Six Foods That Lower Blood Pressure


There are many ways to lower and control blood pressure, but adopting a healthy diet is the best and safest way to do it. Physicians prefer this method over medications, which can become ineffective over time and may not be safe over an extended period of use. Diets high in fruits and vegetables have been shown to significantly lower blood pressure levels to the point that the National Institute of Health (NIH) now recommends changing your diet as one of the primary ways to prevent and lower blood pressure and hypertension disorder.

A well-balanced diet is good for an individual’s overall health and their heart health, so it’s a win-win situation for anyone who adopts these eating habits. The NIH has an eating plan, called DASH, which stands for “Dietary Approaches To Stop Hypertension” that explains how to change a person’s diet. Dash consists of foods low in saturated fats, total fat and cholesterol with a heavy emphasis on fruits, vegetables and low fat dairy. The following foods are all DASH approved and in addition to helping lower an individual’s blood pressure they are also packed with vitamins and promote healthier living .

Six Foods That Lower Blood Pressure

1.Cold Water Fish:

Cold water fish, such as salmon, trout, halibut, tuna, mackerel, cod, herring, and sardines that are wild (not farmed) contain high amounts of omega-3 fats. Omega-3 fats are renowned for their heart healthy benefits, including lowering blood pressure, reducing the risk of a heart attack or stroke.

How Much To Add To A Diet: Omega-3’s are essential acids the body is incapable of producing so it must be incorporated into an individuals diet. The FDA and EPA recommend two 6-ounce servings per week in order to reap the health benefits without risk of being exposed to toxins that are sometimes present in fish.

2.Whole-grain Oats:

Oats contain fiber and magnesium, which studies show have a direct impact on blood pressure. they also impede the progression of atherosclerosis, which is a build-up of plaque in blood vessels.

How Much To Add To A Diet: At least 6 servings a week, which can be done once a day or several times over a few days. A serving of oats is 3/4 of a cup.

3.Black Beans:

Black Beans have a high fiber to protein ratio that isn’t found in other foods. This makes them ideal for regulating blood sugar and lowering blood cholesterol levels, which will lower overall blood pressure.

How Much To Add To A Diet: 400 micro grams is the recommended daily allowance (RDA), but to have a positive impact on blood pressure the goal should be 800 micro grams. That is an average of 3 to 4 cups a day.


Per calorie berries have the most nutrition when it comes to fiber and antioxidant properties. All berries will improve blood pressure but strawberries, blueberries and raspberries make the biggest impact due to high amounts of Vitamin C, potassium and fiber.

How Much To Add To A Diet: 1 serving per day of fresh or frozen berries. A serving is 1 cup.

5.Low-Fat Dairy:

The small amount of fat in low-fat dairy increases the bodies ability to absorb calcium and provides high amounts of magnesium and potassium, which help prevent and lower blood pressure.

How Much To Add To A Diet: 3 servings a day, which can be incorporated into each meal.


Broccoli is packed with fiber, calcium, magnesium, vitamin C and potassium, which all help lower blood pressure. Vitamin C in particular helps regulate and lower blood pressure levels

How Much To Add To A Diet: One serving a day will do the trick.

These six foods can have a positive impact on an individuals diet and will keep blood pressure levels low. Eating healthy helps to promote a healthier lifestyle, including exercise, which can also have a positive affect on blood pressure. Consult a physician before adopting any diet plan to make sure it is well-balanced and nutritionally sound.

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Sandeep Godiyal

Sandeep has written many health field articles for both Internet and print publication. His areas of expertise including traditional medicine, alternative and naturopathic and natural treatments, wellness, medical marijuana, diets and fitness.

  • Mara Allen

    Hibiscus tea lowers your blood pressure nearly as effectively as blood pressure medications do. So well, in fact, that if you drink too much of it, you'll feel the same side effects you feel with medication.

    Also, if you're going to drink milk, drink whole milk. Anything lower in fat has been pumped full of additives to make the milk "whiter" and those additives skyrocket your bad cholesterol. Whole milk may have more fat in it, but it's still far better for you than any other.

  • Hank Parker

    I've been diagnosed as being drug resistant hypertension. My bp ranged above 150 systolic/ 90+ diastolic often reading higher! I have been taking four medications daily, one of the four twice daily.
    I do not smoke, and I do drink wine, both red or white, in moderation.

    My diet consists of vegetables but, no fresh fish due to not being able to get salmon at an affordable price. Beef maybe once or twice a month, chicken several times a week.

    • yen

      Hank, if you can find bitter gourd (small ones are best) where you live, juice it daily and drink.. you'd notice the effect most likely on the very day you start. Carambola/Starfruit (the green, less ripe ones are more effective) will work too. Celery juice helps too, but far less effective than bitter gourd juice. Also regular consumption of tomato juice or seaweed/kelp helps some people. Hope this might be useful for you in reducing your bp naturally.

  • Molly Hassing

    I would hope the DASH eating plan stresses LOW sugars and starches. This is far more important than going low-fat.

  • victor

    I'm a 57 year old male with a bp reading for two weeks in a row of 116/76. I have a HIGH FAT diet and low refined carb diet. If you drink the low fat milk your not paying attention to what's happening in nutrition these days. We need fat and its probably the most important macronutrient. The excess carbs are causing the inflammation not fat. The best fats are saturated and monounsaturated. Polyunsaturated fats are too prevalent in the typical diet and are also associated with inflammation. More than anything do your own research and please don't rely on these kind of authors.

  • Yusuf y Ozegya

    Please I need help, I got panic since the day doctor told me that I have systematic hypertension . Am 31year old, they places me on drugs but my BP keep high day by day. Since then. That am too young to have this, is a sickness that can kill me at this age. And some times I find it difficult to sleep at night or whenever I woke up I find it difficult to go back to sleep. And I also stick to veggies but still hight 130 /110 some 140/100.