dense foods that can help with blood pressure management. According to studies, eggs egg consumption is associated with a reduced risk of hypertension. The recommended consumption of eggs is up to three per day.
© Shutterstock
10 / 31 Fotos
Tomatoes and tomato products
- Tomatoes are rich in potassium and the carotenoid pigment known as lycopene. Lycopene is known to help reduce heart disease risk factors, including high blood pressure. Enjoy tomatoes over a portion of whole-grain pasta or in a salad of fresh vegetables.
© Shutterstock
11 / 31 Fotos
Broccoli
- Broccoli is loaded with flavonoid antioxidants that enhance blood vessel function while increasing nitric oxide levels in your body. One study found that people who had four or more servings of broccoli per week had a lower likelihood of high blood pressure than those who consumed broccoli only once a month or less.
© Shutterstock
12 / 31 Fotos
Yogurt
- Yogurt is rich in potassium and calcium, which play a vital role in regulating blood pressure. Studies show that consuming three servings of dairy each day can reduce the risk of high blood pressure by 13%.
© Shutterstock
13 / 31 Fotos
Herbs and spices
- Certain herbs and spices, like celery seed, black pepper, and oregano, contain powerful compounds that may help reduce blood pressure by helping blood vessels relax.
© Shutterstock
14 / 31 Fotos
Potatoes
- The plant-based compounds in potatoes can help to manage high blood pressure. Potatoes can be enjoyed in various ways, from baking to grilling.
© Shutterstock
15 / 31 Fotos
Kiwi fruit
- Kiwi is high in vitamin C, fiber, potassium, and magnesium. One study found that eating two kiwis every day for seven weeks resulted in lower systolic blood pressure than the group who didn't eat kiwis.
© Shutterstock
16 / 31 Fotos
Lean meats
- Lean meats, like skinless chicken breasts, pork tenderloin, and 93% lean ground turkey, can lower high blood pressure.
© Shutterstock
17 / 31 Fotos
Bananas
- Bananas contain essential nutrients like potassium, fiber, and vitamin C. The potassium content counterbalances sodium intake and promotes blood vessel relaxation. Relaxed blood vessels help lower high blood pressure.
© Shutterstock
18 / 31 Fotos
Dark chocolate
- Dark chocolate contains cacao, which may help lower high blood pressure. Additionally, the flavonoids in dark chocolate promote the production of nitric oxide, leading to relaxed blood vessels and reduced blood pressure.
© Shutterstock
19 / 31 Fotos
Beets
- Beets are high in nitrates, which are essential for blood vessel health. Nitric oxide relaxes and widens arteries so that more blood can flow through and, in turn, lowers your blood pressure.
© Shutterstock
20 / 31 Fotos
Garlic
- Garlic, in its various forms, raw, powdered, or extracted, appears to help lower blood pressure.
© Shutterstock
21 / 31 Fotos
Watermelon
- Watermelon contains an amino acid known as citrulline. The body converts citrulline to arginine, which further helps the body to produce nitric oxide. As with other foods mentioned in this list, nitric oxide helps aid in blood flow, which can lower blood pressure.
© Shutterstock
22 / 31 Fotos
Celery
- This crunchy snack packs a powerful punch. Celery contains a phytochemical called phthalides, which relax the tissues of artery walls to increase blood flow and reduce blood pressure.
© Shutterstock
23 / 31 Fotos
Milk and dairy foods
- Whether it’s a glass of milk or a bowl of yogurt, dairy is an excellent source of calcium and potassium—two essential nutrients for regulating blood pressure.
© Shutterstock
24 / 31 Fotos
Edamame
- Edamame is good for blood pressure as it is rich in potassium, which helps relax blood vessels and balance sodium levels in the body.
© Shutterstock
25 / 31 Fotos
Bell peppers
- Bell peppers are low in calories and high in potassium, which helps relax blood vessels. They also contain antioxidants like vitamin C, which can improve heart health and reduce inflammation.
© Shutterstock
26 / 31 Fotos
Whole grains
- Whole grains are healthy for the heart as they contain the bran and herm (parts of the wheat that contain fiber and antioxidants). Two of the highest-recommended whole grains for heart health are brown rice and buckwheat.
© Shutterstock
27 / 31 Fotos
Avocado
- Avocados are a rich source of monounsaturated fats, which can help lower and prevent high blood pressure.
© Shutterstock
28 / 31 Fotos
Pomegranate juice
- Research indicates that drinking pomegranate juice daily can help lower systolic blood pressure. Pomegranate juice is rich in antioxidants and has anti-hypertensive properties, making it beneficial for heart health.
© Shutterstock
29 / 31 Fotos
Fermented foods
- Fermented foods, like kimchi and sauerkraut, are full of probiotics, which are beneficial bacteria that may help manage blood pressure.
Sources: (HealthPartners) (Mayo Clinic) (Harvard Health Publishing) (American Heart Association) (Forbes) (Healthline Media)
See also: Taking care of your health doesn't have to be hard
© Shutterstock
30 / 31 Fotos
Eat these foods if you want to lower your blood pressure
Incorporate these foods into your meals today
© Shutterstock
Do you struggle with high blood pressure? Or maybe you're simply looking for ways to stay proactive about your heart health. Then this guide is for you! The food we choose each day has a powerful impact on our overall well-being, and blood pressure is no exception. Uncontrolled high blood pressure can lead to serious health risks like stroke, heart attack, and even death.
There's good news, though! You can take charge of your health through your diet. From fruits to vegetables and beyond, this list explores 30 foods that you can incorporate into your diet in order to help lower blood pressure and keep your heart happy.
Curious which foods will help lower high blood pressure? Click through now to find out.
RECOMMENDED FOR YOU
![Can red meat cause type 2 diabetes?](https://media-manager.starsinsider.com/640/na_66d9c1da976cb.jpg)
![The true dangers of West Nile virus](https://media-manager.starsinsider.com/640/na_66d99bcbae9d8.jpg)
![Does sleeping in during the weekend lower your health risks?](https://media-manager.starsinsider.com/640/na_66d5876a2092a.jpg)
![Ozempic diet? What you should (and shouldn't) eat on GLP-1 medication](https://media-manager.starsinsider.com/640/na_66d85a717d263.jpg)
![Everything you need to know about multiple sclerosis](https://media-manager.starsinsider.com/640/na_66d84c35eca80.jpg)
![Easy daily habits for a faster metabolism](https://media-manager.starsinsider.com/640/na_66d8470494ed7.jpg)
![Can you reverse type 2 diabetes?](https://media-manager.starsinsider.com/640/na_66d8460d476cc.jpg)
![Eat these foods if you want to lower your blood pressure](https://media-manager.starsinsider.com/640/na_66d83f5b288d9.jpg)
![These are the worst things you could do for your eyes](https://media-manager.starsinsider.com/640/na_66d83dab62128.jpg)
![The warning signs of young onset dementia](https://media-manager.starsinsider.com/640/na_66d82ede64f52.jpg)
![The ways holding in a sneeze can damage your body](https://media-manager.starsinsider.com/640/na_66d8284b04272.jpg)
![Do women go through midlife crises?](https://media-manager.starsinsider.com/640/na_66d1bfab43d6b.jpg)
![Common overlooked signs of depression](https://media-manager.starsinsider.com/640/na_668fd41f59792.jpg)
![Scary secrets your surgeon definitely won’t tell you](https://media-manager.starsinsider.com/640/na_6683dd12553bf.jpg)
![These cancers are on the rise in younger generations](https://media-manager.starsinsider.com/640/na_66d048e3bf50d.jpg)
![Could eating meat give you a UTI?](https://media-manager.starsinsider.com/640/na_66d09b6cbecf0.jpg)
![Hypochlorhydria: when your stomach can’t break down food](https://media-manager.starsinsider.com/640/na_66d041bcb43a2.jpg)
![The history of the World Health Organization](https://media-manager.starsinsider.com/640/na_5e6b374cf2e67.jpg)
![Triple E: Why is eastern equine encephalitis potentially so deadly?](https://media-manager.starsinsider.com/640/na_66cf3d75c3f5a.jpg)
!["Sloth fever": How dangerous is the Oropouche virus?](https://media-manager.starsinsider.com/640/na_6669b3cdd53ba.jpg)
![What happens to your body if you only eat fruit?](https://media-manager.starsinsider.com/640/na_66c857f4693d3.jpg)
![The risks of developing metabolic syndrome](https://media-manager.starsinsider.com/640/na_66c852c290ac6.jpg)
![Sensitive skin: causes, care, and when to seek help](https://media-manager.starsinsider.com/640/na_66c376117d4a4.jpg)
![Times the WHO declared a public health emergency](https://media-manager.starsinsider.com/640/na_66c32810ceeb6.jpg)
![The six types of depression, according to science](https://media-manager.starsinsider.com/640/na_66ba2976bc8df.jpg)
![Makhana: The superfood taking over fields in northern India](https://media-manager.starsinsider.com/640/na_66bf7c5f37817.jpg)
![The aggressive brain cancer that kills in record time](https://media-manager.starsinsider.com/640/na_66ab8e429e16a.jpg)
![The oldest known diseases in the world](https://media-manager.starsinsider.com/640/na_66bb8ad5ca1dc.jpg)
![If you have these symptoms, you could be allergic to the sun](https://media-manager.starsinsider.com/640/na_66bf256eefff6.jpg)
![Nighttime fitness: is working out in the evening a good idea?](https://media-manager.starsinsider.com/640/na_66b6468038992.jpg)
![The incredible benefits of exercising with friends](https://media-manager.starsinsider.com/640/na_66b630c4decc6.jpg)
![Everything you need to know about melasma](https://media-manager.starsinsider.com/640/na_66b1ed1dd50b1.jpg)
![Step into slim: your guide to walking for weight loss](https://media-manager.starsinsider.com/640/na_66b0c4e0e4927.jpg)
![What is an existential crisis, and how can you overcome it?](https://media-manager.starsinsider.com/640/na_66b3714413ee9.jpg)
![Should your kids be more active? Follow these tips](https://media-manager.starsinsider.com/640/na_66b3a1725423b.jpg)
![Everything you need to know about Graves' disease](https://media-manager.starsinsider.com/640/na_66b63a8f2659a.jpg)
MOST READ
- Last Hour
- Last Day
- Last Week