What is food for high blood pressure?

Many researchers have found that certain foods can lower high blood pressure. We look at some foods that may help and how to incorporate them into the diet.

In general, the United States Department of Agriculture (USDA) considers a serving to be:

For most ages, the USDA recommends consuming around 2 cups of fruit per day and 3 cups of vegetables per day, although this varies slightly according to age and sex.

Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.

In one older study, the researchers looked at data for over 34,000 people with hypertension over 14 years. Those with the highest intake of anthocyanins — mainly from blueberries and strawberries — had an 8% lower risk of high blood pressure than those with a low anthocyanin intake.

However, some experts say there is not enough evidence that blueberries reduce blood pressure.

To enjoy berries:

A serving of blueberries is around 1 cup of fresh or frozen blueberries or half a cup of dried blueberries. A serving of strawberries is around 7 strawberries.

Which other foods are rich in antioxidants?

Bananas contain potassium, which can help manage hypertension. One medium-sized banana contains around 422 milligrams (mg) of potassium.

According to the American Heart Association (AHA), potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.

The Office of Dietary Supplements advises that males aim to consume 3,400 mg of potassium daily and females — 2,600 mg.

Other potassium-rich foods include:

People with kidney disease should consult a doctor before increasing their intake of potassium, as too much can be harmful.

A serving would be 1 large banana, 1 cup of sliced banana, or two-thirds of a cup of mashed banana.

Drinking beet juice may reduce blood pressure in the short and long term, because it contains dietary nitrate.

A 2015 study found that people with hypertension who drank 250 milliliters (ml), or about 1 cup, of red beet juice every day for 4 weeks had lower blood pressure. The researchers recorded an average fall in blood pressure of 7.7/5.2 millimeters of mercury (mm Hg) over a 24-hour period.

Tips for use include:

A serving of beet is around 1 cup, which is around 2 small beets or 1 large one.

Cacao, an ingredient in dark chocolate, contains flavonoids, an antioxidant. Flavonoids may help reduce blood pressure, according to the AHA.

However, it notes that a person may not be able to consume enough flavonoids in dark chocolate for it to have significant benefits.

The AHA says that a small amount of chocolate from time to time can be part of a balanced diet. It advises, however, that people eat it because they enjoy it, not for health reasons.

A daily serving of kiwi can help manage mildly high blood pressure, a 2015 study suggests.

People who ate 3 kiwis per day for 8 weeks saw a more significant reduction in systolic and diastolic blood pressure than those who ate 1 apple per day for the same period. The study authors note that this may be due to the bioactive substances in kiwis.

Kiwis are also rich in vitamin C. In an older study, people who consumed around 500 mg of vitamin C per day for about 8 weeks saw significant improvements in their blood pressure readings.

Kiwis are easy to add to lunches or smoothies. One cup of kiwi, or 2–3 kiwifruits, makes up 1 serving.

Which other foods contain vitamin C?

Watermelon contains an amino acid called citrulline.

The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.

In one older study, adults with obesity and mild or prehypertension took watermelon extract containing 6 grams (g) of L-citrulline/L-arginine.

After 6 weeks, the participants saw a reduction in blood pressure in the ankles and brachial arteries. The brachial artery is the main artery in the upper arm.

In a small 2019 study, 27 people consumed either watermelon juice or another drink before exercise. The females who drank watermelon juice did not experience a rise in blood pressure after exercise, although the males did.

People can consume watermelon:

One serving of watermelon is 1 cup of chopped fruit or 1 slice of around 2 inches.

Oats contain a type of fiber called beta-glucan, which may have benefits for heart health, including blood pressure.

A 2020 rodent study found that beta-glucan and avenanthramide C, both present in oats, reduce levels of malondialdehyde, a marker of oxidative stress in hypertensive rats. These results suggest that ingredients present in oats can help prevent high blood pressure and protect heart health in other ways.

Ways of eating oats include:

Leafy green vegetables are rich in nitrates, which help manage blood pressure.

Some research suggests that eating at least 1 cup of green leafy vegetables per day can lower blood pressure and reduce the risk of cardiovascular disease.

Examples of leafy greens include:

To consume a daily dose of green vegetables, a person can:

A serving of spinach is 2 cups of fresh leaves. A serving of raw cabbage is 1 cup.

Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin.

A 2020 review concludes that garlic in general, and specifically Kyolic garlic, can reduce:

Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. It can also be an alternative to salt as a flavoring.

Fermented foods are rich in probiotics, which are beneficial bacteria that may help manage blood pressure.

In 2020, researchers analyzed data for 11,566 adults aged 50 years or older in Korea. The results suggest that women who had gone through menopause and ate fermented soy foods had a lower risk of hypertension. However, this did not appear to be true for men.

Sodium is a risk factor for high blood pressure, and experts advise people to limit their salt intake. However, a 2017 study did not find that eating salt-fermented vegetables increased the risk of high blood pressure, despite the high sodium content.

The effects of probiotics on blood pressure appeared more beneficial when the participants consumed:

Fermented foods to add to the diet include:

Probiotic supplements are another option.

Lentils provide protein and fiber, and experts say they can benefit the blood vessels of people with hypertension.

The authors of an older study analyzed the effects of a pulse-rich diet on rats. The rats consumed a diet that was 30% pulses, including beans, peas, lentils, and chickpeas. Consuming pulses appeared to decrease levels of blood pressure and cholesterol.

A 2014 review of human trials, with a total of 554 participants, found that consuming pulses may lower blood pressure in people with and without hypertension. However, the authors note that more studies are necessary.

People can use lentils in many ways, including:

Yogurt is fermented dairy food.

A 2021 study looked at data for people with and without high blood pressure to see whether there was a link between fermented dairy products and hypertension.

The participants with high blood pressure who consumed more yogurt had lower systolic blood pressure and lower arterial pressure than those who did not.

To enjoy unsweetened yogurt:

Pomegranates contain antioxidants and other ingredients that may help prevent high blood pressure and atherosclerosis.

An older study from 2012 provides evidence that drinking 1 cup of pomegranate juice daily for 28 days may lower high blood pressure in the short term.

A 2017 review of eight human trials found evidence that consuming pomegranate juice consistently lowered blood pressure.

People can consume pomegranates whole or as juice. When buying prepackaged pomegranate juice, check to ensure that there is no added sugar.

Cinnamon may help reduce blood pressure, according to a 2020 review. The authors found that consuming up to 2 g of cinnamon per day for 8 weeks or more reduced blood pressure in people with a body mass index of 30 or more.

To incorporate cinnamon into the diet, a person can:

Several studies have found that eating nuts of various types can help manage hypertension.

A 2016 review notes that walnuts, hazelnuts, and pistachios all appear to improve endothelial function, which can benefit blood pressure and heart health.

Opt for unsalted nuts and:

People should not consume nuts if they have a nut allergy.

Citrus fruits contain hesperidin, an antioxidant that may benefit heart health.

In a 2021 study, 159 people consumed 500 ml of orange juice, hesperidin-enriched orange juice, or a control drink per day for 12 weeks.

The results indicate that regularly consuming orange juice can help lower systolic blood pressure and that hesperidin contributes to this effect.

People can consume citrus fruits:

The AHA recommends consuming 2 servings of 3 ounces (oz) of oily fish per week, as it may lower the risk of cardiovascular disease.

Research also suggests that eating oily fish may help lower blood pressure. In 2016, people with high systolic blood pressure saw significant improvements in their readings after consuming 0.7 g per day of supplements of eicosapentaenoic acid and docosahexaenoic acid fish oil for 8 weeks.

Examples of oily fish are:

Some fish contain mercury, and people should check the latest Food and Drug Administration (FDA) guidelines. They can also visit this website to check which fish is currently sustainable.

We understand that managing any chronic health condition can seem overwhelming and high blood sure is no different. To help know what to avoid, here’s a list of 11 foods that can increase blood pressure

1. Table Salt

If you are trying to follow a low-sodium diet, this seems like an obvious one, but it needs to be said. A lot of people reach for the salt shaker by habit when preparing meals and snacks, but it should be very limited or avoided altogether when dealing with high blood pressure. Find new spices and herbs to use to flavor dishes.

2. Certain Condiments and Sauces

When replacing table salt, do not fall into the trap of substituting certain condiments instead. Things like ketchup, soy sauce, salad dressing, barbecue sauce, and steak sauce all have a lot of sodium in them. Other places salt can be hidden is in pasta sauce and gravy. Familiarize yourself with different herbs and spices to add flavor to foods instead.

3. Foods with Saturated and Trans Fat

There are healthy fats you can have in your diet even with high blood pressure, but saturated and trans fats are not among them. Things fried in a lot of oils or meats that have a lot of fat are bad for both blood pressure and cholesterol.

Reduce or eliminate red meat consumption. If you do eat red meat, make sure you read labels and choose the leanest cuts possible.

If you consume a lot of dairy, switch to low-fat versions. And be careful of cheeses with high salt content.

4. Fried Food

Fried foods contain a lot of saturated fat and salt, both of which you should avoid when you have high blood pressure. Grilling, baking, and sautéing are all good alternatives to frying. Air-fryers have become popular and are a good option as long as you pay attention to the salt content of what you’re cooking in the first place. Any kind of breading or seasoning mixes should be low sodium.

5. Fast Food

If you’re following any kind of nutritional guidelines, fast food is a bad idea all-around. A lot of the food served at fast-food restaurants is processed and frozen, then cooked by frying or cooking in high-fat oils. Additionally, they are often heavily salted. Because these are foods that increase blood pressure, they should be avoided.

6. Canned, Frozen, and Processed Foods

These foods can be convenient, however, many of them contain large amounts of added salt to preserve flavor through the canning, packaging, or freezing process.

Bottom line is, if food is processed in some way, it usually involves adding some form of salt, which is no good for blood pressure.

7. Deli Meats and Cured Meats

Another food full of sodium is deli meat. Lunch meats are often preserved, cured or seasoned with salt, making them high in sodium. Cured meats like bacon are off-limits too.

8. Salted Snacks

Many crackers, chips, and even sweets like cookies, are not good options. Other things to look out for include jerky and nuts. Those might seem like healthier snacks because they are sources of protein and healthy fats (in certain nuts), but for those with high blood pressure, they can be bad news. Look for varieties with no or very little salt added. Another good option if you are craving a crunchy snack, is popping your own plain popcorn and adding (salt-free) spices to it yourself.

You should also avoid pickled foods, which are often full of salt as a result of the pickling process. Most pickling processes use a lot of salt in the brine mixture to kill bacteria, and the sodium sticks around after the pickling is done.

9. Caffeine

Coffee, tea, energy drinks, and soda all contain caffeine, which is known to increase blood pressure. People with hypertension should limit their caffeine intake. If you are a coffee lover, try switching to half-caff coffee, or decaf if you can’t give it up completely. There are also caffeine-free teas available and certain varieties of tea have very low amounts of caffeine naturally.

10. Alcohol

Small amounts of alcohol have been found to lower blood pressure, but drinking too much can increase it. Having more than three drinks in a sitting can spike blood pressure and habitual drinking can cause lasting blood pressure issues. Alcohol also interacts badly with certain blood pressure medication.

11. Soda

Along with the caffeine mentioned above, sodas are full of processed sugar and empty calories. Drinks with high sugar content are linked to increased rates of obesity for people of all ages. And people who are overweight or obese are at greater risk of developing high blood pressure. Women should limit added sugar to 24 grams per day and men should only have 36 grams per day at most, as recommended by the American Heart Association.

Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat 5 portions of fruit and vegetables every day.

• Eating plenty of fruits, vegetables, and whole grains.
• Limiting sugar-sweetened beverages and desserts.
• Limiting foods high in saturated fat.
• Consuming fat-free or low-fat dairy products.
• Eating fish, poultry, beans, nuts, and vegetable oils.

Fiddling with diet to control cholesterol makes perfect sense. After all, some of the cholesterol that ends up in arteries starts out in food. Changing your diet to control blood pressure doesn't seem quite so straightforward. Yet food can have a direct and sometimes dramatic effect on blood pressure.

Salt certainly plays a role. But there is far more to a blood pressure–friendly diet than minimizing salt intake. Fruits, vegetables, low-fat dairy foods, beans, nuts, whole-grain carbohydrates, and unsaturated fats also have healthful effects on blood pressure.

There isn't a single "magic" food in this list. Instead, it's the foundation for an all-around healthful eating strategy that is good for blood pressure and so much more. Rigorous trials show that eating strategies such as the Dietary Approaches to Stop Hypertension (DASH) diet, DASH variants like the OmniHeart diet, and Mediterranean-type diets lower blood pressure in people with hypertension (high blood pressure) and those headed in that direction. They also help prevent some of the feared consequences of high blood pressure.

Hypertension is the ultimate stealth condition. You'd never know you have it without having your blood pressure measured — or until high blood pressure begins to damage vital organs.

Half of the 65 million American adults with high blood pressure don't have it under control. That's worrisome given the insidious consequences of high blood pressure. It is the leading cause of stroke in the United States. It contributes to thousands of heart attacks. It overworks heart muscle, leading to heart failure. It damages the kidneys, erodes sight, interferes with memory, puts a damper on sexual activity, and steals years of life.

Drugs that lower blood pressure tend to work well. But they don't necessarily attack the cause of the problem. And no matter how safe they are, all drugs can have some unwanted or unintended side effects.

A healthful diet is an effective first-line defense for preventing high blood pressure. It is an excellent initial treatment when blood pressure creeps into the unhealthy zone, and a perfect partner for medications. Unfortunately, translating the dietary strategies tested in clinical trials into diets for daily life hasn't been easy.

Here’s evidence-based advice about diet and blood pressure, complete with a weekly shopping list (see below):