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viewBox="0 0 2500 400"><title>Healthline</title><use xmlns:xlink="http://www.w3.org/1999/xlink" xlink:href="#logo-hl"></use></svg></a></div></div><div style="opacity:1" class="css-1wyiq3l"><ul role="menubar" class="css-1oanbjp" data-testid="desktop-nav-bar"><li class="css-114osio" role="none"><button class="css-198d8b5" role="menuitem" tabindex="0" aria-haspopup="true" aria-label="Expand Health Conditions options" aria-controls="nav-panel-flyout" type="button" aria-expanded="false"><span>Health Conditions</span><svg xmlns="http://www.w3.org/2000/svg" width="30" height="30" viewBox="0 0 30 30"><path d="M27.963 6.75 30 8.787l-1.018 1.018-12.964 12.963L15 23.787 1.018 9.805 0 8.787 2.037 6.75l1.018 1.018L15 19.713 26.945 7.768l1.018-1.018z"></path></svg></button><div style="display:none" aria-hidden="true"><div><h3>Featured</h3><a class="css-dke6ht" href="https://www.healthline.com/conditions"><span class="css-yer60s">All</span><span class="css-ajcamw 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href="https://www.healthline.com/health/gerd">Acid Reflux</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/adhd">ADHD</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/allergies">Allergies</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/alzheimers-disease">Alzheimer's & Dementia</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/bipolar-disorder">Bipolar Disorder</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/cancer">Cancer</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/crohns-disease">Crohn's Disease</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/chronic-pain">Chronic Pain</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/cold-flu">Cold & Flu</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/copd">COPD</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/depression">Depression</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/fibromyalgia">Fibromyalgia</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/heart-disease">Heart Disease</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/high-cholesterol">High Cholesterol</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/hiv-aids">HIV</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/high-blood-pressure-hypertension">Hypertension</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/managing-idiopathic-pulmonary-fibrosis">IPF</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/osteoarthritis">Osteoarthritis</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/psoriasis">Psoriasis</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/skin-disorders">Skin Disorders and Care</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/sexually-transmitted-diseases">STDs</a></li></ul></div></div></li><li class="css-114osio" role="none"><button class="css-198d8b5" role="menuitem" tabindex="0" aria-haspopup="true" aria-label="Expand Discover options" aria-controls="nav-panel-flyout" type="button" aria-expanded="false"><span>Discover</span><svg xmlns="http://www.w3.org/2000/svg" width="30" height="30" viewBox="0 0 30 30"><path d="M27.963 6.75 30 8.787l-1.018 1.018-12.964 12.963L15 23.787 1.018 9.805 0 8.787 2.037 6.75l1.018 1.018L15 19.713 26.945 7.768l1.018-1.018z"></path></svg></button><div style="display:none" aria-hidden="true"><div><h3>Wellness Topics</h3><a class="css-dke6ht" href="https://www.healthline.com/wellness"><span class="css-yer60s">All</span><span class="css-ajcamw icon-hl-circle-arrow"></span></a><ul><li><a class="css-1c2ok3c" href="https://www.healthline.com/nutrition">Nutrition</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/fitness">Fitness</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/skincare">Skin Care</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/sexual-health">Sexual Health</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/program/wellness">Women's Health</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/mental-health">Mental Well-Being</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/sleep">Sleep</a></li></ul></div><div><h3>Product Reviews</h3><a class="css-dke6ht" href="https://www.healthline.com/reviews"><span class="css-yer60s">All</span><span class="css-ajcamw icon-hl-circle-arrow"></span></a><ul><li><a class="css-1c2ok3c" href="https://www.healthline.com/reviews/vitamin-and-supplement-products">Vitamins & Supplements</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/reviews/sleep-products">Sleep</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/reviews/mental-health-services-and-products">Mental Health</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/reviews/nutrition-products">Nutrition</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/reviews/at-home-testing-products">At-Home Testing</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/reviews/cbd-products">CBD</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/reviews/mens-health-products">Men’s Health</a></li></ul></div><div><h3>Original Series</h3><a class="css-dke6ht" href="https://www.healthline.com/series"><span class="css-yer60s">All</span><span class="css-ajcamw icon-hl-circle-arrow"></span></a><ul><li><a class="css-1c2ok3c" href="https://www.healthline.com/content-series/fresh-food-fast"><div class="css-10adefi"><div class="css-1n6ef6i"><img src="https://media.post.rvohealth.io/wp-content/uploads/2021/07/FFF_lead-logo4-23.png?w=240&h=240" alt="" class="css-16uojuo"/></div><div><span class="css-1wtf0mw">Fresh Food Fast</span><div class="css-8sow18">Food hacks to make eating healthier, easier.</div></div></div></a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/content-series/diagnosis-diaries"><div class="css-10adefi"><div class="css-1n6ef6i"><img src="https://media.post.rvohealth.io/wp-content/uploads/2022/07/HL-icon-diagnosis-diaries-1.png" alt="" class="css-16uojuo"/></div><div><span class="css-1wtf0mw">Diagnosis Diaries</span><div class="css-8sow18">Real diagnosis stories from people who get it.</div></div></div></a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/content-series/youre-not-alone"><div class="css-10adefi"><div class="css-1n6ef6i"><img src="https://media.post.rvohealth.io/wp-content/uploads/2022/07/HL-icon-youre-not-alone-1.png" alt="" class="css-16uojuo"/></div><div><span class="css-1wtf0mw">You’re Not Alone</span><div class="css-8sow18">Stories from real people that destigmatize mental health conditions.</div></div></div></a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/content-series/present-tense"><div class="css-10adefi"><div class="css-1n6ef6i"><img src="https://media.post.rvohealth.io/wp-content/uploads/2021/05/HL-Content_Series-Present_Tense-Series_Logo-500x500-Series_Logo.png" alt="" class="css-16uojuo"/></div><div><span class="css-1wtf0mw">Present Tense</span><div class="css-8sow18">Real-world mindfulness for busy people.</div></div></div></a></li></ul></div><div><h3>Video Series</h3><a class="css-dke6ht" href="https://www.healthline.com/video"><span class="css-yer60s">All</span><span class="css-ajcamw icon-hl-circle-arrow"></span></a><ul><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/video/youth-in-focus"><div class="css-10adefi"><div class="css-1n6ef6i"><img src="https://media.post.rvohealth.io/wp-content/uploads/2022/07/240x240-Youth-in-Focus.png" alt="" class="css-16uojuo"/></div><div><span class="css-1wtf0mw">Youth in Focus</span><div class="css-8sow18">Mental health challenges facing our youth.</div></div></div></a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/nutrition/video/healthy-harvest"><div class="css-10adefi"><div class="css-1n6ef6i"><img src="https://media.post.rvohealth.io/wp-content/uploads/2022/09/Healthy_harvest_icon_Artboard-4-transformed.png" alt="" class="css-16uojuo"/></div><div><span class="css-1wtf0mw">Healthy Harvest</span><div class="css-8sow18">Meet your food, from farm to table.</div></div></div></a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/breast-cancer/metastatic-breast-cancer-artist-eye"><div class="css-10adefi"><div class="css-1n6ef6i"><img src="https://media.post.rvohealth.io/wp-content/uploads/2023/10/Through_an_artists_eye-07.png" alt="" class="css-16uojuo"/></div><div><span class="css-1wtf0mw">Through An Artist's Eye</span><div class="css-8sow18">A breast cancer story told through art.</div></div></div></a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/health/video/future-of-health"><div class="css-10adefi"><div class="css-1n6ef6i"><img src="https://media.post.rvohealth.io/wp-content/uploads/2022/07/HL-icon-future-of-health-1.png" alt="" class="css-16uojuo"/></div><div><span class="css-1wtf0mw">Future of Health</span><div class="css-8sow18">Innovations shaping the future of health.</div></div></div></a></li></ul></div></div></li><li class="css-114osio" role="none"><button class="css-198d8b5" role="menuitem" tabindex="0" aria-haspopup="true" aria-label="Expand Plan options" aria-controls="nav-panel-flyout" type="button" aria-expanded="false"><span>Plan</span><svg xmlns="http://www.w3.org/2000/svg" width="30" height="30" viewBox="0 0 30 30"><path d="M27.963 6.75 30 8.787l-1.018 1.018-12.964 12.963L15 23.787 1.018 9.805 0 8.787 2.037 6.75l1.018 1.018L15 19.713 26.945 7.768l1.018-1.018z"></path></svg></button><div style="display:none" aria-hidden="true"><div><h3>Health Challenges</h3><ul><li><a class="css-1c2ok3c" href="https://www.healthline.com/newsletter-signup/mindfulness-challenge">Mindful Eating</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/newsletter-signup/sugar-challenge">Sugar Savvy</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/newsletter-signup/move-your-body-challenge">Move Your Body</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/newsletter-signup/gut-check-challenge">Gut Health</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/newsletter-signup/mood-foods-challenge">Mood Foods</a></li><li><a class="css-1c2ok3c" href="https://www.healthline.com/newsletter-signup/align-your-spine-challenge">Align Your Spine</a></li></ul></div><div><h3>Find Care</h3><a class="css-dke6ht" target="_blank" rel="noopener noreferrer" href="https://care.healthline.com/find-care/specialty"><span class="css-yer60s">All</span><span class="css-ajcamw icon-hl-circle-arrow"></span></a><ul><li><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" href="https://care.healthline.com/find-care/specialty/primary-care-doctors?ref=global">Primary Care</a></li><li><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" href="https://care.healthline.com/find-care/specialty/mental-health-professional?ref=global">Mental Health</a></li><li><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" href="https://care.healthline.com/find-care/specialty/obstetrics-gynecology?ref=global">OB-GYN</a></li><li><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" href="https://care.healthline.com/find-care/specialty/dermatology?ref=global">Dermatologists</a></li><li><a class="css-1c2ok3c" target="_blank" rel="noopener noreferrer" 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title="Chronic Conditions program landing page">Chronic Conditions</a></div><div class="css-1vmx6v5">Content created by Healthline and supported by advertising. <a class="content-link css-1rxe561" href="https://www.healthline.com/advertising-policy">Learn more</a></div></div></span></div></div></div></div></div><div class="css-m260rd"><div data-article-body="0" class="css-1h1rean css-1kdolwm"><div class="css-z468a2"><a class="css-1c2ok3c" data-event="Navigation|breadcrumb click|Nutrition|clicked" href="https://www.healthline.com/nutrition"><h4 class="css-1rv6y9r">Nutrition</h4></a><button class="css-1bwyok2" data-testid="button"><span class="css-14ktbsh"><span class="css-tfky81 icon-hl-check"></span><span class="css-1huyk6v">Evidence Based</span></span></button><h1 class="css-6jxmuv">The 17 Best Foods for High Blood Pressure</h1><div data-preamp="social-proof-lessons" class="css-12cuedr"></div><div data-testid="byline"><section data-testid="byline" class="css-jy1umg"><div class="css-1q67gt9"><div class="css-quwpxp"><img src="//i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Imashi-Fernando-500x500-Bio.png?w=105&h=105" alt=""/></div></div><div><span><span><a class="css-1c2ok3c css-ro87dg" target="_blank" rel="noopener noreferrer">Medically reviewed</a> by <a class="css-1c2ok3c css-ro87dg" target="_blank" rel="noopener noreferrer">Imashi Fernando, MS, RDN, CDCES</a></span></span> — <span><span><span><span>Written by <a class="css-1c2ok3c css-ro87dg" target="_blank" rel="noopener noreferrer">Jillian Kubala, MS, RD</a></span></span></span></span> — <a class="css-1c2ok3c css-ro87dg" target="_blank" rel="noopener noreferrer"><span> Updated on June 20, 2023</span></a></div></section></div><div><nav id="tab-bar-0" data-testid="tab-bar" class="css-7u7i0a"><ul class="css-17ztj4b"><li class="css-t753mo"><a href="#citrus" class="css-1r1p1p8">Citrus</a></li><li class="css-t753mo"><a href="#fatty-fish" class="css-1r1p1p8">Fatty fish</a></li><li class="css-t753mo"><a href="#leafy-greens" class="css-1r1p1p8">Leafy greens</a></li><li class="css-t753mo"><a href="#nuts-and-seeds" class="css-1r1p1p8">Nuts and seeds</a></li><li class="css-t753mo"><a href="#legumes" class="css-1r1p1p8">Legumes</a></li><li class="css-t753mo"><a href="#berries" class="css-1r1p1p8">Berries</a></li><li class="css-t753mo"><a href="#amaranth" class="css-1r1p1p8">Amaranth</a></li><li class="css-t753mo"><a href="#olive-oil" class="css-1r1p1p8">Olive oil</a></li><li class="css-t753mo"><a href="#carrots" class="css-1r1p1p8">Carrots</a></li><li class="css-t753mo"><a href="#eggs" class="css-1r1p1p8">Eggs</a></li><li class="css-t753mo"><a href="#tomatoes" class="css-1r1p1p8">Tomatoes</a></li><li class="css-t753mo"><a href="#broccoli" class="css-1r1p1p8">Broccoli</a></li><li class="css-t753mo"><a href="#yogurt" class="css-1r1p1p8">Yogurt</a></li><li class="css-t753mo"><a href="#herbs" class="css-1r1p1p8">Herbs</a></li><li class="css-t753mo"><a href="#potatoes" class="css-1r1p1p8">Potatoes</a></li><li class="css-t753mo"><a href="#kiwifruit" class="css-1r1p1p8">Kiwifruit</a></li><li class="css-t753mo"><a href="#lean-meat" class="css-1r1p1p8">Lean meat</a></li><li class="css-t753mo"><a href="#fa-qs" class="css-1r1p1p8">FAQs</a></li><li class="css-t753mo"><a href="#summary" class="css-1r1p1p8">Summary</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-w2pt6r">Following a heart-healthy diet may help lower your blood pressure. Eating foods with nutrients like potassium and magnesium may be especially helpful.</p></div></div><div><figure class="css-oei5ji"></figure></div><div><p>Hypertension, or <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" data-type="URL" data-id="https://www.healthline.com/health/high-blood-pressure-hypertension" class="content-link css-1c2ok3c">high blood pressure</a>, is the most common preventable risk factor for <a href="https://www.healthline.com/health/heart-disease" data-type="URL" data-id="https://www.healthline.com/health/heart-disease" class="content-link css-1c2ok3c">heart disease</a> (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6477925/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">1</a></hl-trusted-source>). </p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>Over 1 billion people around the world have high blood pressure. It is <a href="https://www.healthline.com/health/high-blood-pressure-hypertension/blood-pressure-reading-explained" data-type="URL" data-id="https://www.healthline.com/health/high-blood-pressure-hypertension/blood-pressure-reading-explained" class="content-link css-1c2ok3c">defined as</a> systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/books/NBK539859/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">2</a></hl-trusted-source>). </p></div><div><p>Lifestyle changes and dietary modifications can also help lower blood pressure levels and reduce your risk of heart disease. Doctors may also prescribe medications to reduce blood pressure levels, including <a href="https://www.healthline.com/wp-admin/text=5.,to%20let%20more%20blood%20through." class="content-link css-1c2ok3c">angiotensin-converting enzyme (ACE) inhibitors</a>.</p></div><div><p>Including <a href="https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast" data-type="URL" data-id="https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast" class="content-link css-1c2ok3c">certain foods</a> in your diet, especially ones in potassium and magnesium, may help lower your blood pressure levels (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6477925/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">1</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683007/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">3</a></hl-trusted-source>).</p></div><div><p>Here are the 17 best foods for high blood pressure. </p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="citrus">1. Citrus fruit</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p><a href="https://www.healthline.com/nutrition/citrus-fruit-benefits" class="content-link css-1c2ok3c">Citrus fruits</a> may help lower blood pressure. They’re loaded with vitamins, minerals, and plant compounds, that could help keep your heart healthy by reducing risk factors for heart disease like high blood pressure (<a href="https://journals.lww.com/jno/Fulltext/2023/03000/Impact_of_citrus_fruit_and_hesperidin_intake_on.3.aspx" data-type="URL" data-id="https://journals.lww.com/jno/Fulltext/2023/03000/Impact_of_citrus_fruit_and_hesperidin_intake_on.3.aspx" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">4</a>).</p></div><div><p>Citrus fruits can include:</p></div><div><ul><li>grapefruit</li><li>oranges</li><li>lemons</li></ul></div><div><p>A 2021 study reviewed the last 10 years of information on fruit and management of high blood pressure. The researchers found that eating roughly 530 to 600 grams of fruit per day (about four oranges) was beneficial for blood pressure management. Researchers have linked citrus fruits, in particular with a lower possibility of high blood pressure (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7884895/" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7884895/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">5</a></hl-trusted-source>).</p></div><div><p>Drinking orange and grapefruit juice may help reduce blood pressure. But grapefruit and grapefruit juice <a href="https://www.healthline.com/nutrition/grapefruit-and-medications" class="content-link css-1c2ok3c">can interfere</a> with common medications for lowering blood pressure, so consult a healthcare professional before adding this fruit to your diet (<a href="https://journals.lww.com/jno/Fulltext/2023/03000/Impact_of_citrus_fruit_and_hesperidin_intake_on.3.aspx" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">4</a>).</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="fatty-fish">2. Salmon and other fatty fish</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Fatty fish are an excellent <a href="https://www.healthline.com/nutrition/12-omega-3-rich-foods" class="content-link css-1c2ok3c">source of omega-3 fats</a>, which have significant heart benefits. These fats may help reduce blood pressure levels by <a href="https://www.healthline.com/nutrition/omega-3-guide" data-type="URL" data-id="https://www.healthline.com/nutrition/omega-3-guide" class="content-link css-1c2ok3c">lowering inflammation</a>.</p></div><div><p>A 2022 study looked at 71 studies and health information from 4,973 people to determine the relationship between omega-3 fats from the diet or supplements and blood pressure. The largest benefit for lowering blood pressure occurred with a daily amount between 2 to 3 grams of omega-3 fats (about a <a href="https://www.healthline.com/nutrition/12-omega-3-rich-foods" data-type="URL" class="content-link css-1c2ok3c">3.5-ounce serving</a> of salmon) (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9238708/" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9238708/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">6</a></hl-trusted-source>).</p></div><div><p>Higher omega-3 fat levels in the diet, including fish, may also lower the risk of high blood pressure in young adults with no history of heart disease or diabetes (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6085127/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">7</a></hl-trusted-source>).</p></div><div><div class="wp-block-healthline-jwplayer"><div class="css-1ymuq24"><div class="css-oup8q3"><svg viewBox="0 0 16 9" class="css-xcxd8t"></svg></div></div></div></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="leafy-greens">3. Leafy greens</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p><a href="https://www.healthline.com/nutrition/swiss-chard" class="content-link css-1c2ok3c">Swiss chard</a> and <a href="https://www.healthline.com/nutrition/foods/spinach" data-type="URL" data-id="https://www.healthline.com/nutrition/foods/spinach" class="content-link css-1c2ok3c">spinach</a> are two examples of leafy greens that may help lower blood pressure. </p></div><div><p>These leafy greens are a source of the nutrients such as <a href="https://www.healthline.com/health/potassium" class="content-link css-1c2ok3c">potassium</a> and <a href="https://www.healthline.com/nutrition/what-does-magnesium-do" class="content-link css-1c2ok3c">magnesium</a>, which support optimal blood pressure levels. For instance, 1 cup (175 grams) of cooked Swiss chard delivers 20% and 36% of your daily potassium and magnesium needs, respectively (<hl-trusted-source source="FoodData Central" rationale="Highly respected food and nutrition database from the United States Department of Agriculture,Governmental authority"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients" data-type="URL" data-id="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">8</a></hl-trusted-source>).</p></div><div><p>A 2022 study found that among females with high sodium levels from their diet, every 1 gram increase in daily potassium from the diet was linked with a 2.4 mm Hg lower SBP (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9356908/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">9</a></hl-trusted-source>).</p></div><div><p>Spinach is a leafy green high in a plant-based compound known as <a href="https://www.healthline.com/nutrition/are-nitrates-and-nitrites-harmful" class="content-link css-1c2ok3c">nitrate</a>, which may lower blood pressure. It’s also loaded with antioxidants, potassium, calcium, and magnesium, which can support heart health (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/?report=reader" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/?report=reader" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">10</a></hl-trusted-source>).</p></div><div><p>An older, small study of 27 people found that those who ate 16.9 ounces (500 milliliters) of a high nitrate spinach soup daily for 7 days experienced reductions in both SBP and DBP, compared with those who consumed low nitrate asparagus soup (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/?report=reader" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/?report=reader" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">10</a></hl-trusted-source>).</p></div><div><p>More recent clinical research does not show a similar effect of high-nitrate leafy greens on lowering BP, so additional studies are needed to further explore these results (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7338722/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">11</a></hl-trusted-source>). </p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="nuts-and-seeds">4. Nuts and seeds</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><div><figure class="css-yhe8zq"><span class="css-rwmw5v"><span class="css-mjp0j9"><picture class="css-16pk1is"><source srcSet="//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/pumpkin-seeds-1296x728-body.jpg?w=1575 750w" media="(min-width: 1190px)"/><source srcSet="//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/pumpkin-seeds-1296x728-body.jpg?w=1575 750w" media="(min-width: 990px)"/><source srcSet="//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/pumpkin-seeds-1296x728-body.jpg?w=1845 879w" media="(min-width: 768px)"/><img src="//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/pumpkin-seeds-1296x728-body.jpg?w=1155&h=1528" alt="Bowl of pumpkin seeds" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-q12qfg" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Ffoods-high-blood-pressure&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2020%2F09%2Fpumpkin-seeds-1296x728-body.jpg&description=The%2017%20Best%20Foods%20to%20Lower%20Blood%20Pressure" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://post.healthline.com/wp-content/uploads/2020/09/pumpkin-seeds-1296x728-body.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p>Nuts and seeds may have a <a href="https://www.healthline.com/health-news/eating-almonds-cashews-and-other-tree-nuts-linked-to-lower-blood-pressure" data-type="URL" data-id="https://www.healthline.com/health-news/eating-almonds-cashews-and-other-tree-nuts-linked-to-lower-blood-pressure" class="content-link css-1c2ok3c">beneficial effect</a> on blood pressure. Examples of nuts and seeds to eat as part of a balanced diet focused on lowering blood pressure include:</p></div><div><ul><li><a href="https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds" data-type="URL" data-id="https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds" class="content-link css-1c2ok3c">pumpkin seeds</a></li><li><a href="https://www.healthline.com/nutrition/benefits-of-flaxseeds" data-type="URL" data-id="https://www.healthline.com/nutrition/benefits-of-flaxseeds" class="content-link css-1c2ok3c">flaxseed</a></li><li><a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" data-type="URL" data-id="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" class="content-link css-1c2ok3c">chia seed</a></li><li><a href="https://www.healthline.com/nutrition/9-benefits-of-pistachios" data-type="URL" data-id="https://www.healthline.com/nutrition/9-benefits-of-pistachios" class="content-link css-1c2ok3c">pistachios</a></li><li><a href="https://www.healthline.com/nutrition/benefits-of-walnuts" class="content-link css-1c2ok3c">walnuts</a></li><li><a href="https://www.healthline.com/nutrition/9-proven-benefits-of-almonds" data-type="URL" data-id="https://www.healthline.com/nutrition/9-proven-benefits-of-almonds" class="content-link css-1c2ok3c">almonds</a></li></ul></div><div><p>Many nuts and seeds offer a concentrated source of nutrients important for blood pressure control, including fiber and <a href="https://www.healthline.com/nutrition/l-arginine" class="content-link css-1c2ok3c">arginine</a>. Arginine is an amino acid needed to produce nitric oxide, an essential compound for blood vessel relaxation and blood pressure reduction (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021928/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">12</a></hl-trusted-source>).</p></div><div><p>While some research shows a positive relationship between eating nuts or seeds and lower blood pressure, the evidence is mixed in clinical studies (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6467552/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">13</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9964942" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9964942/?report=reader" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">14</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9930735/" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9930735/?report=reader" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">15</a></hl-trusted-source>). </p></div><div><p>Scientists believe the conflicting results could be because clinical studies involving nuts or seeds and blood pressure measurements might be too short in time to identify any potential effects on lowering blood pressure (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9776667/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">16</a></hl-trusted-source>).</p></div><div><p>Longer studies may help researchers better understand how nuts or seeds may lower blood pressure. </p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="legumes">5. Legumes</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p><a href="https://www.healthline.com/nutrition/healthiest-beans-legumes" data-type="URL" data-id="https://www.healthline.com/nutrition/healthiest-beans-legumes" class="content-link css-1c2ok3c">Legumes</a> are rich in nutrients that help regulate blood pressure, such as magnesium and potassium. Numerous observational studies suggest legumes may help lower high blood pressure levels (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/33541169/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">17</a></hl-trusted-source>).</p></div><div><p><a href="https://www.healthline.com/nutrition/legumes-good-or-bad" class="content-link css-1c2ok3c">Legumes</a> include:</p></div><div><ul><li><a href="https://www.healthline.com/nutrition/lentils" data-type="URL" data-id="https://www.healthline.com/nutrition/lentils" class="content-link css-1c2ok3c">lentils</a></li><li><a href="https://www.healthline.com/nutrition/beans-101" data-type="URL" data-id="https://www.healthline.com/nutrition/beans-101" class="content-link css-1c2ok3c">beans</a></li><li><a href="https://www.healthline.com/nutrition/green-peas-are-healthy" class="content-link css-1c2ok3c">peas</a></li></ul></div><div><p>But a 2023 review of 16 clinical studies found no relationship between eating legumes and lowered blood pressure levels. The authors suggest that additional studies that are larger and longer may help explain how legumes correlate with lower blood pressure in other studies (<a href="https://www.sciencedirect.com/science/article/pii/S2161831323002879?via%3Dihub" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">18</a>).</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline13__slot" data-adbridg-ad-class="inline13__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="berries">6. Berries</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Berries offer <a href="https://www.healthline.com/nutrition/11-reasons-to-eat-berries" class="content-link css-1c2ok3c">impressive health benefits</a>, including the potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including <a href="https://www.healthline.com/nutrition/anthocyanin" data-type="URL" data-id="https://www.healthline.com/nutrition/anthocyanin" class="content-link css-1c2ok3c">anthocyanins</a>, which are pigments that give berries their vibrant color.</p></div><div><p>Anthocyanins can increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow. This may help lower blood pressure levels. But more research in humans is needed to confirm this (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628116/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">19</a></hl-trusted-source>).</p></div><div><p>Some berries that may reduce blood pressure include (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628116/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">19</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7900084/" data-type="URL" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">20</a></hl-trusted-source>):</p></div><div><ul><li><a href="https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries" data-type="URL" data-id="https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries" class="content-link css-1c2ok3c">blueberries</a></li><li><a href="https://www.healthline.com/nutrition/raspberry-nutrition" data-type="URL" data-id="https://www.healthline.com/nutrition/raspberry-nutrition" class="content-link css-1c2ok3c">raspberries</a></li><li><a href="https://www.healthline.com/nutrition/aronia-berries" data-type="URL" data-id="https://www.healthline.com/nutrition/aronia-berries" class="content-link css-1c2ok3c">chokeberries</a></li><li><a href="https://www.healthline.com/nutrition/foods/strawberries" data-type="URL" data-id="https://www.healthline.com/nutrition/foods/strawberries" class="content-link css-1c2ok3c">strawberries</a></li><li><a href="https://www.healthline.com/nutrition/benefits-of-grapes" data-type="URL" data-id="https://www.healthline.com/nutrition/benefits-of-grapes" class="content-link css-1c2ok3c">grapes</a></li><li><a href="https://www.healthline.com/nutrition/foods/cranberries" class="content-link css-1c2ok3c">cranberries</a></li></ul></div><div><p>A 2020 review of clinical studies found various types of berries, including whole, freeze-dried, or juice forms, reduced SBP by over 3 mm Hg. The strongest effect on SBP in this study was for cranberry juice (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7900084/" data-type="URL" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">20</a></hl-trusted-source>).</p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="amaranth">7. Amaranth</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Eating whole grains like <a href="https://www.healthline.com/nutrition/amaranth-health-benefits" class="content-link css-1c2ok3c">amaranth</a> may help lower your blood pressure levels. Studies show that diets rich in whole grains may decrease your likelihood of high blood pressure. You could also try these other <a href="https://www.healthline.com/nutrition/whole-grain-foods" data-type="URL" data-id="https://www.healthline.com/nutrition/whole-grain-foods" class="content-link css-1c2ok3c">whole grains</a> if amaranth isn’t for you:</p></div><div><ul><li><a href="https://www.healthline.com/nutrition/9-benefits-oats-oatmeal" class="content-link css-1c2ok3c">whole oats</a></li><li><a href="https://www.healthline.com/nutrition/8-health-benefits-quinoa" data-type="URL" data-id="https://www.healthline.com/nutrition/8-health-benefits-quinoa" class="content-link css-1c2ok3c">quinoa</a></li><li><a href="https://www.healthline.com/nutrition/is-brown-rice-good-for-you" data-type="URL" data-id="https://www.healthline.com/nutrition/is-brown-rice-good-for-you" class="content-link css-1c2ok3c">brown rice</a></li><li><a href="https://www.healthline.com/nutrition/foods/corn" data-type="URL" data-id="https://www.healthline.com/nutrition/foods/corn" class="content-link css-1c2ok3c">corn</a></li><li><a href="https://www.healthline.com/nutrition/9-benefits-of-whole-grains" data-type="URL" data-id="https://www.healthline.com/nutrition/9-benefits-of-whole-grains" class="content-link css-1c2ok3c">whole grain bread</a></li><li><a href="https://www.healthline.com/nutrition/is-pasta-healthy" data-type="URL" data-id="https://www.healthline.com/nutrition/is-pasta-healthy" class="content-link css-1c2ok3c">whole wheat pasta</a></li></ul></div><div><p>A review of 28 studies found that every 30-gram increase in daily whole grains eaten was linked with an 8% reduced chance of high blood pressure (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683007/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">3</a></hl-trusted-source>).</p></div><div><p>Amaranth is a <a href="https://www.healthline.com/nutrition/9-benefits-of-whole-grains" class="content-link css-1c2ok3c">whole grain</a> that’s particularly high in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium needs (<hl-trusted-source source="FoodData Central" rationale="Highly respected food and nutrition database from the United States Department of Agriculture,Governmental authority"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">21</a></hl-trusted-source>).</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="olive-oil">8. Olive oil</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>The oil from the fruit of the olive tree has <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil" data-type="URL" data-id="https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil" class="content-link css-1c2ok3c">numerous health benefits</a>, including lowering blood pressure and other risk factors for heart disease. </p></div><div><p>A 2020 review of studies found that due to the nutrients and plant-based compounds in olive oil, such as the <a href="https://www.healthline.com/nutrition/omega-3-6-9-overview" data-type="URL" data-id="https://www.healthline.com/nutrition/omega-3-6-9-overview" class="content-link css-1c2ok3c">omega-9 fat oleic acid</a> and antioxidant <a href="https://www.healthline.com/nutrition/polyphenols" data-type="URL" data-id="https://www.healthline.com/nutrition/polyphenols" class="content-link css-1c2ok3c">polyphenols</a>, it can be a beneficial part of a diet that aims to lower blood pressure (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352724/" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352724/?report=reader" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">22</a></hl-trusted-source>).</p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="carrots">9. Carrots</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Crunchy, sweet, and nutritious carrots are a staple veggie in many people’s diets. Carrots are high in plant-based compounds that may be involved in various health processes, such as managing blood pressure.</p></div><div><p>A 2023 study found that the possibility of high blood pressure went down 10% for roughly every 100 grams of carrots (about 1 cup of grated raw carrots) eaten daily (<a href="https://link.springer.com/article/10.1007/s00394-023-03145-5" data-type="URL" data-id="https://pubmed.ncbi.nlm.nih.gov/37106252/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">23</a>).</p></div><div id="hl-incontent-video-ad" data-adbridg-ad-class="hl-incontent" class="css-pp6cpn"></div><div id="div-gpt-ad-out-of-page"></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="eggs">10. Eggs</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Not only are <a href="https://www.healthline.com/nutrition/6-reasons-why-eggs-are-the-healthiest-food-on-the-planet" class="content-link css-1c2ok3c">eggs</a> nutrient-dense but <a href="https://www.healthline.com/nutrition/proven-health-benefits-of-eggs" data-type="URL" data-id="https://www.healthline.com/nutrition/proven-health-benefits-of-eggs" class="content-link css-1c2ok3c">research</a> also suggests that they can be part of a balanced eating plan for blood pressure management. </p></div><div><p>A 2023 study among 2,349 adults in the United States found that eating five eggs or more per week was linked with an SBP level that was 2.5 mm Hg lower than people who ate less than half of an egg per week. Egg eaters also had a significantly lower likelihood of developing high blood pressure over the long term (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9920838/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">24</a></hl-trusted-source>).</p></div><div><p>Eating eggs also does not appear to be linked with other risk factors for heart disease beyond blood pressure, and the latest evidence seems to support adults in good health <a href="https://www.healthline.com/nutrition/proven-health-benefits-of-eggs" class="content-link css-1c2ok3c">eating up to 3 eggs per day</a> (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/28077734/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">25</a></hl-trusted-source>).</p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="tomatoes">11. Tomatoes and tomato products</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p><a href="https://www.healthline.com/nutrition/foods/tomatoes" data-type="URL" data-id="https://www.healthline.com/nutrition/foods/tomatoes" class="content-link css-1c2ok3c">Tomatoes and tomato products</a> are rich in many nutrients, including potassium and the carotenoid pigment <a href="https://www.healthline.com/nutrition/lycopene" class="content-link css-1c2ok3c">lycopene</a>. </p></div><div><p>Lycopene has been significantly linked with beneficial effects on heart health, and eating foods high in this nutrient may help reduce heart disease risk factors like high blood pressure (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974099/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">26</a></hl-trusted-source>).</p></div><div><p>A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your chance of heart disease and dying from heart disease (<a href="https://www.atherosclerosis-journal.com/article/S0021-9150(17)30010-2/fulltext" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">27</a>).</p></div><div><p>Additional studies have shown an inconsistent relationship between a diet with tomatoes and blood pressure, so more clinical studies may be needed (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/33676812/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">28</a></hl-trusted-source>). </p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="broccoli">12. Broccoli</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Broccoli is known for its many <a href="https://www.healthline.com/nutrition/benefits-of-broccoli" class="content-link css-1c2ok3c">beneficial effects on health</a>, including the health of your circulatory system. For example, adding this <a href="https://www.healthline.com/health/food-nutrition/crucifeous-vegetables" class="content-link css-1c2ok3c">cruciferous veggie</a> to your diet may be a smart way to reduce blood pressure. </p></div><div><p>Broccoli is loaded with flavonoid <a href="https://www.healthline.com/nutrition/antioxidants-explained" class="content-link css-1c2ok3c">antioxidants</a>, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/31102958/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">29</a></hl-trusted-source>).</p></div><div><p>A study that included data from 187,453 people found that those who consumed four broccoli servings or more per week had a lower likelihood of high blood pressure than those who consumed broccoli once a month or less (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350612/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">30</a></hl-trusted-source>).</p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="yogurt">13. Yogurt</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><div><figure class="css-yhdn0u"><span class="css-rwmw5v"><span class="css-1nitql9"><lazy-image alt="Greek yogurt with strawberries" src="//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/yogurt-1296x728-body.jpg?w=1155&h=1680" srcSet="//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/yogurt-1296x728-body.jpg?w=1845 879w,//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/yogurt-1296x728-body.jpg?w=1575 750w,//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/yogurt-1296x728-body.jpg?w=1575 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-q12qfg" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Ffoods-high-blood-pressure&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2020%2F09%2Fyogurt-1296x728-body.jpg&description=The%2017%20Best%20Foods%20to%20Lower%20Blood%20Pressure" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://post.healthline.com/wp-content/uploads/2020/09/yogurt-1296x728-body.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><a href="https://www.healthline.com/nutrition/foods/yogurt" class="content-link css-1c2ok3c">Yogurt</a> is a nutrient-dense dairy product packed with minerals that help regulate blood pressure, including potassium and calcium (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521038/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">31</a></hl-trusted-source>). </p></div><div><p>A review of 28 studies found that consuming three servings of dairy per day was linked with a 13% lower possibility of high blood pressure, as well as that a 7-ounce (200 gram) increase in the amount of dairy eaten per day had a relationship with a 5% reduction in risk for high blood pressure (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683007/?report=reader" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">3</a></hl-trusted-source>).</p></div><div><p>A 2021 study also showed that among people with high blood pressure, having a serving of yogurt per day was linked with lower SBP levels. No effects were found for people with blood pressure in the typical levels (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8415463/" data-type="URL" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">32</a></hl-trusted-source>). </p></div><div><p>The researchers suggest that increasing daily yogurt consumption by one level was linked with a 1.44 mm Hg reduction in SBP. For example, increasing the daily amount of yogurt you eat from 2 to 4 times per week to 5 to 6 times per week may benefit people with high blood pressure (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8415463/?" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8415463/?report=reader" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">32</a></hl-trusted-source>).</p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="herbs">14. Herbs and spices</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Certain <a href="https://www.healthline.com/nutrition/10-healthy-herbs-and-spices" class="content-link css-1c2ok3c">herbs and spices</a> contain powerful compounds that may help reduce blood pressure by helping blood vessels relax (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/30817445/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">33</a></hl-trusted-source>).</p></div><div><p>Some herbs and spices that may help lower blood pressure according to results from animal and human research include (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717468/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">34</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4782109/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">35</a></hl-trusted-source>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634565/" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634565/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">36</a></hl-trusted-source>):</p></div><div><ul><li><a href="https://www.healthline.com/nutrition/celery-seed-benefits" data-type="URL" data-id="https://www.healthline.com/nutrition/celery-seed-benefits" class="content-link css-1c2ok3c">celery seed</a></li><li><a href="https://www.healthline.com/nutrition/cilantro-vs-coriander" class="content-link css-1c2ok3c">cilantro</a></li><li><a href="https://www.healthline.com/nutrition/saffron" class="content-link css-1c2ok3c">saffron</a></li><li>lemongrass</li><li><a href="https://www.healthline.com/nutrition/black-pepper-benefits" class="content-link css-1c2ok3c">black pepper</a></li><li><a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" class="content-link css-1c2ok3c">garlic</a></li><li>onion powder</li><li>chili powder</li><li><a href="https://www.healthline.com/nutrition/6-oregano-benefits" data-type="URL" data-id="https://www.healthline.com/nutrition/6-oregano-benefits" class="content-link css-1c2ok3c">oregano</a></li><li><a href="https://www.healthline.com/nutrition/9-benefits-of-cumin" data-type="URL" data-id="https://www.healthline.com/nutrition/9-benefits-of-cumin" class="content-link css-1c2ok3c">cumin</a></li><li>red pepper</li><li><a href="https://www.healthline.com/nutrition/ginseng-benefits" class="content-link css-1c2ok3c">ginseng</a></li><li><a href="https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon" data-type="URL" data-id="https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon" class="content-link css-1c2ok3c">cinnamon</a></li><li><a href="https://www.healthline.com/nutrition/cardamom-benefits" class="content-link css-1c2ok3c">cardamom</a></li><li><a href="https://www.healthline.com/nutrition/basil" class="content-link css-1c2ok3c">basil</a></li><li><a href="https://www.healthline.com/nutrition/11-proven-benefits-of-ginger" class="content-link css-1c2ok3c">ginger</a></li></ul></div><div><p>More recently, a 2021 study on 71 people with risk factors for heart disease found that seasoning foods with 6.6 grams (1.3 teaspoons) of 24 different herbs and spices daily was linked to lower blood pressure after 4 weeks when compared with lower dosages of herbs and spices (3.3 grams/day and 0.5 grams/day) (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634565/" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634565/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">36</a></hl-trusted-source>).</p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="potatoes">15. Potatoes</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Potatoes have several <a href="https://www.healthline.com/nutrition/foods/potatoes" class="content-link css-1c2ok3c">plant-based compounds</a> that could be useful in managing blood pressure levels. </p></div><div><p>A baked medium potato (173 grams) with the skin contains 941 milligrams of potassium. This is 20% of your daily requirement and more than a medium banana provides (<hl-trusted-source source="FoodData Central" rationale="Highly respected food and nutrition database from the United States Department of Agriculture,Governmental authority"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170434/nutrients" data-type="URL" data-id="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170434/nutrients" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">37</a></hl-trusted-source>, <hl-trusted-source source="FoodData Central" rationale="Highly respected food and nutrition database from the United States Department of Agriculture,Governmental authority"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients" data-type="URL" data-id="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">38</a></hl-trusted-source>).</p></div><div><p>A 2021 study fed 30 adults at high risk for or with high blood pressure four possible diets, including one diet with 1,000 milligrams of potassium from potatoes (boiled, baked, pan-heated), for 17 days. </p></div><div><p>At the end of the study, the researchers concluded that the diet with potatoes reduced SBP as part of an overall healthy diet providing roughly 3,300 milligrams of potassium per day (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8151047/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">39</a></hl-trusted-source>). </p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="kiwifruit">16. Kiwifruit</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p><a href="https://www.healthline.com/nutrition/kiwi-benefits" class="content-link css-1c2ok3c">Kiwifruit</a> is exceptionally high in vitamin C and contains other nutrients involved in blood pressure regulation, including fiber, potassium, and magnesium (<hl-trusted-source source="FoodData Central" rationale="Highly respected food and nutrition database from the United States Department of Agriculture,Governmental authority"><a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344734/nutrients" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">40</a></hl-trusted-source>).</p></div><div><p>They also provide various plant-based polyphenol and antioxidant compounds. That’s why researchers believe kiwifruit could help <a href="https://www.healthline.com/nutrition/kiwi-benefits#Kiwi-benefits" class="content-link css-1c2ok3c">lower risk factors</a> for heart disease, including blood pressure.</p></div><div><p>A 2022 study of 43 healthy Asian adults from New Zealand found that eating two kiwis at breakfast every day for 7 weeks resulted in a 2.7 mm Hg lower SBP than the group not eating kiwifruit (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268970/?report=reader" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">41</a></hl-trusted-source>).</p></div><div><p>Additional research with more people over longer periods of time may help confirm the role kiwi could play in helping lower blood pressure. </p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="lean-meat">17. Lean meats </a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>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 (about a 3.5-ounce serving).</p></div><div><p><a href="https://www.healthline.com/nutrition/lean-protein-foods" class="content-link css-1c2ok3c">Lean animal proteins</a> might include any of the following meat or poultry foods that provide high quality protein and nutrients involved in blood pressure management:</p></div><div><ul><li><a href="https://www.healthline.com/nutrition/calories-in-chicken" class="content-link css-1c2ok3c">skinless chicken breast</a></li><li><a href="https://www.healthline.com/nutrition/foods/beef" class="content-link css-1c2ok3c">beef sirloin</a></li><li><a href="https://www.healthline.com/nutrition/foods/pork" class="content-link css-1c2ok3c">pork tenderloin</a></li><li><a href="https://www.healthline.com/nutrition/turkey" class="content-link css-1c2ok3c">93% lean ground turkey</a></li></ul></div><div><p>An older study with a small sample of older adults with elevated blood pressure found that when lean pork was substituted for chicken or fish in a modified <a href="https://www.healthline.com/nutrition/dash-diet" class="content-link css-1c2ok3c">DASH (Dietary Approaches to Stop Hypertension) diet</a> for 6 weeks, it lowered blood pressure comparable to a more traditional DASH diet (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4515871/" data-type="URL" data-id="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4515871/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">42</a></hl-trusted-source>).</p></div><div><p>Research from scientists in China supports varying your protein sources for a lower possibility of developing high blood pressure. Of eight possible different protein sources, including unprocessed red meat and poultry, people with the highest variety score (four different proteins or higher) had a 66% lower chance of developing high blood pressure (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/35264000/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">43</a></hl-trusted-source>).</p></div><div><p>Lean meats can be part of a balanced eating plan for lowering blood pressure if they meet your personal taste, budgetary, and cultural food needs. </p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="fa-qs">Frequently asked questions</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>The following includes frequently asked questions about foods that may help reduce or prevent high blood pressure.</p></div><div><script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What food lowers blood pressure quickly?", "acceptedAnswer": { "@type": "Answer", "text": "No single food can \"quickly\" lower blood pressure. But, having a diet that is rich in types of foods with certain nutrients (like potassium), may help lower or maintain healthy blood pressure over the long term. Experts recommend the DASH diet for people with high blood pressure or those looking to maintain optimal levels. It includes foods like fruit, vegetables, and whole grains." } },{ "@type": "Question", "name": "Can drinking water lower blood pressure?", "acceptedAnswer": { "@type": "Answer", "text": "While drinking water won't immediately bring down your blood pressure, staying well hydrated is an important part of supporting an optimal blood pressure range. Water can help you meet your daily hydration needs." } },{ "@type": "Question", "name": "Do bananas lower blood pressure?", "acceptedAnswer": { "@type": "Answer", "text": "Bananas are a source of potassium, is a mineral involved in maintaining blood pressure. While blood pressure can't be lowered by just eating bananas, it can count toward increasing your daily potassium intake. If you don't like bananas, you may enjoy other foods that are high in potassium, such as kiwifruit. A diet with potassium-rich foods may help lower blood pressure." } },{ "@type": "Question", "name": "What foods should you avoid if you have high blood pressure?", "acceptedAnswer": { "@type": "Answer", "text": "If you have high blood pressure, consider significantly limiting or avoiding foods high in sodium, added sugars, and saturated fat. You can also try swapping fattier cuts of meat for leane options." } }] } </script></div><div><h3>What food lowers blood pressure quickly?</h3></div><div><p>No single food can “quickly” lower blood pressure. But, having a diet rich in foods with certain nutrients (like potassium) may help lower or maintain healthy blood pressure over the long term. </p></div><div><p>Experts recommend the <a href="https://www.healthline.com/health-news/how-dash-diet-can-help-lower-blood-pressure-and-improve-heart-health" data-type="URL" data-id="https://www.healthline.com/health-news/how-dash-diet-can-help-lower-blood-pressure-and-improve-heart-health" class="content-link css-1c2ok3c">DASH diet</a> for people with high blood pressure or those looking to maintain optimal levels. It includes foods like fruit, vegetables, and whole grains. </p></div><div><h3>Can drinking water lower blood pressure?</h3></div><div><p>While drinking water won’t immediately bring down your blood pressure, staying hydrated is important to supporting an optimal blood pressure range. Water can help you meet your <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day" data-type="URL" data-id="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day" class="content-link css-1c2ok3c">daily hydration needs</a>. </p></div><div><h3>Do bananas lower blood pressure?</h3></div><div><p><a href="https://www.healthline.com/nutrition/foods/bananas" class="content-link css-1c2ok3c">Bananas</a> are a source of <a href="https://www.healthline.com/nutrition/what-does-potassium-do" data-type="URL" data-id="https://www.healthline.com/nutrition/what-does-potassium-do" class="content-link css-1c2ok3c">potassium</a>, a mineral involved in maintaining blood pressure. While blood pressure can’t be lowered by eating bananas, it can count toward increasing your daily <a href="https://www.healthline.com/health/potassium" data-type="URL" class="content-link css-1c2ok3c">potassium</a> intake. </p></div><div><p>If you don’t like bananas, you may enjoy <a href="https://www.healthline.com/nutrition/what-does-potassium-do#TOC_TITLE_HDR_7" class="content-link css-1c2ok3c">other foods</a> that are high in potassium, such as kiwifruit. A diet with potassium-rich foods may help lower blood pressure.</p></div><div><h3>What foods should you avoid if you have high blood pressure?</h3></div><div><p>If you have high blood pressure, consider significantly <a href="https://www.healthline.com/health/high-blood-pressure-hypertension/foods-to-avoid" data-type="URL" data-id="https://www.healthline.com/health/high-blood-pressure-hypertension/foods-to-avoid" class="content-link css-1c2ok3c">limiting or avoiding</a> foods high in sodium, added sugars, and saturated fat. You can also try swapping fattier cuts of meat for leane options. </p></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="summary">The bottom line</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Along with other lifestyle modifications, a healthy diet can significantly <a href="https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast" class="content-link css-1c2ok3c">lower blood pressure levels</a> and help reduce your heart disease risk.</p></div><div><p>If you have high blood pressure levels or want to maintain healthy blood pressure, adding a few foods listed in this article to your diet may help. It may be best to speak with a doctor or registered dietitian before making significant changes to your eating plan.</p></div><div><p></p></div><div><p></p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-140fa3i"><div class="css-15lc7zf"><h3 id="bylineArticleTools">How we reviewed this article:</h3><div class="css-vrhe66"><button type="button" open="" class="css-5sudr5"><div class="css-rre5oz"><span class="css-1d75hb8"><svg xmlns="http://www.w3.org/2000/svg" width="22" height="20" fill="none" viewBox="0 0 22 20"><path fill="currentColor" d="M3.181 9.732c.43 0 .793-.003 1.157 0 .66.007 1.023.613.696 1.19a221.037 221.037 0 0 1-1.774 3.072c-.329.557-1.038.553-1.366-.007-.6-1.02-1.191-2.043-1.774-3.072-.325-.575.043-1.177.708-1.183h.808c.055-.447.088-.882.165-1.309.557-3.104 2.187-5.489 4.913-7.056 3.679-2.114 8.05-1.75 11.352.913 2.062 1.664 3.29 3.84 3.625 6.473.678 5.323-3.012 10.254-8.308 11.103-3.215.515-6.044-.356-8.476-2.515-.297-.259-.373-.598-.233-.92.14-.323.454-.52.805-.454.187.04.361.13.504.26a8.618 8.618 0 0 0 4.383 2.108c3.72.63 7.513-1.394 9.084-4.846a8.521 8.521 0 0 0-6.047-11.911C8.763.618 4.201 3.71 3.353 8.4c-.078.427-.112.863-.172 1.331Z"></path><path fill="currentColor" d="M10.12 7.212V3.711a.778.778 0 0 1 1.535-.171c.017.104.024.21.02.314v6.25a.412.412 0 0 0 .168.368c1.125.89 2.241 1.791 3.362 2.686.26.208.405.466.342.803-.11.583-.76.829-1.244.459-.485-.37-.952-.756-1.427-1.135-.79-.633-1.578-1.27-2.373-1.898a.933.933 0 0 1-.385-.793c.008-1.125.003-2.252.003-3.382Z"></path></svg></span><span>History</span></div></button></div><div open="" class="css-1ndif92"></div></div><div class="css-k1nhka" data-testid="share-tools"><p>Share this article</p><div class="css-14uyzrw"><div class="button-wrapper print"><a class="css-j5n0jw print button icon icon-hl-print" target="_blank" title="Print this page"></a></div><div class="button-wrapper email"><a class="css-j5n0jw email button icon icon-hl-email" target="_blank" title="Email this page"></a></div><div class="button-wrapper facebook"><a class="css-j5n0jw facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Ffoods-high-blood-pressure%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div class="button-wrapper twitter"><a class="css-j5n0jw twitter button icon icon-hl-twitter" href="https://twitter.com/intent/tweet?via=healthline&text=The%2017%20Best%20Foods%20to%20Lower%20Blood%20Pressure&url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Ffoods-high-blood-pressure%3Futm_medium%3Dsocial%26utm_source%3Dtwitter%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Twitter"></a></div><div class="button-wrapper more"><a class="css-j5n0jw more button icon icon-hl-more" target="_blank" title="Show more"></a></div></div></div></div></div><div class="css-1hyfx7x"><div><div class="css-mcd4q2"><h3>Evidence Based</h3><p>This article is based on scientific evidence, written by <a class="css-1c2ok3c" href="https://www.healthline.com/nutrition-team">experts</a> and fact checked by experts.</p><p>Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.</p><p>This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.</p></div></div></div><span class="css-zya54r"></span></div><section class="css-z1idnu" style="margin-top:0"><div class="css-d2znx6"><div class="css-npv6dx"><div data-testid="byline"><section data-testid="byline" class="css-lizeih"><div class="css-1q67gt9"><div class="css-quwpxp"><img src="//i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Imashi-Fernando-500x500-Bio.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/reviewers/imashi-fernando-ms-rdn">Imashi Fernando, MS, RDN, CDCES</a></span></span> — <span><span><span><span>Written by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/authors/jillian-kubala-ms-rd">Jillian Kubala, MS, RD</a></span></span></span></span> — <span> Updated on June 20, 2023</span></div></section></div></div></div><div><div class="css-14e7hv5"></div></div><div class="css-h9jo37" data-dynamic-ads="true"><object type="text/html" data="about:blank" aria-label="advertisement" class="css-7vynax"></object></div></section></div></div><span class="css-zya54r"></span><div><div id="read-next" class=" css-10ib5jr"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2"><h3 class="css-1g3kp27">Read this next</h3></div><section class="css-82r5pg"></section></div></div><ul class="css-1l95nvm"><li class="css-12weawj"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-1r7frvz"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-hypertension/how-to-lower-diastolic-blood-pressure;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|20 Ways to Lower Diastolic Blood Pressure|rn0" href="https://www.healthline.com/health/high-blood-pressure-hypertension/how-to-lower-diastolic-blood-pressure?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="20 Ways to Lower Diastolic Blood Pressure" src="https://media.post.rvohealth.io/wp-content/uploads/2023/06/senior-male-hiking-732-549-feature-thumb-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2023/06/senior-male-hiking-732-549-feature-thumb-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-sqa1yu" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-hypertension/how-to-lower-diastolic-blood-pressure;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|20 Ways to Lower Diastolic Blood Pressure|rn0" href="https://www.healthline.com/health/high-blood-pressure-hypertension/how-to-lower-diastolic-blood-pressure?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">20 Ways to Lower Diastolic Blood Pressure</a><section data-testid="byline" class="css-8he51f"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/2022/01/Alana-Biggers-500x500-Bio.png"></lazy-image></div></div><div><span><span>Medically reviewed by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/medical-team">Alana Biggers, M.D., MPH</a></span></span></div></section><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-hypertension/how-to-lower-diastolic-blood-pressure;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|20 Ways to Lower Diastolic Blood Pressure|rn0" href="https://www.healthline.com/health/high-blood-pressure-hypertension/how-to-lower-diastolic-blood-pressure?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">In order to lower diastolic blood pressure, you have to lower your overall blood pressure. Both lifestyle and medication treatment options can help…</a></p><a class="css-v5yzal css-ysgmro" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-hypertension/how-to-lower-diastolic-blood-pressure;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|20 Ways to Lower Diastolic Blood Pressure|rn0" href="https://www.healthline.com/health/high-blood-pressure-hypertension/how-to-lower-diastolic-blood-pressure?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-12weawj"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-1r7frvz"><span class="css-zya54r"></span></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-12weawj"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-1r7frvz"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-home-remedies;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|7 Home Remedies for Managing High Blood Pressure|rn1" href="https://www.healthline.com/health/high-blood-pressure-home-remedies?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="7 Home Remedies for Managing High Blood Pressure" src="https://media.post.rvohealth.io/wp-content/uploads/2024/05/woman-jogging-running-colorful-wall-city-street-732x549-thumbnail.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2024/05/woman-jogging-running-colorful-wall-city-street-732x549-thumbnail.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-sqa1yu" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-home-remedies;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|7 Home Remedies for Managing High Blood Pressure|rn1" href="https://www.healthline.com/health/high-blood-pressure-home-remedies?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">7 Home Remedies for Managing High Blood Pressure</a><section data-testid="byline" class="css-8he51f"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/2022/01/Alana-Biggers-500x500-Bio.png"></lazy-image></div></div><div><span><span>Medically reviewed by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/medical-team">Alana Biggers, M.D., MPH</a></span></span></div></section><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-home-remedies;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|7 Home Remedies for Managing High Blood Pressure|rn1" href="https://www.healthline.com/health/high-blood-pressure-home-remedies?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">You can manage high blood pressure with more than medication. This article takes a look at seven home remedies for high blood pressure, including…</a></p><a class="css-v5yzal css-ysgmro" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-home-remedies;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|7 Home Remedies for Managing High Blood Pressure|rn1" href="https://www.healthline.com/health/high-blood-pressure-home-remedies?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-12weawj"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-1r7frvz"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/health/foods-good-for-high-blood-pressure;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|13 Foods That Are Good for High Blood Pressure|rn2" href="https://www.healthline.com/health/foods-good-for-high-blood-pressure?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="13 Foods That Are Good for High Blood Pressure" src="https://media.post.rvohealth.io/wp-content/uploads/2020/09/Female_Eating_Strawberries_732x549-thumbnail-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2020/09/Female_Eating_Strawberries_732x549-thumbnail-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-sqa1yu" data-event="engagement|bottom page content promo click|/health/foods-good-for-high-blood-pressure;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|13 Foods That Are Good for High Blood Pressure|rn2" href="https://www.healthline.com/health/foods-good-for-high-blood-pressure?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">13 Foods That Are Good for High Blood Pressure</a><section data-testid="byline" class="css-8he51f"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/2018/09/NatalieButler.png"></lazy-image></div></div><div><span><span>Medically reviewed by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/medical-team">Natalie Butler, R.D., L.D.</a></span></span></div></section><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/foods-good-for-high-blood-pressure;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|13 Foods That Are Good for High Blood Pressure|rn2" href="https://www.healthline.com/health/foods-good-for-high-blood-pressure?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Foods that are rich in potassium, magnesium, and calcium can help lower blood pressure. Take a look at our list and see which ones you'd like to add…</a></p><a class="css-v5yzal css-ysgmro" data-event="engagement|bottom page content promo click|/health/foods-good-for-high-blood-pressure;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|13 Foods That Are Good for High Blood Pressure|rn2" href="https://www.healthline.com/health/foods-good-for-high-blood-pressure?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR2__slot" data-adbridg-ad-class="DCMR2" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-12weawj"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-1r7frvz"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/health/multiple-sclerosis/foods-to-avoid;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|MS: Foods to Avoid|rn3" href="https://www.healthline.com/health/multiple-sclerosis/foods-to-avoid?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="MS: Foods to Avoid" src="https://media.post.rvohealth.io/wp-content/uploads/2020/09/woman_holding_pizza-732x549-thumbnail-732x549.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2020/09/woman_holding_pizza-732x549-thumbnail-732x549.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-sqa1yu" data-event="engagement|bottom page content promo click|/health/multiple-sclerosis/foods-to-avoid;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|MS: Foods to Avoid|rn3" href="https://www.healthline.com/health/multiple-sclerosis/foods-to-avoid?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">MS: Foods to Avoid</a><section data-testid="byline" class="css-8he51f"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/2022/01/Grant-Tinsley-500x500-Bio.png"></lazy-image></div></div><div><span><span>Medically reviewed by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/medical-team">Grant Tinsley, Ph.D., CSCS,*D, CISSN</a></span></span></div></section><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/multiple-sclerosis/foods-to-avoid;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|MS: Foods to Avoid|rn3" href="https://www.healthline.com/health/multiple-sclerosis/foods-to-avoid?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Your diet is an important tool when it comes to living well with MS. Learn what not to eat.</a></p><a class="css-v5yzal css-ysgmro" data-event="engagement|bottom page content promo click|/health/multiple-sclerosis/foods-to-avoid;engagement|bottom page content promo click index|4" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|MS: Foods to Avoid|rn3" href="https://www.healthline.com/health/multiple-sclerosis/foods-to-avoid?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-12weawj"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-1r7frvz"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-j5n0jw" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-symptoms-women;engagement|bottom page content promo click index|5" 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src="https://media.post.rvohealth.io/wp-content/uploads/2019/10/doctor_and_pregnant_woman-732x549-thumbnail.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2019/10/doctor_and_pregnant_woman-732x549-thumbnail.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-sqa1yu" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-hypertension/during-pregnancy;engagement|bottom page content promo click index|6" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|High Blood Pressure During Pregnancy|rn5" href="https://www.healthline.com/health/high-blood-pressure-hypertension/during-pregnancy?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">High Blood Pressure During Pregnancy</a><section data-testid="byline" class="css-8he51f"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/2018/10/holly-ernst.png"></lazy-image></div></div><div><span><span>Medically reviewed by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/medical-team">Holly Ernst, PA-C</a></span></span></div></section><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-hypertension/during-pregnancy;engagement|bottom page content promo click index|6" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|High Blood Pressure During Pregnancy|rn5" href="https://www.healthline.com/health/high-blood-pressure-hypertension/during-pregnancy?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">High blood pressure is common during pregnancy, but can also be a serious concern to monitor. High blood pressure during pregnancy can occur due to…</a></p><a class="css-v5yzal css-ysgmro" data-event="engagement|bottom page content promo click|/health/high-blood-pressure-hypertension/during-pregnancy;engagement|bottom page content promo click index|6" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|High Blood Pressure During Pregnancy|rn5" href="https://www.healthline.com/health/high-blood-pressure-hypertension/during-pregnancy?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li></ul></div></div></div></div><span class="css-zya54r"></span><span class="css-zya54r"></span></div><div class="css-i9gxme"></div><footer class="css-1dytfcg"><div class="css-1dppxl0"><hl-social-nav></hl-social-nav><div class="css-1b2ri56"><div class="css-uktbta css-ck5ydc"><hl-newsletter-cta buttonText="SIGN UP" source="footer_widget" subscribeEventTracking="Newsletter Acquisition|footer_widget|submit" className="css-13njx2h" category="Newsletter Acquisition" formatType="footer" name="footer_widget" productId="footer_widget" variant="footer_widget"></hl-newsletter-cta></div><div class="css-uktbta"><div class="css-1xceiwh"><div class="css-10ohy14"><ul class="css-lb03wr css-3o9pqj"><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/about">About Us</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/about/contact-us">Contact Us</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/privacy-policy">Privacy Policy</a></li><li class="css-34bq4y"><button id="privacy-settings-one-trust" title="Privacy Settings" class="css-159kw12">Privacy Settings</button></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/advertising-policy">Advertising Policy</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/directory/topics">Health Topics</a></li></ul><ul class="css-lb03wr css-upe1zs"><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/sitemap">Sitemap</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/medical-team">Medical Affairs</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/about/content-integrity">Content Integrity</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/newsletter-signup">Newsletters</a></li><li class="css-34bq4y css-jwb353"><div class="css-16bllps css-1xdhyk6">© 2024 Healthline Media LLC. 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We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the multivitamins that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"prenatals":{"metrics":[{"description":"vitamins, minerals, and supplements evaluated","count":"1320+"},{"description":"prenatal vitamins evaluated","count":"35+"},{"description":"prenatal vitamin brands evaluated","count":"30+"}],"explanationTitle":"How we evaluate prenatals","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the prenatal vitamins that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"probiotics":{"metrics":[{"description":"vitamins, minerals, and supplements evaluated","count":"1320+"},{"description":"probiotic supplements evaluated","count":"55"},{"description":"probiotic brands evaluated","count":"35"}],"explanationTitle":"How we evaluate probiotics","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the probiotics that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"vitamin-d":{"metrics":[{"description":"vitamins, minerals, and supplements evaluated","count":"1320+"},{"description":"vitamin D supplements evaluated","count":"40+"},{"description":"vitamin D brands evaluated","count":"25+"}],"explanationTitle":"How we evaluate vitamin D supplements","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the vitamin D supplements that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"creatine":{"metrics":[{"description":"creatine supplements evaluated by our medical standards team","count":"35"},{"description":"creatine supplements met our criteria","count":"28"},{"description":"creatine supplements personally tested by our team","count":"9"}],"explanationTitle":"How we evaluate creatine supplements","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the creatine supplements that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"mattresses":{"metrics":[{"description":"mattresses evaluated","count":"250+"},{"description":"mattress brands evaluated","count":"80+"}],"explanationTitle":"How we evaluate mattresses","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate materials, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the mattresses that passed our vetting process. Then, we \u003ca href=\"https://www.healthline.com/health/sleep/healthline-scores-how-we-rate-mattresses\"\u003escored each mattress\u003c/a\u003e to narrow down our list even further.\u003c/p\u003e"},"pillows":{"metrics":[{"description":"pillows evaluated","count":"210"},{"description":"pillow brands evaluated","count":"140+"}],"explanationTitle":"How we evaluate pillows","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate materials, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the pillows that passed our vetting process.\u003c/p\u003e"},"ed-telehealth":{"metrics":[{"description":"telehealth companies evaluated","count":"200+"},{"description":"online ED treatment providers evaluated","count":"20+"}],"explanationTitle":"How we evaluate online ED services","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We evaluate services for consistency with standards of care and best practices, and we look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the services on this page, we considered all the ED treatment services that passed our vetting process. Then, we \u003ca href=\"https://www.healthline.com/health/healthline-scores-how-we-evaluate-mens-telehealth-platforms\"\u003escored each service\u003c/a\u003e to narrow down our list even further.\u003c/p\u003e"},"birth-control-telehealth":{"metrics":[{"description":"telehealth companies evaluated","count":"200+"},{"description":"online birth control providers evaluated","count":"14"}],"explanationTitle":"How we evaluate online birth control services","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We evaluate services for consistency with standards of care and best practices, and we look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the services on this page, we considered all the birth control services that passed our vetting process. Then, we \u003ca href=\"https://www.healthline.com/health/how-we-review-birth-control\"\u003escored each service\u003c/a\u003e to narrow down our list even further.\u003c/p\u003e"},"hemp":{"metrics":[{"description":"Hemp brands evaluated","count":"230+"},{"description":"Hemp brands met our criteria","count":"57"}],"explanationTitle":"How we evaluate hemp products","explanationDescription":"\u003cp\u003eOur Medical Standards and Insights team has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline. The brand we feature in this article has passed our strict vetting process and has been thoroughly tested by our reviewers. \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eRead more about how we vet brands and products.\u003c/a\u003e\u003c/p\u003e"}},"isPrependRecipeH2":false,"recipes":[],"hideTabs":false,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-w2pt6r\"\u003eFollowing a heart-healthy diet may help lower your blood pressure. Eating foods with nutrients like potassium and magnesium may be especially helpful.\u003c/p\u003e"},{"widget":{"widgetFormat":"wp-youtube","align":"full","embeddedVideoCode":"https://www.youtube.com/embed/GktZaZ0zyK0?feature=oembed","title":"Foods for High Blood Pressure (Hypertension)"}},{"tagName":"p","source":"Hypertension, or \u003ca href=\"https://www.healthline.com/health/high-blood-pressure-hypertension\" data-type=\"URL\" data-id=\"https://www.healthline.com/health/high-blood-pressure-hypertension\" class=\"content-link css-1c2ok3c\"\u003ehigh blood pressure\u003c/a\u003e, is the most common preventable risk factor for \u003ca href=\"https://www.healthline.com/health/heart-disease\" data-type=\"URL\" data-id=\"https://www.healthline.com/health/heart-disease\" class=\"content-link css-1c2ok3c\"\u003eheart disease\u003c/a\u003e (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6477925/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e1\u003c/a\u003e\u003c/hl-trusted-source\u003e). "},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"Over 1 billion people around the world have high blood pressure. It is \u003ca href=\"https://www.healthline.com/health/high-blood-pressure-hypertension/blood-pressure-reading-explained\" data-type=\"URL\" data-id=\"https://www.healthline.com/health/high-blood-pressure-hypertension/blood-pressure-reading-explained\" class=\"content-link css-1c2ok3c\"\u003edefined as\u003c/a\u003e systolic blood pressure (SBP) values (the top number) of 130 mm Hg or more, diastolic blood pressure (DBP, the bottom number) of more than 80 mm Hg, or both (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/books/NBK539859/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e2\u003c/a\u003e\u003c/hl-trusted-source\u003e). "},{"tagName":"p","source":"Lifestyle changes and dietary modifications can also help lower blood pressure levels and reduce your risk of heart disease. Doctors may also prescribe medications to reduce blood pressure levels, including \u003ca href=\"https://www.healthline.com/wp-admin/text=5.,to%20let%20more%20blood%20through.\" class=\"content-link css-1c2ok3c\"\u003eangiotensin-converting enzyme (ACE) inhibitors\u003c/a\u003e."},{"tagName":"p","source":"Including \u003ca href=\"https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast\" data-type=\"URL\" data-id=\"https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast\" class=\"content-link css-1c2ok3c\"\u003ecertain foods\u003c/a\u003e in your diet, especially ones in potassium and magnesium, may help lower your blood pressure levels (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6477925/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e1\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683007/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e3\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Here are the 17 best foods for high blood pressure. "}]},{"id":"citrus","title":"Citrus","isCollapsable":false,"header":["1. Citrus fruit"],"body":[{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/citrus-fruit-benefits\" class=\"content-link css-1c2ok3c\"\u003eCitrus fruits\u003c/a\u003e may help lower blood pressure. They’re loaded with vitamins, minerals, and plant compounds, that could help keep your heart healthy by reducing risk factors for heart disease like high blood pressure (\u003ca href=\"https://journals.lww.com/jno/Fulltext/2023/03000/Impact_of_citrus_fruit_and_hesperidin_intake_on.3.aspx\" data-type=\"URL\" data-id=\"https://journals.lww.com/jno/Fulltext/2023/03000/Impact_of_citrus_fruit_and_hesperidin_intake_on.3.aspx\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e4\u003c/a\u003e)."},{"tagName":"p","source":"Citrus fruits can include:"},{"tagName":"ul","source":"\u003cli\u003egrapefruit\u003c/li\u003e\u003cli\u003eoranges\u003c/li\u003e\u003cli\u003elemons\u003c/li\u003e"},{"tagName":"p","source":"A 2021 study reviewed the last 10 years of information on fruit and management of high blood pressure. The researchers found that eating roughly 530 to 600 grams of fruit per day (about four oranges) was beneficial for blood pressure management. Researchers have linked citrus fruits, in particular with a lower possibility of high blood pressure (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7884895/\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7884895/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e5\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Drinking orange and grapefruit juice may help reduce blood pressure. But grapefruit and grapefruit juice \u003ca href=\"https://www.healthline.com/nutrition/grapefruit-and-medications\" class=\"content-link css-1c2ok3c\"\u003ecan interfere\u003c/a\u003e with common medications for lowering blood pressure, so consult a healthcare professional before adding this fruit to your diet (\u003ca href=\"https://journals.lww.com/jno/Fulltext/2023/03000/Impact_of_citrus_fruit_and_hesperidin_intake_on.3.aspx\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e4\u003c/a\u003e)."}]},{"id":"fatty-fish","title":"Fatty fish","isCollapsable":false,"header":["2. Salmon and other fatty fish"],"body":[{"tagName":"p","source":"Fatty fish are an excellent \u003ca href=\"https://www.healthline.com/nutrition/12-omega-3-rich-foods\" class=\"content-link css-1c2ok3c\"\u003esource of omega-3 fats\u003c/a\u003e, which have significant heart benefits. These fats may help reduce blood pressure levels by \u003ca href=\"https://www.healthline.com/nutrition/omega-3-guide\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/omega-3-guide\" class=\"content-link css-1c2ok3c\"\u003elowering inflammation\u003c/a\u003e."},{"tagName":"p","source":"A 2022 study looked at 71 studies and health information from 4,973 people to determine the relationship between omega-3 fats from the diet or supplements and blood pressure. The largest benefit for lowering blood pressure occurred with a daily amount between 2 to 3 grams of omega-3 fats (about a \u003ca href=\"https://www.healthline.com/nutrition/12-omega-3-rich-foods\" data-type=\"URL\" class=\"content-link css-1c2ok3c\"\u003e3.5-ounce serving\u003c/a\u003e of salmon) (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9238708/\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9238708/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e6\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Higher omega-3 fat levels in the diet, including fish, may also lower the risk of high blood pressure in young adults with no history of heart disease or diabetes (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6085127/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e7\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"div","attributes":{"className":"wp-block-healthline-jwplayer"},"children":[{"widget":{"widgetFormat":"embed","video":"jwplayer","id":"R5rX5owp","autoplay":true}}]}]},{"id":"leafy-greens","title":"Leafy greens","isCollapsable":false,"header":["3. Leafy greens"],"body":[{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/swiss-chard\" class=\"content-link css-1c2ok3c\"\u003eSwiss chard\u003c/a\u003e and \u003ca href=\"https://www.healthline.com/nutrition/foods/spinach\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/foods/spinach\" class=\"content-link css-1c2ok3c\"\u003espinach\u003c/a\u003e are two examples of leafy greens that may help lower blood pressure. "},{"tagName":"p","source":"These leafy greens are a source of the nutrients such as \u003ca href=\"https://www.healthline.com/health/potassium\" class=\"content-link css-1c2ok3c\"\u003epotassium\u003c/a\u003e and \u003ca href=\"https://www.healthline.com/nutrition/what-does-magnesium-do\" class=\"content-link css-1c2ok3c\"\u003emagnesium\u003c/a\u003e, which support optimal blood pressure levels. For instance, 1 cup (175 grams) of cooked Swiss chard delivers 20% and 36% of your daily potassium and magnesium needs, respectively (\u003chl-trusted-source source=\"FoodData Central\" rationale=\"Highly respected food and nutrition database from the United States Department of Agriculture,Governmental authority\"\u003e\u003ca href=\"https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients\" data-type=\"URL\" data-id=\"https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e8\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"A 2022 study found that among females with high sodium levels from their diet, every 1 gram increase in daily potassium from the diet was linked with a 2.4 mm Hg lower SBP (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9356908/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e9\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Spinach is a leafy green high in a plant-based compound known as \u003ca href=\"https://www.healthline.com/nutrition/are-nitrates-and-nitrites-harmful\" class=\"content-link css-1c2ok3c\"\u003enitrate\u003c/a\u003e, which may lower blood pressure. It’s also loaded with antioxidants, potassium, calcium, and magnesium, which can support heart health (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/?report=reader\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/?report=reader\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e10\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"An older, small study of 27 people found that those who ate 16.9 ounces (500 milliliters) of a high nitrate spinach soup daily for 7 days experienced reductions in both SBP and DBP, compared with those who consumed low nitrate asparagus soup (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/?report=reader\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/?report=reader\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e10\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"More recent clinical research does not show a similar effect of high-nitrate leafy greens on lowering BP, so additional studies are needed to further explore these results (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7338722/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e11\u003c/a\u003e\u003c/hl-trusted-source\u003e). "}]},{"id":"nuts-and-seeds","title":"Nuts and seeds","isCollapsable":false,"header":["4. Nuts and seeds"],"body":[{"tagName":"div","source":"\u003cfigure class=\"css-yhe8zq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-mjp0j9\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/pumpkin-seeds-1296x728-body.jpg?w=1575 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/pumpkin-seeds-1296x728-body.jpg?w=1575 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/pumpkin-seeds-1296x728-body.jpg?w=1845 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/pumpkin-seeds-1296x728-body.jpg?w=1155\u0026h=1528\" alt=\"Bowl of pumpkin seeds\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-q12qfg\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Ffoods-high-blood-pressure\u0026media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2020%2F09%2Fpumpkin-seeds-1296x728-body.jpg\u0026description=The%2017%20Best%20Foods%20to%20Lower%20Blood%20Pressure\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://post.healthline.com/wp-content/uploads/2020/09/pumpkin-seeds-1296x728-body.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"Nuts and seeds may have a \u003ca href=\"https://www.healthline.com/health-news/eating-almonds-cashews-and-other-tree-nuts-linked-to-lower-blood-pressure\" data-type=\"URL\" data-id=\"https://www.healthline.com/health-news/eating-almonds-cashews-and-other-tree-nuts-linked-to-lower-blood-pressure\" class=\"content-link css-1c2ok3c\"\u003ebeneficial effect\u003c/a\u003e on blood pressure. Examples of nuts and seeds to eat as part of a balanced diet focused on lowering blood pressure include:"},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds\" class=\"content-link css-1c2ok3c\"\u003epumpkin seeds\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/benefits-of-flaxseeds\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/benefits-of-flaxseeds\" class=\"content-link css-1c2ok3c\"\u003eflaxseed\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds\" class=\"content-link css-1c2ok3c\"\u003echia seed\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/9-benefits-of-pistachios\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/9-benefits-of-pistachios\" class=\"content-link css-1c2ok3c\"\u003epistachios\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/benefits-of-walnuts\" class=\"content-link css-1c2ok3c\"\u003ewalnuts\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/9-proven-benefits-of-almonds\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/9-proven-benefits-of-almonds\" class=\"content-link css-1c2ok3c\"\u003ealmonds\u003c/a\u003e\u003c/li\u003e"},{"tagName":"p","source":"Many nuts and seeds offer a concentrated source of nutrients important for blood pressure control, including fiber and \u003ca href=\"https://www.healthline.com/nutrition/l-arginine\" class=\"content-link css-1c2ok3c\"\u003earginine\u003c/a\u003e. Arginine is an amino acid needed to produce nitric oxide, an essential compound for blood vessel relaxation and blood pressure reduction (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021928/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e12\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"While some research shows a positive relationship between eating nuts or seeds and lower blood pressure, the evidence is mixed in clinical studies (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6467552/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e13\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9964942\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9964942/?report=reader\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e14\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9930735/\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9930735/?report=reader\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e15\u003c/a\u003e\u003c/hl-trusted-source\u003e). "},{"tagName":"p","source":"Scientists believe the conflicting results could be because clinical studies involving nuts or seeds and blood pressure measurements might be too short in time to identify any potential effects on lowering blood pressure (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9776667/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e16\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Longer studies may help researchers better understand how nuts or seeds may lower blood pressure. "}]},{"id":"legumes","title":"Legumes","isCollapsable":false,"header":["5. Legumes"],"body":[{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/healthiest-beans-legumes\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/healthiest-beans-legumes\" class=\"content-link css-1c2ok3c\"\u003eLegumes\u003c/a\u003e are rich in nutrients that help regulate blood pressure, such as magnesium and potassium. Numerous observational studies suggest legumes may help lower high blood pressure levels (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/33541169/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e17\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/legumes-good-or-bad\" class=\"content-link css-1c2ok3c\"\u003eLegumes\u003c/a\u003e include:"},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/lentils\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/lentils\" class=\"content-link css-1c2ok3c\"\u003elentils\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/beans-101\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/beans-101\" class=\"content-link css-1c2ok3c\"\u003ebeans\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/green-peas-are-healthy\" class=\"content-link css-1c2ok3c\"\u003epeas\u003c/a\u003e\u003c/li\u003e"},{"tagName":"p","source":"But a 2023 review of 16 clinical studies found no relationship between eating legumes and lowered blood pressure levels. The authors suggest that additional studies that are larger and longer may help explain how legumes correlate with lower blood pressure in other studies (\u003ca href=\"https://www.sciencedirect.com/science/article/pii/S2161831323002879?via%3Dihub\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e18\u003c/a\u003e)."}]},{"id":"berries","title":"Berries","isCollapsable":false,"header":["6. Berries"],"body":[{"tagName":"p","source":"Berries offer \u003ca href=\"https://www.healthline.com/nutrition/11-reasons-to-eat-berries\" class=\"content-link css-1c2ok3c\"\u003eimpressive health benefits\u003c/a\u003e, including the potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including \u003ca href=\"https://www.healthline.com/nutrition/anthocyanin\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/anthocyanin\" class=\"content-link css-1c2ok3c\"\u003eanthocyanins\u003c/a\u003e, which are pigments that give berries their vibrant color."},{"tagName":"p","source":"Anthocyanins can increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow. This may help lower blood pressure levels. But more research in humans is needed to confirm this (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628116/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e19\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Some berries that may reduce blood pressure include (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628116/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e19\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7900084/\" data-type=\"URL\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e20\u003c/a\u003e\u003c/hl-trusted-source\u003e):"},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries\" class=\"content-link css-1c2ok3c\"\u003eblueberries\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/raspberry-nutrition\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/raspberry-nutrition\" class=\"content-link css-1c2ok3c\"\u003eraspberries\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/aronia-berries\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/aronia-berries\" class=\"content-link css-1c2ok3c\"\u003echokeberries\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/foods/strawberries\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/foods/strawberries\" class=\"content-link css-1c2ok3c\"\u003estrawberries\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/benefits-of-grapes\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/benefits-of-grapes\" class=\"content-link css-1c2ok3c\"\u003egrapes\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/foods/cranberries\" class=\"content-link css-1c2ok3c\"\u003ecranberries\u003c/a\u003e\u003c/li\u003e"},{"tagName":"p","source":"A 2020 review of clinical studies found various types of berries, including whole, freeze-dried, or juice forms, reduced SBP by over 3 mm Hg. The strongest effect on SBP in this study was for cranberry juice (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7900084/\" data-type=\"URL\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e20\u003c/a\u003e\u003c/hl-trusted-source\u003e)."}]},{"id":"amaranth","title":"Amaranth","isCollapsable":false,"header":["7. Amaranth"],"body":[{"tagName":"p","source":"Eating whole grains like \u003ca href=\"https://www.healthline.com/nutrition/amaranth-health-benefits\" class=\"content-link css-1c2ok3c\"\u003eamaranth\u003c/a\u003e may help lower your blood pressure levels. Studies show that diets rich in whole grains may decrease your likelihood of high blood pressure. You could also try these other \u003ca href=\"https://www.healthline.com/nutrition/whole-grain-foods\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/whole-grain-foods\" class=\"content-link css-1c2ok3c\"\u003ewhole grains\u003c/a\u003e if amaranth isn’t for you:"},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/9-benefits-oats-oatmeal\" class=\"content-link css-1c2ok3c\"\u003ewhole oats\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/8-health-benefits-quinoa\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/8-health-benefits-quinoa\" class=\"content-link css-1c2ok3c\"\u003equinoa\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/is-brown-rice-good-for-you\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/is-brown-rice-good-for-you\" class=\"content-link css-1c2ok3c\"\u003ebrown rice\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/foods/corn\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/foods/corn\" class=\"content-link css-1c2ok3c\"\u003ecorn\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/9-benefits-of-whole-grains\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/9-benefits-of-whole-grains\" class=\"content-link css-1c2ok3c\"\u003ewhole grain bread\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/is-pasta-healthy\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/is-pasta-healthy\" class=\"content-link css-1c2ok3c\"\u003ewhole wheat pasta\u003c/a\u003e\u003c/li\u003e"},{"tagName":"p","source":"A review of 28 studies found that every 30-gram increase in daily whole grains eaten was linked with an 8% reduced chance of high blood pressure (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683007/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e3\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Amaranth is a \u003ca href=\"https://www.healthline.com/nutrition/9-benefits-of-whole-grains\" class=\"content-link css-1c2ok3c\"\u003ewhole grain\u003c/a\u003e that’s particularly high in magnesium. One cooked cup (246 grams) provides 38% of your daily magnesium needs (\u003chl-trusted-source source=\"FoodData Central\" rationale=\"Highly respected food and nutrition database from the United States Department of Agriculture,Governmental authority\"\u003e\u003ca href=\"https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e21\u003c/a\u003e\u003c/hl-trusted-source\u003e)."}]},{"id":"olive-oil","title":"Olive oil","isCollapsable":false,"header":["8. Olive oil"],"body":[{"tagName":"p","source":"The oil from the fruit of the olive tree has \u003ca href=\"https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil\" class=\"content-link css-1c2ok3c\"\u003enumerous health benefits\u003c/a\u003e, including lowering blood pressure and other risk factors for heart disease. "},{"tagName":"p","source":"A 2020 review of studies found that due to the nutrients and plant-based compounds in olive oil, such as the \u003ca href=\"https://www.healthline.com/nutrition/omega-3-6-9-overview\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/omega-3-6-9-overview\" class=\"content-link css-1c2ok3c\"\u003eomega-9 fat oleic acid\u003c/a\u003e and antioxidant \u003ca href=\"https://www.healthline.com/nutrition/polyphenols\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/polyphenols\" class=\"content-link css-1c2ok3c\"\u003epolyphenols\u003c/a\u003e, it can be a beneficial part of a diet that aims to lower blood pressure (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352724/\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352724/?report=reader\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e22\u003c/a\u003e\u003c/hl-trusted-source\u003e)."}]},{"id":"carrots","title":"Carrots","isCollapsable":false,"header":["9. Carrots"],"body":[{"tagName":"p","source":"Crunchy, sweet, and nutritious carrots are a staple veggie in many people’s diets. Carrots are high in plant-based compounds that may be involved in various health processes, such as managing blood pressure."},{"tagName":"p","source":"A 2023 study found that the possibility of high blood pressure went down 10% for roughly every 100 grams of carrots (about 1 cup of grated raw carrots) eaten daily (\u003ca href=\"https://link.springer.com/article/10.1007/s00394-023-03145-5\" data-type=\"URL\" data-id=\"https://pubmed.ncbi.nlm.nih.gov/37106252/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e23\u003c/a\u003e)."}]},{"id":"eggs","title":"Eggs","isCollapsable":false,"header":["10. Eggs"],"body":[{"tagName":"p","source":"Not only are \u003ca href=\"https://www.healthline.com/nutrition/6-reasons-why-eggs-are-the-healthiest-food-on-the-planet\" class=\"content-link css-1c2ok3c\"\u003eeggs\u003c/a\u003e nutrient-dense but \u003ca href=\"https://www.healthline.com/nutrition/proven-health-benefits-of-eggs\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/proven-health-benefits-of-eggs\" class=\"content-link css-1c2ok3c\"\u003eresearch\u003c/a\u003e also suggests that they can be part of a balanced eating plan for blood pressure management. "},{"tagName":"p","source":"A 2023 study among 2,349 adults in the United States found that eating five eggs or more per week was linked with an SBP level that was 2.5 mm Hg lower than people who ate less than half of an egg per week. Egg eaters also had a significantly lower likelihood of developing high blood pressure over the long term (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9920838/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e24\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Eating eggs also does not appear to be linked with other risk factors for heart disease beyond blood pressure, and the latest evidence seems to support adults in good health \u003ca href=\"https://www.healthline.com/nutrition/proven-health-benefits-of-eggs\" class=\"content-link css-1c2ok3c\"\u003eeating up to 3 eggs per day\u003c/a\u003e (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/28077734/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e25\u003c/a\u003e\u003c/hl-trusted-source\u003e)."}]},{"id":"tomatoes","title":"Tomatoes","isCollapsable":false,"header":["11. Tomatoes and tomato products"],"body":[{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/foods/tomatoes\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/foods/tomatoes\" class=\"content-link css-1c2ok3c\"\u003eTomatoes and tomato products\u003c/a\u003e are rich in many nutrients, including potassium and the carotenoid pigment \u003ca href=\"https://www.healthline.com/nutrition/lycopene\" class=\"content-link css-1c2ok3c\"\u003elycopene\u003c/a\u003e. "},{"tagName":"p","source":"Lycopene has been significantly linked with beneficial effects on heart health, and eating foods high in this nutrient may help reduce heart disease risk factors like high blood pressure (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974099/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e26\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your chance of heart disease and dying from heart disease (\u003ca href=\"https://www.atherosclerosis-journal.com/article/S0021-9150(17)30010-2/fulltext\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e27\u003c/a\u003e)."},{"tagName":"p","source":"Additional studies have shown an inconsistent relationship between a diet with tomatoes and blood pressure, so more clinical studies may be needed (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/33676812/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e28\u003c/a\u003e\u003c/hl-trusted-source\u003e). "}]},{"id":"broccoli","title":"Broccoli","isCollapsable":false,"header":["12. Broccoli"],"body":[{"tagName":"p","source":"Broccoli is known for its many \u003ca href=\"https://www.healthline.com/nutrition/benefits-of-broccoli\" class=\"content-link css-1c2ok3c\"\u003ebeneficial effects on health\u003c/a\u003e, including the health of your circulatory system. For example, adding this \u003ca href=\"https://www.healthline.com/health/food-nutrition/crucifeous-vegetables\" class=\"content-link css-1c2ok3c\"\u003ecruciferous veggie\u003c/a\u003e to your diet may be a smart way to reduce blood pressure. "},{"tagName":"p","source":"Broccoli is loaded with flavonoid \u003ca href=\"https://www.healthline.com/nutrition/antioxidants-explained\" class=\"content-link css-1c2ok3c\"\u003eantioxidants\u003c/a\u003e, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/31102958/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e29\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"A study that included data from 187,453 people found that those who consumed four broccoli servings or more per week had a lower likelihood of high blood pressure than those who consumed broccoli once a month or less (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350612/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e30\u003c/a\u003e\u003c/hl-trusted-source\u003e)."}]},{"id":"yogurt","title":"Yogurt","isCollapsable":false,"header":["13. Yogurt"],"body":[{"tagName":"div","source":"\u003cfigure class=\"css-yhdn0u\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-1nitql9\"\u003e\u003clazy-image alt=\"Greek yogurt with strawberries\" src=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/yogurt-1296x728-body.jpg?w=1155\u0026h=1680\" srcSet=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/yogurt-1296x728-body.jpg?w=1845 879w,//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/yogurt-1296x728-body.jpg?w=1575 750w,//i0.wp.com/post.healthline.com/wp-content/uploads/2020/09/yogurt-1296x728-body.jpg?w=1575 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-q12qfg\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Ffoods-high-blood-pressure\u0026media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2020%2F09%2Fyogurt-1296x728-body.jpg\u0026description=The%2017%20Best%20Foods%20to%20Lower%20Blood%20Pressure\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://post.healthline.com/wp-content/uploads/2020/09/yogurt-1296x728-body.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/foods/yogurt\" class=\"content-link css-1c2ok3c\"\u003eYogurt\u003c/a\u003e is a nutrient-dense dairy product packed with minerals that help regulate blood pressure, including potassium and calcium (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521038/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e31\u003c/a\u003e\u003c/hl-trusted-source\u003e). "},{"tagName":"p","source":"A review of 28 studies found that consuming three servings of dairy per day was linked with a 13% lower possibility of high blood pressure, as well as that a 7-ounce (200 gram) increase in the amount of dairy eaten per day had a relationship with a 5% reduction in risk for high blood pressure (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683007/?report=reader\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e3\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"A 2021 study also showed that among people with high blood pressure, having a serving of yogurt per day was linked with lower SBP levels. No effects were found for people with blood pressure in the typical levels (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8415463/\" data-type=\"URL\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e32\u003c/a\u003e\u003c/hl-trusted-source\u003e). "},{"tagName":"p","source":"The researchers suggest that increasing daily yogurt consumption by one level was linked with a 1.44 mm Hg reduction in SBP. For example, increasing the daily amount of yogurt you eat from 2 to 4 times per week to 5 to 6 times per week may benefit people with high blood pressure (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8415463/?\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8415463/?report=reader\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e32\u003c/a\u003e\u003c/hl-trusted-source\u003e)."}]},{"id":"herbs","title":"Herbs","isCollapsable":false,"header":["14. Herbs and spices"],"body":[{"tagName":"p","source":"Certain \u003ca href=\"https://www.healthline.com/nutrition/10-healthy-herbs-and-spices\" class=\"content-link css-1c2ok3c\"\u003eherbs and spices\u003c/a\u003e contain powerful compounds that may help reduce blood pressure by helping blood vessels relax (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/30817445/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e33\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Some herbs and spices that may help lower blood pressure according to results from animal and human research include (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717468/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e34\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4782109/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e35\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634565/\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634565/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e36\u003c/a\u003e\u003c/hl-trusted-source\u003e):"},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/celery-seed-benefits\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/celery-seed-benefits\" class=\"content-link css-1c2ok3c\"\u003ecelery seed\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/cilantro-vs-coriander\" class=\"content-link css-1c2ok3c\"\u003ecilantro\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/saffron\" class=\"content-link css-1c2ok3c\"\u003esaffron\u003c/a\u003e\u003c/li\u003e\u003cli\u003elemongrass\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/black-pepper-benefits\" class=\"content-link css-1c2ok3c\"\u003eblack pepper\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic\" class=\"content-link css-1c2ok3c\"\u003egarlic\u003c/a\u003e\u003c/li\u003e\u003cli\u003eonion powder\u003c/li\u003e\u003cli\u003echili powder\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/6-oregano-benefits\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/6-oregano-benefits\" class=\"content-link css-1c2ok3c\"\u003eoregano\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/9-benefits-of-cumin\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/9-benefits-of-cumin\" class=\"content-link css-1c2ok3c\"\u003ecumin\u003c/a\u003e\u003c/li\u003e\u003cli\u003ered pepper\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/ginseng-benefits\" class=\"content-link css-1c2ok3c\"\u003eginseng\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon\" class=\"content-link css-1c2ok3c\"\u003ecinnamon\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/cardamom-benefits\" class=\"content-link css-1c2ok3c\"\u003ecardamom\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/basil\" class=\"content-link css-1c2ok3c\"\u003ebasil\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/11-proven-benefits-of-ginger\" class=\"content-link css-1c2ok3c\"\u003eginger\u003c/a\u003e\u003c/li\u003e"},{"tagName":"p","source":"More recently, a 2021 study on 71 people with risk factors for heart disease found that seasoning foods with 6.6 grams (1.3 teaspoons) of 24 different herbs and spices daily was linked to lower blood pressure after 4 weeks when compared with lower dosages of herbs and spices (3.3 grams/day and 0.5 grams/day) (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634565/\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8634565/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e36\u003c/a\u003e\u003c/hl-trusted-source\u003e)."}]},{"id":"potatoes","title":"Potatoes","isCollapsable":false,"header":["15. Potatoes"],"body":[{"tagName":"p","source":"Potatoes have several \u003ca href=\"https://www.healthline.com/nutrition/foods/potatoes\" class=\"content-link css-1c2ok3c\"\u003eplant-based compounds\u003c/a\u003e that could be useful in managing blood pressure levels. "},{"tagName":"p","source":"A baked medium potato (173 grams) with the skin contains 941 milligrams of potassium. This is 20% of your daily requirement and more than a medium banana provides (\u003chl-trusted-source source=\"FoodData Central\" rationale=\"Highly respected food and nutrition database from the United States Department of Agriculture,Governmental authority\"\u003e\u003ca href=\"https://fdc.nal.usda.gov/fdc-app.html#/food-details/170434/nutrients\" data-type=\"URL\" data-id=\"https://fdc.nal.usda.gov/fdc-app.html#/food-details/170434/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e37\u003c/a\u003e\u003c/hl-trusted-source\u003e, \u003chl-trusted-source source=\"FoodData Central\" rationale=\"Highly respected food and nutrition database from the United States Department of Agriculture,Governmental authority\"\u003e\u003ca href=\"https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients\" data-type=\"URL\" data-id=\"https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e38\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"A 2021 study fed 30 adults at high risk for or with high blood pressure four possible diets, including one diet with 1,000 milligrams of potassium from potatoes (boiled, baked, pan-heated), for 17 days. "},{"tagName":"p","source":"At the end of the study, the researchers concluded that the diet with potatoes reduced SBP as part of an overall healthy diet providing roughly 3,300 milligrams of potassium per day (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8151047/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e39\u003c/a\u003e\u003c/hl-trusted-source\u003e). "}]},{"id":"kiwifruit","title":"Kiwifruit","isCollapsable":false,"header":["16. Kiwifruit"],"body":[{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/kiwi-benefits\" class=\"content-link css-1c2ok3c\"\u003eKiwifruit\u003c/a\u003e is exceptionally high in vitamin C and contains other nutrients involved in blood pressure regulation, including fiber, potassium, and magnesium (\u003chl-trusted-source source=\"FoodData Central\" rationale=\"Highly respected food and nutrition database from the United States Department of Agriculture,Governmental authority\"\u003e\u003ca href=\"https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344734/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e40\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"They also provide various plant-based polyphenol and antioxidant compounds. That’s why researchers believe kiwifruit could help \u003ca href=\"https://www.healthline.com/nutrition/kiwi-benefits#Kiwi-benefits\" class=\"content-link css-1c2ok3c\"\u003elower risk factors\u003c/a\u003e for heart disease, including blood pressure."},{"tagName":"p","source":"A 2022 study of 43 healthy Asian adults from New Zealand found that eating two kiwis at breakfast every day for 7 weeks resulted in a 2.7 mm Hg lower SBP than the group not eating kiwifruit (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268970/?report=reader\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e41\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Additional research with more people over longer periods of time may help confirm the role kiwi could play in helping lower blood pressure. "}]},{"id":"lean-meat","title":"Lean meat","isCollapsable":false,"header":["17. Lean meats "],"body":[{"tagName":"p","source":"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 (about a 3.5-ounce serving)."},{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/lean-protein-foods\" class=\"content-link css-1c2ok3c\"\u003eLean animal proteins\u003c/a\u003e might include any of the following meat or poultry foods that provide high quality protein and nutrients involved in blood pressure management:"},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/calories-in-chicken\" class=\"content-link css-1c2ok3c\"\u003eskinless chicken breast\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/foods/beef\" class=\"content-link css-1c2ok3c\"\u003ebeef sirloin\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/foods/pork\" class=\"content-link css-1c2ok3c\"\u003epork tenderloin\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://www.healthline.com/nutrition/turkey\" class=\"content-link css-1c2ok3c\"\u003e93% lean ground turkey\u003c/a\u003e\u003c/li\u003e"},{"tagName":"p","source":"An older study with a small sample of older adults with elevated blood pressure found that when lean pork was substituted for chicken or fish in a modified \u003ca href=\"https://www.healthline.com/nutrition/dash-diet\" class=\"content-link css-1c2ok3c\"\u003eDASH (Dietary Approaches to Stop Hypertension) diet\u003c/a\u003e for 6 weeks, it lowered blood pressure comparable to a more traditional DASH diet (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4515871/\" data-type=\"URL\" data-id=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4515871/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e42\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Research from scientists in China supports varying your protein sources for a lower possibility of developing high blood pressure. Of eight possible different protein sources, including unprocessed red meat and poultry, people with the highest variety score (four different proteins or higher) had a 66% lower chance of developing high blood pressure (\u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/35264000/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e43\u003c/a\u003e\u003c/hl-trusted-source\u003e)."},{"tagName":"p","source":"Lean meats can be part of a balanced eating plan for lowering blood pressure if they meet your personal taste, budgetary, and cultural food needs. "}]},{"id":"fa-qs","title":"FAQs","isCollapsable":false,"header":["Frequently asked questions"],"body":[{"tagName":"p","source":"The following includes frequently asked questions about foods that may help reduce or prevent high blood pressure."},{"tagName":"script","attributes":{"type":"application/ld+json"},"source":"\n{\n \"@context\": \"https://schema.org\",\n \"@type\": \"FAQPage\",\n \"mainEntity\": [{\n \"@type\": \"Question\",\n \"name\": \"What food lowers blood pressure quickly?\",\n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"No single food can \\\"quickly\\\" lower blood pressure. But, having a diet that is rich in types of foods with certain nutrients (like potassium), may help lower or maintain healthy blood pressure over the long term. Experts recommend the DASH diet for people with high blood pressure or those looking to maintain optimal levels. It includes foods like fruit, vegetables, and whole grains.\"\n }\n },{\n \"@type\": \"Question\",\n \"name\": \"Can drinking water lower blood pressure?\",\n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"While drinking water won't immediately bring down your blood pressure, staying well hydrated is an important part of supporting an optimal blood pressure range. Water can help you meet your daily hydration needs.\"\n }\n },{\n \"@type\": \"Question\",\n \"name\": \"Do bananas lower blood pressure?\",\n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"Bananas are a source of potassium, is a mineral involved in maintaining blood pressure. While blood pressure can't be lowered by just eating bananas, it can count toward increasing your daily potassium intake. If you don't like bananas, you may enjoy other foods that are high in potassium, such as kiwifruit. A diet with potassium-rich foods may help lower blood pressure.\"\n }\n },{\n \"@type\": \"Question\",\n \"name\": \"What foods should you avoid if you have high blood pressure?\",\n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"If you have high blood pressure, consider significantly limiting or avoiding foods high in sodium, added sugars, and saturated fat. You can also try swapping fattier cuts of meat for leane options.\"\n }\n }]\n}\n"},{"tagName":"h3","source":"What food lowers blood pressure quickly?"},{"tagName":"p","source":"No single food can “quickly” lower blood pressure. But, having a diet rich in foods with certain nutrients (like potassium) may help lower or maintain healthy blood pressure over the long term. "},{"tagName":"p","source":"Experts recommend the \u003ca href=\"https://www.healthline.com/health-news/how-dash-diet-can-help-lower-blood-pressure-and-improve-heart-health\" data-type=\"URL\" data-id=\"https://www.healthline.com/health-news/how-dash-diet-can-help-lower-blood-pressure-and-improve-heart-health\" class=\"content-link css-1c2ok3c\"\u003eDASH diet\u003c/a\u003e for people with high blood pressure or those looking to maintain optimal levels. It includes foods like fruit, vegetables, and whole grains. "},{"tagName":"h3","source":"Can drinking water lower blood pressure?"},{"tagName":"p","source":"While drinking water won’t immediately bring down your blood pressure, staying hydrated is important to supporting an optimal blood pressure range. Water can help you meet your \u003ca href=\"https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day\" class=\"content-link css-1c2ok3c\"\u003edaily hydration needs\u003c/a\u003e. "},{"tagName":"h3","source":"Do bananas lower blood pressure?"},{"tagName":"p","source":"\u003ca href=\"https://www.healthline.com/nutrition/foods/bananas\" class=\"content-link css-1c2ok3c\"\u003eBananas\u003c/a\u003e are a source of \u003ca href=\"https://www.healthline.com/nutrition/what-does-potassium-do\" data-type=\"URL\" data-id=\"https://www.healthline.com/nutrition/what-does-potassium-do\" class=\"content-link css-1c2ok3c\"\u003epotassium\u003c/a\u003e, a mineral involved in maintaining blood pressure. While blood pressure can’t be lowered by eating bananas, it can count toward increasing your daily \u003ca href=\"https://www.healthline.com/health/potassium\" data-type=\"URL\" class=\"content-link css-1c2ok3c\"\u003epotassium\u003c/a\u003e intake. "},{"tagName":"p","source":"If you don’t like bananas, you may enjoy \u003ca href=\"https://www.healthline.com/nutrition/what-does-potassium-do#TOC_TITLE_HDR_7\" class=\"content-link css-1c2ok3c\"\u003eother foods\u003c/a\u003e that are high in potassium, such as kiwifruit. A diet with potassium-rich foods may help lower blood pressure."},{"tagName":"h3","source":"What foods should you avoid if you have high blood pressure?"},{"tagName":"p","source":"If you have high blood pressure, consider significantly \u003ca href=\"https://www.healthline.com/health/high-blood-pressure-hypertension/foods-to-avoid\" data-type=\"URL\" data-id=\"https://www.healthline.com/health/high-blood-pressure-hypertension/foods-to-avoid\" class=\"content-link css-1c2ok3c\"\u003elimiting or avoiding\u003c/a\u003e foods high in sodium, added sugars, and saturated fat. You can also try swapping fattier cuts of meat for leane options. "}]},{"id":"summary","title":"Summary","isCollapsable":false,"header":["The bottom line"],"body":[{"tagName":"p","source":"Along with other lifestyle modifications, a healthy diet can significantly \u003ca href=\"https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast\" class=\"content-link css-1c2ok3c\"\u003elower blood pressure levels\u003c/a\u003e and help reduce your heart disease risk."},{"tagName":"p","source":"If you have high blood pressure levels or want to maintain healthy blood pressure, adding a few foods listed in this article to your diet may help. It may be best to speak with a doctor or registered dietitian before making significant changes to your eating plan."},{"tagName":"p"},{"tagName":"p"}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[],"byline":{"authors":[{"id":264,"name":{"display":"Jillian Kubala, MS, RD","first":"Jillian","last":"Kubala MS, RD"},"link":"/authors/jillian-kubala-ms-rd","type":{"value":"author","label":"Author"},"nid":"135935","specialties":["Nutrition"],"guestTitle":"","bio":{"text":"\u003cp\u003eJillian Kubala is a registered dietitian based in Westhampton, NY. Jillian holds a master’s degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science. She runs a private practice based on the east end of Long Island, NY, where she helps her clients achieve optimal wellness through nutrition and lifestyle changes.\u003c/p\u003e\n"},"avatar":{"title":"","width":413,"height":400,"src":"https://post.healthline.com/wp-content/uploads/2021/05/IMG_9640-1.jpg"}}],"medicalReviewers":[{"id":5510,"name":{"display":"Imashi Fernando, MS, RDN, CDCES","first":"Imashi","last":"Fernando, MS, RDN, CDCES"},"userLogin":"ifernando","links":{"website":"http://www.brownsugarnutrition.com","facebook":"https://www.facebook.com/brownsugarnutrition","linkedin":"https://www.linkedin.com/in/imashi/","twitter":"","instagram":"https://www.instagram.com/healthywithimashi/","tiktok":""},"link":"/reviewers/imashi-fernando-ms-rdn","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eImashi Fernando is a Seattle-based registered dietitian nutritionist and diabetes educator specializing in wellness and chronic disease management through sustainable, culturally appropriate nutrition and lifestyle modifications. Imashi works in a large hospital system as a clinical dietitian and provides one-on-one nutrition counseling through her virtual private practice, Brown Sugar Nutrition PLLC.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eMontana State University, BS\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eUniversity of Washington, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003cspan style=\"font-weight: 400\"\u003eRegistered Dietitian Nutritionist\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003eCertified Diabetes Care and Education Specialist (CDCES)\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAffiliations\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400\"\u003e\u003ca href=\"https://www.eatright.org/\"\u003e\u003cspan style=\"font-weight: 400\"\u003eAcademy of Nutrition and Dietetics\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2022/01/Imashi-Fernando-500x500-Bio.png"}}],"id":"wp-3006155","updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"editor":"Heather Hobbs","factCheckedBy":"","factCheckers":[],"articleHistory":{"2020-09-07":{"updateReason":[],"authors":"Jillian Kubala MS, RD","editor":"Susanne Arthur","copyEditor":"Christina Guzik, BA, MBA","medicallyReviewedBy":"Katherine Marengo, LDN, RD"},"2021-12-14":{"updateReason":[],"authors":"Jillian Kubala MS, RD","editor":"Tracey Crate","copyEditor":"Copy Editors","medicallyReviewedBy":"Katherine Marengo, LDN, RD"},"2023-06-20":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"authors":"Jillian Kubala MS, RD","editor":"Heather Hobbs","copyEditor":"Copy Editors","medicallyReviewedBy":"Imashi Fernando, MS, RDN, CDCES"}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1687219200,"display":"June 20, 2023"},"published":{"date":1599458400,"display":"September 7, 2020"},"lastUpdates":{"date":1687219200,"display":"June 20, 2023"},"modified":{"date":1726821324,"display":"September 20, 2024"}},"type":"authoritynutrition","language":"en"},"readNext":{"items":[{"title":["20 Ways to Lower Diastolic Blood Pressure"],"text":["In order to lower diastolic blood pressure, you have to lower your overall blood pressure. Both lifestyle and medication treatment options can help…"],"link":"/health/high-blood-pressure-hypertension/how-to-lower-diastolic-blood-pressure","imageAlt":"20 Ways to Lower Diastolic Blood Pressure","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/2023/06/senior-male-hiking-732-549-feature-thumb-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Alana Biggers, M.D., MPH","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/2022/01/Alana-Biggers-500x500-Bio.png","width":200,"height":200,"altText":""},"specialties":[]},"isNutrition":false,"authors":[{"id":137,"name":{"display":"Jill Seladi-Schulman, Ph.D.","first":"Jill","last":"Seladi-Schulman, PhD"},"userLogin":"jseladischul","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/in/jillseladischulman/","twitter":"","instagram":"","tiktok":""},"link":"/authors/jill-seladi-schulman","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"122525","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eDr. Jill Seladi-Schulman is a freelance medical writer and fact checker. She was previously a project setup manager for clinical trials and specializes in microbiology and infectious disease, having written her dissertation on influenza virus morphology. Dr. Seladi-Schulman has publications in peer-reviewed journals. She also has had her work featured on the cover of the Journal of Virology.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eEmory University, PhD\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eGeorgia Institute of Technology, BS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp data-pm-slice=\"1 1 []\"\u003e\u003cem\u003eThis individual is no longer a medical reviewer in our network. The credentials and information reflected above are only associated with other freelance roles the individual may currently hold.\u003c/em\u003e\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2022/01/Jill-Seladi-Schulman-500x500-Bio.png"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["7 Home Remedies for Managing High Blood Pressure"],"text":["You can manage high blood pressure with more than medication. This article takes a look at seven home remedies for high blood pressure, including…"],"link":"/health/high-blood-pressure-home-remedies","imageAlt":"7 Home Remedies for Managing High Blood Pressure","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/2024/05/woman-jogging-running-colorful-wall-city-street-732x549-thumbnail.jpg","medicallyReviewedBy":{"reviewerName":"Alana Biggers, M.D., MPH","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/2022/01/Alana-Biggers-500x500-Bio.png","width":200,"height":200,"altText":""},"specialties":[]},"isNutrition":false,"authors":[{"id":3447,"name":{"display":"Laura A. Magnifico","first":"laura","last":"magnifico"},"userLogin":"lmagnifico","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"","label":""},"specialties":[],"bio":{},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["13 Foods That Are Good for High Blood Pressure"],"text":["Foods that are rich in potassium, magnesium, and calcium can help lower blood pressure. Take a look at our list and see which ones you'd like to add…"],"link":"/health/foods-good-for-high-blood-pressure","imageAlt":"13 Foods That Are Good for High Blood Pressure","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/2020/09/Female_Eating_Strawberries_732x549-thumbnail-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Natalie Butler, R.D., L.D.","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/2018/09/NatalieButler.png","width":200,"height":200,"altText":""},"specialties":[]},"isNutrition":false,"authors":[{"id":732,"name":{"display":"Mary Ellen Ellis","first":"Mary Ellen","last":"Ellis"},"userLogin":"meellis","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"","label":""},"specialties":[],"bio":{},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["MS: Foods to Avoid"],"text":["Your diet is an important tool when it comes to living well with MS. Learn what not to eat."],"link":"/health/multiple-sclerosis/foods-to-avoid","imageAlt":"MS: Foods to Avoid","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/2020/09/woman_holding_pizza-732x549-thumbnail-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Grant Tinsley, Ph.D., CSCS,*D, CISSN","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/2022/01/Grant-Tinsley-500x500-Bio.png","width":200,"height":200,"altText":""},"specialties":[]},"isNutrition":false,"authors":[{"id":3726,"name":{"display":"Treacy Colbert","first":"treacy","last":"colbert"},"userLogin":"tcolbert","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"","label":""},"specialties":[],"bio":{},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["What Are the Symptoms of High Blood Pressure in Women?"],"text":["Learn about the symptoms of high blood pressure in women and what to do about it."],"link":"/health/high-blood-pressure-symptoms-women","imageAlt":"What Are the Symptoms of High Blood Pressure in Women?","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/2022/02/female-senior-dizzy-headache-732-549-feature-thumb-732x549.jpg","medicallyReviewedBy":{"reviewerName":"Meredith Goodwin, MD, FAAFP","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/2023/05/Meredith-Goodwin-Headshot-500x500-Bio.png","width":200,"height":200,"altText":""},"specialties":[]},"isNutrition":false,"authors":[{"id":94,"name":{"display":"Deborah Weatherspoon, Ph.D., MSN","first":"Deborah","last":"Weatherspoon, Ph.D., MSN"},"userLogin":"dweatherspoon56","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/pub/deborah-weatherspoon/a4/7a7/98b","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/deborah-weatherspoon-phd-msn","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"122517","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cem\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003eDr. Deborah Weatherspoon is a former university nursing educator and has authored multiple publications. She has also presented at national and international levels about medical and leadership issues.\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUniversity of Memphis, ADN\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMiddle Tennessee School of Anesthesia, Diploma Nurse Anesthesia\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eExcelsior College, BSN\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eMiddle Tennessee State University, MSN\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eUniversity of Tennessee, Knoxville, PhD\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003eHer Ph.D. research interest focused on educational technology and developing new pedagogy for experiential learning using electronic interactive simulations\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAffiliations\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003ca href=\"https://www.aana.com/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAmerican Association of Nurse Anesthesiology (AANA)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003ca href=\"https://www.nursingworld.org/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAmerican Nurses Association (ANA)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003ca href=\"http://www.nln.org/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNational League for Nursing (NLN)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2022/01/Deborah-Weatherspoon-500x500-Bio.png"}},{"id":1554,"name":{"display":"S. Srakocic","first":"S.","last":"Srakocic"},"userLogin":"sbehring","links":{"website":"http://www.srakocicwriting.com/","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/s-srakocic","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eS. Srakocic spent several years working in healthcare before making a major change and shifting to freelance writing. Focusing her writing career on healthcare and education allows her to translate her previous experience and create articles that are both accessible and informative. Her work has appeared in a growing list of publications of all sizes. You can find out more on her \u003ca class=\"PrimaryLink BaseLink\" href=\"http://www.srakocicwriting.com/\" target=\"_blank\" rel=\"noreferrer noopener\"\u003ewebsite\u003c/a\u003e.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.healthline.com/wp-content/uploads/2021/12/Stephanie-Behring-500x500-Bio.png"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["High Blood Pressure During Pregnancy"],"text":["High blood pressure is common during pregnancy, but can also be a serious concern to monitor. High blood pressure during pregnancy can occur due to…"],"link":"/health/high-blood-pressure-hypertension/during-pregnancy","imageAlt":"High Blood Pressure During Pregnancy","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/2019/10/doctor_and_pregnant_woman-732x549-thumbnail.jpg","medicallyReviewedBy":{"reviewerName":"Holly Ernst, PA-C","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/2018/10/holly-ernst.png","width":200,"height":200,"altText":""}},"isNutrition":false,"authors":[{"id":560,"name":{"display":"The Healthline Editorial Team","first":"The Healthline Editorial Team","last":""},"userLogin":"healthlineeditorialteam","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/the-healthline-editorial-team","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"The Healthline Editorial Team","bio":{"text":"\u003cp\u003eThe Healthline Editorial Team is a growing group of trained content professionals across the U.S., Iceland, and the U.K. who are passionate about health and wellness and are committed to creating quality content and experiences by upholding the highest journalistic standards and providing comprehensive, unbiased, honest, and timely guidance.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"}]},"isCorp":false,"isReference":false,"isPremiumVideo":false,"isStandaloneVideo":false,"isStandaloneRecipe":false,"schemaObj":{"@context":"https://schema.org","publisher":{"@type":"Organization","name":"Healthline Media","logo":{"@type":"ImageObject","url":"https://media.post.rvohealth.io/wp-content/uploads/2023/09/Healthline-Black-Logo.png"}},"@type":"MedicalWebPage","headline":"The 17 Best Foods for High Blood Pressure","description":"A healthy diet is essential for lowering and maintaining optimal blood pressure levels. 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