Berries
Berries, but specifically blueberries, are packed with nitric oxide, a gas that helps increase blood flow, thus lowering blood pressure. A 2015 study by the Academy of Nutrition and Dietetics found that even less than an ounce of blueberries a day can help significantly lower blood pressure.
Try it: Add blueberries and other berries to your morning oatmeal and salads for lunch, or make them your dessert after dinner. And for a bowl as healthy as it is pretty to look at, dive into this decadent Spiced Blueberry Smoothie Bowl.
Leafy greens
Leafy greens like kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce are excellent sources of potassium and magnesium. These work together to regulate blood pressure, according to Dr. Abdalla. Think outside of the salad and glorify your greens in omelets, smoothies, and sandwiches.
Try it: If you want to sneak greens into a flavorful meal, try this Roasted Chicken and Potatoes With Kale.
Garlic
According to the National Institute of Health (NIH), the compound allicin in garlic may be able to help reduce blood pressure. Allicin is released when garlic is crushed or chopped. However, doctors don’t recommend using garlic supplements since there is limited research on their effectiveness for hypertension.
Try it: Make your own garlic spread by sprinkling olive oil on a full head of garlic, and then baking it in the oven until it’s brown and soft. Cut off the top layer of the garlic head to produce a creamy and buttery texture.
Sweet potatoes
In addition to being a good source of fiber, sweet potatoes are rich in potassium and magnesium, all of which support heart health and lower blood pressure naturally. According to a 2022 study in Food Bioscience, consuming sweet potatoes not only helps lower blood pressure but also improves vitamin A intake and blood glucose levels.
Try it: Baking sweet potatoes in the oven with your choice of protein makes a quick and satisfying sheet pan dinner. Or if you want sweet potatoes to be the star of the show, try this recipe for Veggies on Sweet Potato Mash.
Oatmeal
High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease, can help with weight loss, and may help to lower your cholesterol. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15%. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner.
Try it: These Citrus-Spiced Overnight Oats may just be the easiest make-ahead breakfast, ever.
Salmon
Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which reduce inflammation and can help lower blood pressure, per the American Heart Association (AHA). They are also a great source of vitamin D, which helps the body absorb calcium, protect against depression, and regulate blood pressure.
Try it: Cooking fatty fish is super easy. Simply season it with salt, pepper, and herbs, add a little olive oil, and pop it in the oven to broil. For a specific recipe, try one of our best salmon recipes.
Avocado
Creamy avocado is a great source of calcium, magnesium, and potassium—all of which help to bring your blood pressure numbers down. One avocado contains about 975 milligrams of potassium, which is about 25% of your daily intake.
Try it: Enjoy this unique take on avocado toast or add avocado to a salad like this Salmon Salad With Green Goddess Dressing.
Quinoa
It’s hard to go wrong with quinoa. According to a 2024 study, not only is it more nutritious than most grains with a higher content of protein, vitamins, and minerals, but it can also aid in a number of chronic conditions, including hypertension, diabetes, and heart disease.
Try it: Quinoa doesn’t just have to be for dinner. You can also turn it into a cold “cereal” or bake it into these Berry-Quinoa Muffins for a delicious breakfast.
Broccoli
Unsalted pumpkin seeds
Both pumpkin seeds and pumpkin seed oil are rich in blood pressure-lowering magnesium and zinc. According to the American Heart Association, research has shown that consuming a diet rich in pumpkin seeds and pulp can lower blood pressure by up to 20% in rats. Just be aware that store-bought pumpkin seeds tend to contain significant amounts of added salt, so it’s best to buy unsalted varieties or roast your own.
Try it: This Sauteed Butternut Squash, Kale, and Pumpkin Seed Penne is a delicious, quick dinner that can help your numbers go down.
Foods to avoid if you have high blood pressure
Just as some foods can lower blood pressure naturally, there are others that can raise it. According to the AHA, you should limit these foods when trying to bring your numbers down:
- Saturated and trans fats
- Alcoholic beverages
- Sodium, or salt
- Fatty and processed meats
- Items with added sugar, such as sugar-sweetened beverages
Other ways to ease high blood pressure
Adjusting your diet isn’t the only way to lower your blood pressure naturally. There are also several lifestyle changes you can make to help lower your blood pressure. Per the AHA, this is what you may do to supplement your dietary efforts:
- Exercise regularly
- Manage stress
- Reach and maintain a healthy weight
- Quit smoking. Or don’t start.
- Take your medications properly
- Work with your healthcare provider to make a plan that’s right for you
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