More than 1 billion people in the world have high blood pressure. It is defined as systolic blood pressure (SBP) of 130 mm Hg or more, diastolic blood pressure (DBP, the lower number) of more than 80 mm Hg, or both (2).
Lifestyle and dietary changes can also help lower blood pressure and reduce the risk of heart disease. Doctors may also prescribe medications to lower blood pressure, including angiotensin-converting enzyme (ACE) inhibitors.
Eating certain foods, especially those containing potassium and magnesium, can help lower blood pressure (1, 3).
Here are the 17 best foods for high blood pressure:
Citrus fruits
Citrus fruits can help to lower blood pressure. They are rich in vitamins, minerals and phytonutrients that can help maintain a healthy heart by reducing risk factors for heart disease such as high blood pressure.
Citrus fruits include:
- Grapefruit
- oranges
- lemons
A 2021 study analyzed information from the past 10 years on fruit and the treatment of high blood pressure. The researchers found that eating around 530 to 600 grams of fruit per day (about four oranges) has a positive effect on blood pressure control. Researchers have linked citrus fruits in particular to a lower likelihood of high blood pressure.
Consuming orange and grapefruit juice can help lower blood pressure. However, grapefruit and grapefruit juice may interfere with common antihypertensive medications. Therefore, you should consult a doctor before adding these fruits to your diet.
Salmon and other fatty fish
Fatty fish is an excellent source of omega-3 fatty acids, which are of great benefit to the heart. These fats can help lower blood pressure by reducing inflammation.
A 2022 study analyzed 71 studies and health information from 4,973 people to determine the relationship between omega-3 fatty acids from diet or supplements and blood pressure. The greatest benefit for lowering blood pressure was found with a daily intake of 2 to 3 grams of omega-3 fatty acids (about a 3.5-ounce serving of salmon).
Higher levels of omega-3 fatty acids in the diet, including fish, may also lower the risk of high blood pressure in young adults without a history of heart disease or diabetes.
Green leafy vegetables
Swiss chard and spinach are two examples of leafy greens that can help lower blood pressure.
These leafy greens are a source of nutrients such as potassium and magnesium, which help maintain optimal blood pressure. For example, one cup (175 grams) of cooked Swiss chard provides 20% and 36% of daily potassium and magnesium requirements, respectively.
A 2022 study found that in women with high sodium diets, each gram of extra potassium in the daily diet was associated with a 2.4 mm Hg lower blood pressure.
Spinach is a leafy vegetable with a high content of a plant compound called nitrate, which can lower blood pressure. It is also rich in antioxidants, potassium, calcium and magnesium, which may support heart health.
An older, small study of 27 people found that those who consumed 500 milliliters of high nitrate spinach soup daily for seven days had lower SBP and DBP than those who consumed low nitrate asparagus soup.
Recent clinical research does not show a similar effect of nitrate-rich leafy greens on lowering blood pressure, so additional studies are needed to further investigate these findings.
Nuts and seeds
Nuts and seeds can have a positive effect on blood pressure. Examples of nuts and seeds that can be consumed as part of a balanced diet aimed at lowering blood pressure include
- Pumpkin seeds
- linseed
- chia seeds
- pistachios
- walnuts
- Almonds
Many nuts and seeds provide a concentrated source of nutrients that are important for blood pressure control, including fibre and arginine. Arginine is an amino acid needed for the production of nitric oxide, an important compound for relaxing blood vessels and lowering blood pressure (12).
While some research shows a positive association between eating nuts and seeds and lowering blood pressure, the results of clinical trials are inconsistent.
Scientists believe the conflicting results may be due to the fact that clinical trials involving nuts or seeds and blood pressure measurements may be too short in duration to detect potential effects on lowering blood pressure.
Longer studies could help researchers better understand how nuts or seeds may lower blood pressure.
Pulses
Pulses are rich in nutrients that help regulate blood pressure, such as magnesium and potassium. Numerous observational studies suggest that pulses can help lower high blood pressure levels.
Pulses include:
- Lentils
- beans
- Peas
However, a review of 16 clinical trials conducted in 2023 found no association between legume consumption and lowering blood pressure. The authors suggest that additional studies that are larger and longer could help explain the link between legumes and lower blood pressure in other studies.
Berries
Berries offer impressive health benefits, including the potential to lower risk factors for heart disease such as high blood pressure. Berries are a rich source of antioxidants, including anthocyanin's, pigments that give berries their bright colour.
Anthocyanin's can increase nitric oxide levels in the blood and reduce the production of molecules that impede blood flow. This can help to lower blood pressure. However, further research in humans is needed to confirm this.
Some berries that may lower blood pressure are:
- Blueberries
- Raspberries
- Aronia berries
- Strawberries
- Grapes
- Cranberries
A 2020 review of clinical trials found that different types of berries, including whole, freeze-dried or juice forms, lowered blood pressure by over 3 mm Hg. Cranberry juice had the strongest effect on high blood pressure in this study.
Amaranth
Eating whole grains like amaranth can help lower your blood pressure. Studies show that a diet rich in whole grains can reduce the likelihood of high blood pressure. If amaranth doesn't appeal to you, you can also try these other whole grain products:
- Wholemeal oats
- quinoa
- brown rice
- corn
- wholemeal bread
- wholemeal pasta
An analysis of 28 studies found that every 30 gram increase in daily whole grain consumption was associated with an 8% reduction in the risk of high blood pressure.
Amaranth is a whole grain that is particularly high in magnesium. One cooked cup (246 grams) provides 38% of the daily magnesium requirement.
Olive oil
The oil from the fruit of the olive tree has numerous health benefits, including lowering blood pressure and other risk factors for heart disease.
A 2020 review of studies found that olive oil can be a beneficial part of a diet aimed at lowering blood pressure due to its nutrients and plant compounds, such as the omega-9 fat oleic acid and antioxidant polyphenols.
Carrots
Crunchy, sweet and nutritious, carrots are a staple in many people's diets. Carrots are rich in phytochemicals that may be involved in various health processes, such as regulating blood pressure.
A 2023 study found that for every 100 grams of carrots (about 1 cup of grated raw carrots) consumed daily, the likelihood of developing high blood pressure decreases by 10%.
Eggs
Not only are eggs nutrient-rich, but research suggests they can be part of a balanced diet plan for blood pressure control.
A 2023 study of 2,349 adults in the United States found that eating five or more eggs per week was associated with a 2.5 mm Hg lower blood pressure than people who ate less than half an egg per week. Egg eaters were also significantly less likely to develop high blood pressure in the long term.
Egg consumption also does not appear to be associated with risk factors for heart disease other than blood pressure, and the latest evidence seems to favour healthy adults eating up to 3 eggs per day.
Tomatoes and tomato products
Tomatoes and tomato products are rich in numerous nutrients, including potassium and the carotenoid pigment lycopene.
Lycopene is highly associated with beneficial effects on heart health, and eating foods high in this nutrient may help reduce risk factors for heart disease such as high blood pressure.
A review of 21 studies found that eating tomatoes and tomato products improves blood pressure and may help reduce the risk of heart disease or death from heart disease.
Further studies have shown an inconsistent association between a tomato-containing diet and blood pressure, so further clinical trials may be needed.
Broccoli
Broccoli is known for its numerous health benefits, including circulatory health. So including this cruciferous vegetable in your diet can be a smart way to lower blood pressure.
Broccoli is rich in flavonoid antioxidants, which can help lower blood pressure by improving blood vessel function and increasing nitric oxide levels in the body.
One study, which included data from 187,453 people, found that those who ate four or more servings of broccoli per week were less likely to have high blood pressure than those who ate broccoli once a month or less.
Yoghurt
Yoghurt is a nutrient-rich dairy product that contains many minerals that help regulate blood pressure, including potassium and calcium.
A review of 28 studies found that consuming three servings of dairy per day was associated with a 13% lower risk of high blood pressure and that increasing the amount of dairy consumed daily by 200 grams was associated with a 5% lower risk of high blood pressure.
A 2021 study also showed that in people with hypertension, eating one serving of yoghurt per day was associated with lower blood pressure levels. No effects were found in people with normal blood pressure.
The researchers suggest that increasing daily yoghurt consumption by one level was associated with a reduction in high blood pressure of 1.44 mm Hg. So increasing daily yoghurt consumption from 2 to 4 times per week to 5 to 6 times per week could benefit people with high blood pressure.
Herbs and spices
Certain herbs and spices contain powerful compounds that can lower blood pressure by relaxing blood vessels.
Herbs and spices that may help lower blood pressure according to results from animal and human studies include:
- Celery seed
- coriander
- saffron
- lemongrass
- Black pepper
- garlic
- onion powder
- chilli powder
- oregano
- cumin
- red pepper
- ginseng
- cinnamon
- cardamom
- basil
- ginger
Recently, a 2021 study of 71 people with risk factors for heart disease found that seasoning food daily with 6.6 grams (1.3 teaspoons) of 24 different herbs and spices resulted in lower blood pressure after four weeks compared to lower doses of herbs and spices (3.3 grams/day and 0.5 grams/day).
Potatoes
Potatoes contain several phytochemicals that may be useful in regulating blood pressure.
A baked medium-sized potato (173 grams) with skin contains 941 milligrams of potassium. This is 20% of the daily requirement and more than a medium-sized banana provides.
In a 2021 study, 30 adults at high risk of high blood pressure or suffering from high blood pressure were fed four different diets for 17 days, including a diet containing 1,000 milligrams of potassium.
Kiwis
Kiwifruit have an exceptionally high vitamin C content and contain other nutrients involved in blood pressure regulation, including fibre, potassium and magnesium.
They also provide various plant polyphenol and antioxidant compounds. Therefore, researchers believe that kiwifruit could help reduce risk factors for heart disease, including blood pressure.
A 2022 study of 43 healthy Asian adults from New Zealand found that eating two kiwifruit for breakfast each day over a seven-week period resulted in a 2.7 mm Hg lower blood pressure than the group that did not eat kiwifruit.
Further research with a larger number of people over a longer period of time could confirm the role of kiwifruit in lowering blood pressure.
Lean meat
The United States Department of Agriculture defines "lean meat" as any meat with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100 grams.
Lean animal proteins include the following meat and poultry products, which provide high-quality protein and nutrients that are important for blood pressure control:
- Skinless chicken breast
- Beef tenderloin
- Pork tenderloin
- 93% lean turkey meat
An older study of a small group of older adults with elevated blood pressure found that lean pork substituted for chicken or fish in a modified DASH (Dietary Approaches to Stop Hypertension) diet over a 6-week period lowered blood pressure to a similar degree as a conventional DASH diet.
Research by scientists in China has shown that varying protein sources reduces the risk of developing high blood pressure. Out of eight possible different protein sources, including unprocessed red meat and poultry, people with the highest rate of variation (four different proteins or more) had a 66% lower risk of developing high blood pressure.
Lean meat can be part of a balanced diet plan to lower blood pressure if it suits your personal taste, budget and cultural dietary needs.
Frequently asked questions
Below are frequently asked questions about foods that can help lower or prevent high blood pressure.
Which food lowers blood pressure quickly?
No single food can lower blood pressure "quickly". But a diet rich in foods with certain nutrients (such as potassium) can help to lower or maintain blood pressure in the long term
Experts recommend the DASH diet for people with high blood pressure or for those who want to maintain optimal blood pressure. It includes foods such as fruit, vegetables and wholemeal products.
Can drinking water lower blood pressure?
Drinking water does not immediately lower blood pressure, but adequate hydration is important to maintain an optimal blood pressure range. Water can help you meet your daily fluid needs.
Can bananas lower blood pressure?
Bananas are a source of potassium, a mineral involved in maintaining blood pressure. While eating bananas cannot lower blood pressure, they can help increase your daily potassium intake.
If you don't like bananas, you can also eat other potassium-rich foods such as kiwis. A diet of potassium-rich foods can help to lower blood pressure.
What foods should you avoid if you have high blood pressure?
If you suffer from high blood pressure, you should significantly limit or avoid eating foods that are high in sodium, added sugar and saturated fats.