23 Foods That Help Lower Your Blood Pressure Naturally

High blood pressure, also called hypertension, happens when the force of the blood pushing against the arterial walls remains consistently high. Hypertension might increase your risk of developing stroke, kidney disease, heart-related issues, or other health conditions.

However, there are some foods that have antihypertensive properties and may potentially help lower blood pressure.

Consuming foods with a high potassium and magnesium content may help reduce blood pressure levels. These may include garlic, fermented foods, bananas, berries, oats, watermelon, etc. We have curated a list of some of the best foods that may help reduce elevated blood pressure levels.

23 Foods That Help Lower Blood Pressure

1. Kiwis

   Kiwis are a nutrient-rich fruit, particularly high in vitamin C, fiber, potassium, and magnesium. These nutrients play a vital part in maintaining stable blood pressure levels.

   According to a 2022 research study, people who eat 2 kiwis daily before breakfast for 7 weeks noted a reduction of 2.7 (mmHg) in systolic blood pressure. It highlights the potential of kiwis in lowering blood pressure levels.

   Kiwis contain plant-based polyphenols and antioxidant compounds. These compounds might help decrease the risk factors of heart disease, including blood pressure.

   Adding kiwis to your diet is simple and convenient. You may eat kiwis as they are, blend them into smoothies, or add kiwi to salads. Including just 1 cup of kiwi (equivalent to 2-3 fruits) in your daily meals may help support healthy blood pressure levels.

2. Pumpkin Seeds

   Pumpkin seeds contain magnesium and potassium, essential minerals that might help lower blood pressure levels and support overall cardiovascular health.

   They also contain arginine (an amino acid) that helps produce nitric oxide in the body. Increased nitric oxide production could help relax blood vessels and improve blood circulation, thereby supporting healthy blood pressure levels.

   Pumpkin seed’s high magnesium content may help stabilize blood pressure by dilating the blood vessels. Maintaining healthy magnesium levels might help decrease the likelihood of developing cardiovascular diseases.

3. Fermented Foods

   Fermented foods like kimchi and tempeh are rich sources of probiotics, which could help stabilize blood pressure. Probiotics are beneficial gut bacteria that optimize gut health and may positively impact blood pressure levels.

   High sodium levels may be associated with high blood pressure. However, research suggests that consuming salt-fermented vegetables may not necessarily increase the risk of hypertension despite their high sodium content.

   The findings indicate that the probiotics and other beneficial compounds in fermented foods may balance out the potential negative effects of sodium on blood pressure.

   Besides kimchi and tempeh, you may add other fermented options to your diet, such as kombucha, apple cider vinegar, and miso. These fermented foods may provide various probiotics and help keep blood pressure within a healthy range.

4. Carrots

   Carrots contain antioxidants like beta-carotene, which could reduce inflammation and oxidative stress in the body. These properties might help lower elevated blood pressure and support heart health.

   Potassium is essential for sustaining healthy blood pressure levels, and one medium-sized (61g) carrot contains 195 mg of potassium. Adequate potassium intake is linked to reduced blood pressure and decreased risk of cardiovascular diseases.

   Fiber plays a vital role in supporting heart health and regulating blood pressure. Carrots have dietary fiber, which may improve digestion and support overall cardiovascular well-being.

   Adding carrots to your meals might help you feel full without consuming excess calories, which could benefit blood pressure control.

5. Watermelon

   Watermelon is a refreshing fruit with a high water content. It contains the citrulline amino acid, which helps support cardiovascular health by controlling blood circulation.

   Citrulline gets converted to arginine in the body and helps produce nitric oxide, a molecule that relaxes blood vessels and promotes flexibility. These effects may improve blood circulation, helping lower high blood pressure.

   Watermelon is a rich source of vitamins C, A, and B6, as well as lycopene and potassium, which are beneficial for heart health. Potassium helps stabilize blood pressure by negating the effects of sodium and dilating the walls of blood vessels. You could enjoy watermelon on its own, add it to salads, or blend it into refreshing smoothies.

6. Tomatoes

   Tomatoes contain essential nutrients like lycopene and potassium. Lycopene is a potent antioxidant that could help mitigate hypertension and lower the risk of cardiovascular diseases.

   A 2021 research study suggests that consuming tomatoes might significantly reduce systolic blood pressure in people. However, other forms of tomatoes may or may not produce such effects.

   You could easily include tomatoes in various dishes, from salads to sauces. However, you should choose fresh tomatoes or minimally processed tomato products to ensure that you benefit from their full spectrum of nutrients.

7. Bananas

   Bananas are a major source of potassium, with one medium banana containing around 422 mg of potassium. Potassium might reduce the adverse effects of sodium on blood pressure and minimize tension in the walls of the blood vessels, thereby stabilizing blood pressure.

   According to research studies, adults should aim to consume 2,600-3,400 mg of potassium daily to support their health. Bananas could help boost your potassium levels. You can slice them over cereal or yogurt, blend them into smoothies, or can also use them in baking.

8. Garlic

   According to a 2020 review, garlic (particularly Kyolic garlic) could help reduce stiffness in the arteries, blood pressure, and cholesterol levels. These virtues might help optimize cardiovascular function and support healthy heart function.

   It contains the allicin compound with potent antioxidants and anti-inflammatory properties. Allicin helps reduce inflammation in blood vessels and protects them from oxidative damage. Such a mechanism could help maintain healthy blood pressure levels.

   Garlic may serve as a flavorful alternative to salt, helping reduce overall sodium intake. Using garlic in cooking may enhance the taste of various dishes like stir-fries, soups, and omelets.

9. Cinnamon

   Cinnamon could provide a modest reduction in blood pressure levels. Consuming about 2 g of cinnamon per day for eight weeks or more may decrease blood pressure in those with a BMI of 30 or more.

   Consider the following table for ways to include cinnamon in your diet:

   Ways to Include Cinnamon	Description	Benefits
   Add to Oatmeal	Substitute for sugar	Adds flavor without added sugars
   Sprinkle on Fruit	Enhances taste	Provides antioxidants and flavor
   Mix in Smoothies	Blends well with other ingredients	Adds a hint of spice

10. Beets

    Beets contain antioxidants like betalains, which may protect blood vessels from damage and support heart health. It also has anti-inflammatory effects that might reduce vascular inflammation, improving blood flow and lowering blood pressure.

    The nitrate content of beets helps dilate (widen) blood vessels and increase blood flow within the body. Such effects may help stabilize and restore healthy blood pressure levels.

    Here are some tips for adding beets to your diet:

    • Beet Juice: Start your day with a refreshing glass of beet juice to kickstart your morning with a healthy dose of dietary nitrate.
    • Salad Addition: Enhance the flavor of your salads by adding sliced or grated beets for a colorful and nutritious boost.
    • Side Dish: Roast or boil beets as a delicious side dish to accompany your main meals.

11. Pulses

    Researchers have associated higher legume consumption, ranging from 55 to 70 grams daily, with a reduced risk of hypertension (high blood pressure). These legumes may include lentils, peas, beans, and more, all of which could help support heart health.

    Include pulses like lentils in your meals to obtain essential nutrients like protein, fiber, magnesium, and potassium. As part of a balanced diet, lentils and other pulses may contribute to better blood vessel function and help manage hypertension.

    Lentils are versatile and can be easily added to various dishes. They could serve as a healthy alternative to minced beef, add bulk to salads, or act as a hearty base for stews and soups.

12. Swiss Chard

    A single cup (175 grams) of cooked Swiss chard provides 961 mg of potassium and 150 mg of magnesium. Swiss chard’s high potassium content could make it a nutrient-dense option for lowering blood pressure and supporting heart health.

    Swiss chard contains natural nitrates, which the body converts into nitric oxide. Nitric oxide helps dilate blood vessels, potentially reducing blood pressure. It contains antioxidants like polyphenols and flavonoids, which may protect blood vessels from damage and improve their function.

    You could add Swiss chard to your diet and consume it steamed or sauté Swiss chard with garlic as a side dish to reap its benefits.

13. Natural Yogurt

    Research shows that people with high blood pressure who ate more yogurt had lower systolic blood pressure numbers and less arterial pressure than those who did not. It suggests that adding natural yogurt to your diet might help manage hypertension.

    You may add a spoonful of unsweetened yogurt to a plate of stew or curry. You may also mix yogurt with chopped cucumber, mint, and garlic as a side dish.

14. Pomegranates

    Pomegranates are rich in antioxidants, like punicalagins. These compounds could reduce oxidative stress and inflammation, potential factors that may contribute to high blood pressure.

    The antioxidants in pomegranates might help lower the risk of atherosclerosis, a condition marked by arterial plaque accumulation. Such effects could help decrease high blood pressure and other cardiovascular problems.

    Studies suggest that regularly drinking pomegranate juice may help lower diastolic and systolic blood pressure. The effect is particularly prevalent in people with health conditions like diabetes.

    You may enjoy pomegranate in various forms, either by eating the seeds directly or consuming the juice. Opting for pure pomegranate juice without added sugars may ensure maximum benefits for blood pressure management.

15. Berries

    Berries like strawberries and blueberries contain anthocyanins, pigments responsible for their vibrant colors. These anthocyanins may raise nitric oxide levels and decrease the production of molecules that disrupt blood flow, helping control blood pressure.

    You could consume berries like raspberries, chokeberries, strawberries, grapes, and cranberries to improve blood pressure control. Include these berries by adding them to your morning oatmeal, yogurt, or smoothies.

    Snacking on fresh berries or adding them to salads may also be a refreshing way to enjoy their benefits. These berries may help promote cardiovascular function and manage blood pressure levels.

16. Dark Chocolate

    Dark chocolate contains cacao and flavonoids, compounds that may help lower blood pressure levels. However, not all dark chocolates will contain enough flavonoids to provide such effects.

    Therefore, you should choose dark chocolate with higher cacao content (70% or more) to ensure a higher concentration of flavonoids. Consume dark chocolate in moderation to avoid excess sugar and calorie intake, which may negatively impact blood pressure.

    You may combine dark chocolate with heart-healthy foods like fruits or nuts to improve its nutritional value and create a balanced snack.

17. Oats

    Oats have a high beta-glucan fiber content, which may positively impact heart health. Beta-glucans and avenanthramide C in oats might decrease oxidative stress, helping improve blood circulation and lowering high blood pressure.

    Studies suggest that regularly consuming oats may help reduce the risk of high blood pressure and support cardiovascular health. It might also support a healthy cholesterol profile, potentially improving heart function.

    You may consume oatmeal for breakfast, sprinkle it on yogurt desserts, or use rolled oats to give texture to burger patties.

    Benefits of Oats for Blood Pressure Regulation
    High beta-glucan fiber content
    Supports heart health and blood pressure regulation
    May help reduce cholesterol levels
    Versatile ingredient for various dishes
    Potential to improve overall cardiovascular health

18. Citrus Fruits

    Citrus fruits are rich in hesperidin, an antioxidant with potential heart health benefits. Regularly drinking 500 ml of orange juice daily for 12 weeks may help reduce systolic blood pressure, and hesperidin might contribute to such effects.

    Oranges and grapefruits are loaded with essential minerals, vitamins, and plant compounds that improve blood pressure control and support overall health.

    You could include citrus fruits into your daily routine, whether as a juice, whole fruit, or salad topping. It provides a refreshing approach to help maintain healthy blood pressure.

19. Oily Fish

    Research suggests that consuming 2 servings of 3 ounces of fatty fish per week may help lower the risk of cardiovascular disease. Fatty fish have a high omega-3 fatty acid content that might help reduce blood pressure.

    Fatty fish like salmon, tuna, anchovies, sardines, mackerel, and albacore tuna have a high content of omega-3 fatty acids. Including these oily fish in your diet provides essential nutrients that could support heart health.

    Omega-3 fats could help reduce inflammation, improve blood vessel function, and lower blood pressure. These effects might help decrease the risk of cardiovascular events like strokes and heart attacks.

    Grilled salmon, sardine salads, or tuna sandwiches are some delicious ways to enjoy these heart-healthy foods.

20. Spinach

    Spinach is a leafy green veggie high in nitrates, a plant-based compound that helps reduce blood pressure. It also contains antioxidants, calcium, potassium, and magnesium, all of which support heart health. One cup (30 g) of spinach contains 167 mg of potassium, which helps counterbalance the effects of sodium in the body. It could reduce blood pressure by helping the body eliminate excess sodium through urine. Magnesium in spinach helps relax blood vessels, which improves blood circulation and lowers blood pressure.

21. Kale

    Kale contains peptides, small proteins with antihypertensive effects that help lower blood pressure. The nitrates in kale may raise nitric oxide levels, which help improve blood circulation and decrease blood pressure.

    It contains antioxidants, including vitamin C, beta-carotene, and flavonoids. These antioxidants may help protect blood vessels from damage and inflammation, supporting healthy blood pressure levels.

    You could add a handful of kale leaves to your smoothie, salads, soups and stews, pasta dishes, or stir-fries. They may be a nutritious addition to a heart-healthy diet.

22. Walnuts

    Walnuts contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s may help lower blood pressure by reducing inflammation and improving blood vessel function.

    They are a good source of arginine, an amino acid that supports the body’s synthesis of nitric oxide. Nitric oxide helps dilate blood vessels, possibly improving blood circulation and lowering blood pressure.

    Walnuts have a moderate fiber content, which might lower blood pressure by improving cholesterol levels and heart health. You may eat a small handful of walnuts as a snack or add them to salads, oatmeal, or yogurt.

23. Quinoa

    Quinoa has a high protein, containing all essential amino acids. Protein helps retain muscle mass and supports healthy cardiovascular function, which may help lower blood pressure.

    It is a good source of magnesium, a mineral that helps stabilize blood pressure by relaxing blood vessels and improving blood circulation. Quinoa contains antioxidants like flavonoids, which might support healthy blood pressure levels.

    You could consume quinoa for breakfast, add it to soups or stews, make quinoa burgers, or use them in salads.

Frequently Asked Questions

1. Can Certain Herbs and Spices Help Lower Blood Pressure?
   Spices and herbs like garlic, cinnamon, and ginger have shown potential in reducing blood pressure. These natural spices and herbs may offer antihypertensive benefits when included in a balanced diet.
2. Are There Specific Beverages That May Help Reduce Blood Pressure?
   Beet juice, kiwi juice, and pomegranate juice are some beverages that might help lower blood pressure. Research suggests consuming these beverages may offer benefits for managing hypertension.
3. How Does Stress Levels Impact Blood Pressure?
   Chronic stress may increase blood pressure, elevating heart disease risk. Practices like mindfulness, exercise, and relaxation techniques may help lower stress, positively affecting blood pressure control and cardiovascular health.
4. Can Including Probiotics Into the Diet Help With Hypertension?
   Probiotics are fermented foods that positively impact gut health, potentially stabilizing blood pressure levels. Adding probiotics to your diet may help manage hypertension. However, consult a dietitian for personalized advice.
5. Are There Any Potential Interactions Between Blood Pressure Medications and Certain Foods?
   Foods high in potassium, such as bananas and leafy greens, may affect the efficacy of blood pressure-lowering drugs. Consult a doctor for appropriate guidance on managing hypertension.

Conclusion

Unchecked or consistently high blood pressure levels may increase the risk of various health complications. Some common risks may include stroke, kidney damage, aneurysm, heart disease, or even vision loss.

Adding foods like fatty fish, citrus fruits, leafy greens, berries, pomegranates, and oats to your diet may help lower blood pressure and reduce the above risks. Avoiding high-sodium foods, caffeine, and processed foods will also help prevent your blood pressure from escalating.

Increasing exercise frequency, limiting alcohol consumption, maintaining a healthy weight, and getting enough sleep could also help support healthy blood pressure levels.

Dimitar Marinov [MD, PhD]

Dr. Dimitar Marinov is a medical doctor specializing in Nutrition and Dietetics and holds a Ph.D. in Preventative Medicine and Nutrition. As an Assistant Professor, he is committed to advancing public health by translating evidence-based research into clearly understandable information. Dr. Marinov’s expertise lies in distilling complex medical and scientific knowledge into accessible, concise content.