Blood pressure describes the force of blood against the walls of blood vessels. While it’s normal for blood pressure to rise and fall throughout the day, chronically high blood pressure—also known as hypertension—increases one’s risk of heart disease, stroke and kidney disease.
Nearly half of U.S. adults are living with high blood pressure, which is defined as a systolic blood pressure reading of at least 130 mmHg and/or a diastolic blood pressure reading of at least 80 mmHg. More specifically, 70% of adults at least 65 years old have hypertension, according to the U.S. National Health and Nutrition Examination Survey (NHANES)[1]Older Adults and Hypertension: Beyond the 2017 Guideline for Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. American College of Cardiology. Accessed 1/25/2023. . Furthermore, only about one-quarter of people with high blood pressure have the condition under control, reports the Centers for Disease Control and Prevention (CDC)[2]Facts About Hypertension. Centers for Disease Control and Prevention. Accessed 1/17/2023. .
Luckily, diet and lifestyle changes can have a significant positive effect on blood pressure. Read on to learn more about which foods can help you lower your blood pressure naturally, as well as tips for how to incorporate more of these foods into your diet.
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10 Foods to Eat to Lower Blood Pressure, According to Experts
A range of experts suggest filling your plate with the following foods to help you lower your blood pressure safely and effectively, as well as reduce your risk of heart disease, stroke and kidney disease.
Blueberries
Blueberries pack a serious antioxidant punch and are an excellent food for healthy blood pressure.
“Blueberries are full of nutrients [called] anthocyanins, which are antioxidants that also give the fruit its well-known blue color,” says Veronica Rouse, a registered dietitian and heart-healthy eating expert based in Toronto.
In one small study of 48 men and women with metabolic syndrome in the Journal of Nutrition, those who consumed 50 grams of freeze-dried blueberries daily for eight weeks experienced lower blood pressure readings, as well as reduced levels of a few markers of oxidative stress known to cause inflammation, compared to the control group[3]Basu A, Du M, Leyva MJ, et al. Blueberries decrease cardiovascular risk factors in obese men and women with metabolic syndrome. J Nutr. 2010;140(9):1582-7. .
Beets
What’s so special about beets? “These vegetables [contain] a compound called nitrate [that] helps your body form nitric oxide, which helps widen your arteries and lower your blood pressure,” explains Rouse.
A small 2015 study in Hypertension observed that when patients with hypertension consumed 250 milliliters of beetroot juice daily for four weeks, they effectively lowered their blood pressure readings compared to the placebo group[4]Kapil V, Khambata RS, Robertson A, Caulfield MJ, Ahluwalia A. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension. 2015;65(2):320-7. .
Broccoli
The humble vegetable you possibly refused to eat as a child is full of antioxidants that help support healthy blood pressure.
“Broccoli is rich in antioxidants called flavonoids, which may lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in the body,” says Melissa Mitri, registered dietitian and owner of Melissa Mitri Nutrition based in New York. Mitri explains that nitric oxide is effective at lowering blood pressure because of its ability to relax the blood vessels.
Tomatoes
Tomatoes are an excellent source of lycopene, a powerful antioxidant with heart-protective effects, notes Kiran Campbell, registered dietitian and owner of Kiran Campbell Nutrition based in St. Charles, Michigan. Similar to beets and broccoli, tomatoes also increase levels of nitric oxide in the body, helping widen the blood vessels and reduce blood pressure.
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Dark Chocolate
Eating dark chocolate that contains at least 60% cocoa solids daily can help reduce blood pressure, according to Kristin Draayer, M.S., registered dietitian and owner of Nutrition by Kristin based in Kalamazoo, Michigan. Cocoa contains flavonoids that cause blood vessels to dilate, thus leading to a reduction in blood pressure, she explains. Cocoa also contains magnesium, which is a key mineral for managing blood pressure.
A 2020 meta-analysis in Current Hypertension Reports evaluating the effects of cocoa consumption on blood pressure in middle-aged and older adults found regular, long-term cocoa consumption to be associated with a reduction in both systolic and diastolic blood pressure readings in people with hypertension. (However, it couldn’t draw similar associations for people with normal or elevated blood pressure, so further research on the topic is still needed.)[5]Jafarnejad S, Salek M, Clark CCT. Cocoa Consumption and Blood Pressure in Middle-Aged and Elderly Subjects: a Meta-Analysis. Curr Hypertens Rep. 2020;22(1):1.
Passion Fruit
Passion fruit can help lower blood pressure with its high potassium content, according to Melissa Nieves, L.N.D., registered dietitian and founder of the Fad Free Nutrition Blog. “Potassium regulates electrolyte balance and controls muscle function throughout the body, including the heart,” she explains.
Passion fruit also contains antioxidants that can help clear the formation of plaque along the inner lining of the arteries, which also leads to lower blood pressure, adds Nieves.
Pistachios
These little green nuts can also help lower blood pressure, reports Jim Liu, M.D., a cardiologist at the Ohio State University Wexner Medical Center. He specifically notes that in patients with diabetes, pistachios can have beneficial effects on blood pressure, glycemic control, obesity and inflammation markers.
A randomized controlled trial in the Journal of the American Heart Association supports such claims. It found that people with type 2 diabetes who consumed a diet with a moderate amount of dietary fat and pistachios accounting for 20% of their total calories for four weeks experienced a significant reduction in systolic blood pressure[6]Sauder KA, McCrea CE, Ulbrecht JS, Kris-Etherton PM, West SG. Pistachio nut consumption modifies systemic hemodynamics, increases heart rate variability, and reduces ambulatory blood pressure in well-controlled type 2 diabetes: a randomized trial. J Am Heart Assoc. 2014;3(4):e000873. .
Watermelon
Watermelon can help reduce blood pressure due to its high citrulline content, according to Melissa Hooper, M.S., registered dietitian and founder of Bite-Size Nutrition based in Los Angeles. Citrulline is an amino acid that the body converts to arginine, which helps the body produce nitric oxide, she explains. “Nitric oxide helps relax blood vessels, which can lead to a reduction in blood pressure.”
Salmon and Other Fatty Fish
Salmon and other fatty fish, such as mackerel, herring and sardines, contain high amounts of heart-healthy omega-3 fatty acids, which play an important role in blood pressure management. These fats help decrease the production of oxylipins, which are known to raise blood pressure by tightening the blood vessels, explains Michael Finkelstein, M.D., an internal medicine physician with Scarsdale Medical Group in New York.
Oatmeal
Oatmeal can help lower blood pressure for a number of reasons. Oatmeal is low in sodium and high in potassium, magnesium and fiber, explains Joshua Weisbrot, M.D., a cardiologist at Morristown Medical Center, part of Atlantic Health System in New Jersey. “High potassium and magnesium help relax and dilate blood vessels, as well as counteract the effects of sodium to help lower blood pressure,” he says, adding that the fiber in oatmeal also helps regulate blood pressure by helping keep sodium and water in balance.
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Low Blood Pressure Foods: How to Build Your Plate
Julia Axelbaum, R.D., the director of clinical nutrition at Form Health, suggests including a variety of colorful whole foods in every meal and snack. “Each color represents a different mix of beneficial plant nutrients, which is why a balance of all colors is so important for overall health,” she explains.
Consider the expert-recommended, budget-friendly meal and snack ideas below for a diet that keeps healthy blood pressure a priority.
| Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|
| Rouse suggests adding a handful of frozen blueberries to oatmeal or a smoothie. | Mitri recommends adding broccoli to a stir-fry along with other colorful vegetables like carrots and bell peppers. | Rouse suggests eating marinated beets with roasted chickpeas and sliced avocado wrapped in a taco. | Nieves recommends enjoying passion fruit as a juice or pulp, adding it to a smoothie or simply eating it as a snack. |
| Draayer recommends enjoying old-fashioned or quick oatmeal topped with shaved 60% dark chocolate and frozen berries. | Hooper suggests pairing cubed watermelon topped with goat’s cheese and mint leaves with a source of protein like baked chicken and a source of carbohydrates like quinoa for a balanced meal. | Draayer recommends adding some unsweetened cocoa to your next batch of chili for some added depth of flavor. | Dr. Liu suggests grabbing a handful of unsalted pistachios for a quick and easy snack. |
To save money, opt for frozen versions of fresh foods, such as blueberries, broccoli and salmon filets. Such foods are frozen at the peak of their ripeness and quality, making them a more affordable way to incorporate healthy, blood pressure-friendly foods into your diet.
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