💓 What Foods Lower Blood Pressure?

Foods that lower blood pressure include leafy greens (spinach, kale), berries, bananas, beets, fatty fish (salmon, mackerel), oats, nuts, garlic, and dark chocolate. These foods are rich in potassium, magnesium, nitrates, and omega-3s that help relax blood vessels and reduce hypertension.

⚡ Quick action: Adding just 2-3 of these foods to your daily diet can start lowering blood pressure within weeks. The most effective? Beets, leafy greens, and berries show results fastest.

• ✅ Normal: Less than 120/80 mmHg
• ⚠️ Elevated: 120-129 systolic and less than 80 diastolic
• 🟡 Stage 1 Hypertension: 130-139 systolic or 80-89 diastolic
• 🔴 Stage 2 Hypertension: 140/90 mmHg or higher

1

🥬 Spinach

Spinach contains high amounts of potassium, magnesium, and folate. Potassium helps your body balance sodium levels, which directly lowers blood pressure. Magnesium relaxes blood vessel walls, improving circulation. Folate lowers homocysteine, an amino acid linked to damaged blood vessels and higher blood pressure.

💪 Power stat: One cup of cooked spinach delivers 839 mg of potassium.
🍽️ Try this: Add to morning smoothies, sauté as a side dish, or use as the base for salads.

2

🥬 Kale

Kale provides the same benefits as spinach plus nitrates, which your body converts into nitric oxide. Nitric oxide is a molecule that widens and relaxes blood vessels, lowering blood pressure and improving blood flow throughout your body.

💡 Pro tip: Massaging raw kale with a bit of olive oil breaks down the tough fibers and makes it easier to digest.
🍽️ Try this: Use in salads, make baked kale chips, or blend into smoothies.

3

🫐 Beets

Beets are one of the most researched vegetables for blood pressure. The American Heart Association notes that beets are high in nitrates, and studies show drinking beet juice can lower blood pressure within hours. Beets also contain betalains, pigments with anti-inflammatory and antioxidant properties that protect blood vessels from oxidative stress.

⚡ Fast action: Beet juice can lower blood pressure in just 2-3 hours.
🍽️ Try this: Roast them, add raw to salads, or drink beetroot juice with no added sugar.

For more on beets and their health benefits, see our full guide to the benefits of beets.

4

🥕 Carrots

Carrots are rich in beta-carotene, which your body converts to vitamin A. Vitamin A plays a role in regulating blood pressure by influencing hormone production that affects blood vessels. Carrots also contain potassium, which balances sodium and lowers blood pressure.

💡 Pro tip: Carrot juice is surprisingly sweet and mixes well with apple or ginger.
🍽️ Try this: Eat raw as a snack, roasted as a side dish, or juiced.

5

🍠 Sweet Potatoes

Sweet potatoes are high in potassium, magnesium, and fiber. They also have a low glycemic index, meaning they do not spike blood sugar levels. High blood sugar damages blood vessels and raises blood pressure over time, so stable blood sugar helps protect cardiovascular health.

💪 Added bonus: Low glycemic index helps keep blood sugar stable.
🍽️ Try this: Bake whole, roast in cubes, or mash as a substitute for regular potatoes.

6

🫐 Berries

Blueberries, strawberries, raspberries, and blackberries are packed with anthocyanins, antioxidant pigments that give berries their color. Research has linked anthocyanins to reduced blood pressure in people with hypertension by preventing oxidative stress and inflammation in blood vessels. Berries also contain polyphenols, compounds that improve the function of the endothelium (the inner lining of blood vessels).

🎯 Why they work: Anthocyanins prevent oxidative stress and improve blood vessel function.
🍽️ Try this: Add to oatmeal, yogurt, smoothies, or eat plain as a snack.

7

🍌 Bananas

Bananas are one of the best fruit sources of potassium. One medium banana contains about 420 mg of potassium, which helps your body excrete excess sodium and relax blood vessel walls. Bananas also contain resistant starch, a type of fiber that improves insulin sensitivity and reduces inflammation by feeding beneficial gut bacteria.

💪 Power stat: 420 mg potassium per medium banana.
🍽️ Try this: Eat plain, add to smoothies, or slice over oatmeal or whole grain toast.

8

🍉 Watermelon

Watermelon is mostly water, which helps you stay hydrated and reduces blood volume. It also contains citrulline, an amino acid that increases nitric oxide production and relaxes blood vessels. Watermelon contains lycopene, a pigment with antioxidant and anti-inflammatory properties that protects blood vessels from damage.

💡 Pro tip: Watermelon juice is naturally sweet and super refreshing.
🍽️ Try this: Eat fresh in cubes, blend into smoothies, or juice it.

9

🍊 Oranges

Oranges are high in vitamin C, a powerful antioxidant that protects blood vessels from oxidative stress and inflammation. Vitamin C also helps your body produce collagen, a protein that strengthens blood vessels and prevents them from becoming stiff. Oranges contain hesperidin, a flavonoid that improves endothelial function and relaxes blood vessels.

💪 Power stat: 70 mg vitamin C per medium orange.
🍽️ Try this: Eat whole oranges rather than juice to get the fiber.

10

🥝 Kiwi

Kiwi is high in vitamin C and also contains lutein, a pigment with antioxidant and anti-inflammatory properties. Kiwi also contains actinidin, an enzyme that may help lower blood pressure by breaking down proteins involved in blood clotting and vessel constriction. One study found that eating two kiwis daily helped lower blood pressure.

⚡ Research finding: Two kiwis daily showed blood pressure reductions in clinical trials.
🍽️ Try this: Eat whole, add to fruit salad, or blend into smoothies.

11

🌾 Oats

Oats are high in beta-glucan, a type of soluble fiber that lowers blood pressure by reducing cholesterol absorption in the intestines. Oats also contain avenanthramides, antioxidants that prevent oxidative stress and inflammation in blood vessels.

🎯 Why they work: Beta-glucan lowers cholesterol and protects blood vessels.
🍽️ Try this: Plain oatmeal with berries and nuts. Avoid flavored instant oats with added sugar and salt.

12

🌾 Quinoa

Quinoa is high in protein, fiber, and minerals. It also contains saponins, compounds that bind to cholesterol and bile acids, preventing their reabsorption. Saponins also stimulate nitric oxide production, which relaxes blood vessels and lowers blood pressure.

💡 Pro tip: Rinse quinoa before cooking to remove any bitter coating.
🍽️ Try this: Use as a base for grain bowls, add to salads, or serve as a side dish.

13

🍚 Brown Rice

Brown rice keeps its bran and germ intact, making it more nutritious and fiber-rich than white rice. It also contains gamma-oryzanol, a compound that inhibits angiotensin-converting enzyme (ACE). ACE converts angiotensin I to angiotensin II, a hormone that constricts blood vessels and raises blood pressure.

🎯 Why it works: Gamma-oryzanol blocks the enzyme that raises blood pressure.
🍽️ Try this: Substitute brown rice for white rice in any recipe.

14

🌾 Whole Wheat

Whole wheat contains all three parts of the grain, making it more nutritious than refined wheat. It provides fiber, vitamins, and minerals, and also contains lignans, plant compounds that help regulate hormones and improve endothelial function.

💡 Pro tip: Check labels to make sure whole wheat is the first ingredient.
🍽️ Try this: Choose 100% whole wheat bread, pasta, and flour.

15

🥜 Almonds

Almonds are high in monounsaturated fats, which lower LDL (bad) cholesterol levels. High LDL cholesterol clogs arteries and raises blood pressure. Almonds also contain magnesium, which relaxes blood vessels, and arginine, an amino acid that increases nitric oxide production.

💪 Serving size: A small handful (about 1 ounce) of unsalted almonds.
🍽️ Try this: Eat as a snack, or add to salads and oatmeal.

16

🌰 Walnuts

Walnuts are high in omega-3 fatty acids, which reduce triglyceride levels (fats that increase blood thickness and pressure). Omega-3s also improve endothelial function and reduce inflammation in blood vessels. Walnuts contain melatonin, a hormone that helps regulate circadian rhythm and hormone production, both of which affect blood pressure.

💪 Serving size: About 1 ounce (7 whole walnuts).
🍽️ Try this: Add to salads, oatmeal, or yogurt.

17

🌻 Flaxseeds

Flaxseeds are high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that provides the same benefits as the omega-3s in walnuts. Flaxseeds also contain lignans, which help regulate hormones and improve endothelial function, and soluble fiber, which lowers cholesterol.

💡 Pro tip: Grind flaxseeds before eating to improve absorption.
🍽️ Try this: Add ground flaxseeds to smoothies, oatmeal, or yogurt.

18

🌾 Chia Seeds

Chia seeds are high in ALA, fiber, and minerals. They also form a gel when mixed with water, which slows digestion and absorption of carbohydrates and fats. This helps stabilize blood sugar and prevent blood pressure spikes.

💡 Pro tip: Make chia pudding by soaking them overnight in milk.
🍽️ Try this: Add to smoothies, yogurt, or oatmeal.

19

🐟 Salmon

Salmon is high in omega-3 fatty acids, which reduce triglycerides, improve endothelial function, and reduce inflammation. Salmon also contains astaxanthin, a pigment with antioxidant and anti-inflammatory properties that protects blood vessels from oxidative stress.

💡 Pro tip: Choose wild-caught salmon when possible.
🍽️ Try this: Bake, grill, or pan-sear with minimal seasoning.

20

🐟 Mackerel

Mackerel is high in omega-3s and also contains coenzyme Q10 (CoQ10), a compound involved in cellular energy production. CoQ10 improves mitochondrial function, which affects blood pressure by influencing nitric oxide and reactive oxygen species production.

💡 Pro tip: Look for low-sodium varieties if buying smoked or canned.
🍽️ Try this: Often sold smoked or canned for convenience.

21

🐟 Sardines

Sardines are high in omega-3s and also contain calcium, which regulates muscle and blood vessel contraction and relaxation. Calcium also modulates the renin-angiotensin system, which controls blood pressure.

💪 Added bonus: High in calcium for bone health too.
🍽️ Try this: Eat on whole grain crackers or add to salads.

22

🐟 Trout

Trout is high in omega-3s and also contains selenium, a mineral that protects blood vessels from oxidative stress and inflammation. Selenium enhances glutathione production, an antioxidant that neutralizes harmful reactive oxygen species.

🎯 Why it works: Selenium is a powerful antioxidant protector.
🍽️ Try this: Bake or grill with lemon and herbs for a simple, flavorful meal.

23

🥣 Low-Fat Yogurt

Low-fat yogurt is made by fermenting milk with live bacteria. It provides calcium and potassium, which help regulate blood vessel function. Yogurt also contains probiotics, beneficial bacteria that improve gut health. A healthy gut microbiome produces short-chain fatty acids that help regulate blood pressure by modulating the immune system and nervous system.

💡 Pro tip: Choose plain, unsweetened yogurt and add fresh fruit for flavor.
🍽️ Try this: Top with berries and nuts for breakfast or a snack.

24

🥛 Skim Milk

Skim milk provides calcium and potassium without the saturated fat found in whole milk. It also contains peptides, protein fragments that inhibit ACE activity, which helps lower blood pressure by preventing blood vessel constriction.

🎯 Why it works: Peptides block the enzyme that constricts blood vessels.
🍽️ Try this: Use in smoothies, oatmeal, or coffee.

25

🌱 Plant-Based Milk Alternatives

Plant-based milks like soy, almond, and oat milk provide similar benefits to dairy milk, plus additional benefits depending on the source. Soy milk contains isoflavones, plant compounds that help regulate hormones and improve endothelial function. Almond milk contains monounsaturated fats, which lower LDL cholesterol. Oat milk contains beta-glucan, which lowers cholesterol.

💡 Pro tip: Choose unsweetened varieties to avoid added sugar.
🍽️ Try this: Use in place of dairy milk in any recipe.

26

🧄 Garlic and Onions

Garlic and onions belong to the allium family and are widely used as flavorings in cooking. They contain allicin, a compound formed when garlic and onions are chopped, crushed, or chewed. Allicin inhibits ACE activity, which prevents blood vessel constriction and lowers blood pressure. Allicin also stimulates nitric oxide production, which relaxes blood vessels. They also contain quercetin, a flavonoid that improves endothelial function and reduces inflammation in blood vessels.

💡 Pro tip: Raw garlic provides maximum allicin, but roasting makes it sweet and mild.
🍽️ Try this: Add fresh to soups, stir-fries, roasted vegetables, and sauces.

27

🍫 Dark Chocolate

Dark chocolate is made from cocoa beans, sugar, and cocoa butter. It contains flavanols, antioxidants that improve endothelial function and stimulate nitric oxide production, which relaxes blood vessels and lowers blood pressure. Dark chocolate also contains magnesium, which relaxes muscles and blood vessels, and theobromine, a compound that acts as a mild diuretic and vasodilator, reducing blood volume and relaxing blood vessels.

🎯 Sweet spot: Choose dark chocolate with at least 70% cocoa content.
🍽️ Try this: A small square (about 1 ounce) daily is enough to see benefits.

K

🫘 Kidney Beans

Kidney beans are high in protein, fiber, and minerals. They also contain anthocyanins, the same antioxidants found in berries, which reduce blood pressure by preventing oxidative stress and inflammation in blood vessels.

💡 Pro tip: Rinse canned beans to remove excess sodium.
🍽️ Try this: Add to soups, chilis, and salads.

L

🫘 Lentils

Lentils are high in protein, fiber, and minerals. They also contain polyphenols, compounds that improve endothelial function and reduce inflammation.

⚡ Fast fact: Lentils cook faster than most beans.
🍽️ Try this: Add to soups, curries, and grain bowls.

C

🫘 Chickpeas

Chickpeas are high in protein, fiber, and minerals. They also contain resistant starch, which improves insulin sensitivity and reduces inflammation by feeding beneficial gut bacteria.

💡 Pro tip: Roasted chickpeas make a crunchy, satisfying snack.
🍽️ Try this: Roast for snacks, add to salads, or blend into hummus.

• Processed meats (hot dogs, sausage, deli meat, bacon)
• Canned soups and vegetables (unless labeled low-sodium)
• Salty snacks (chips, pretzels, salted nuts, microwave popcorn)
• Fast food and restaurant meals
• Frozen dinners and pizza
• Condiments (soy sauce, ketchup, salad dressing, pickles)
• Boxed meal mixes (rice, pasta, potatoes)

🚫 Foods High in Saturated Fat:

• Fatty cuts of red meat (ribeye, lamb chops, pork ribs)
• Full-fat dairy products (whole milk, butter, cream, regular cheese)
• Fried foods
• Baked goods made with butter or shortening

🚫 Added Sugars:

• Sugar-sweetened beverages (soda, sweet tea, energy drinks, flavored coffee drinks)
• Candy and desserts
• Sweetened cereals and granola bars

Clinical trials show that following the DASH diet can lower systolic blood pressure by 1 to 13 mmHg and diastolic pressure by 1 to 10 mmHg. When combined with sodium reduction to 1,500 mg daily, the effects are even greater.

🎯 The DASH framework:

• 🥗 Vegetables: 4-5 servings daily
• 🍓 Fruits: 4-5 servings daily
• 🌾 Whole grains: 6-8 servings daily
• 🥛 Low-fat or fat-free dairy: 2-3 servings daily
• 🐟 Lean protein (fish, poultry, beans): 6 or fewer servings daily
• 🥜 Nuts, seeds, and legumes: 4-5 servings per week
• 🫒 Healthy fats and oils: 2-3 servings daily
• 🍬 Sweets and added sugars: 5 or fewer servings per week

What food lowers blood pressure quickly?

Beets and beet juice have the fastest documented effect on blood pressure. Studies show that drinking beet juice can lower systolic blood pressure by 4 to 10 mmHg within 2 to 3 hours. The effect comes from nitrates, which your body converts to nitric oxide that relaxes blood vessels.

Other foods with relatively fast effects include leafy greens, berries, and dark chocolate. However, sustainable blood pressure reduction requires consistent dietary changes over weeks and months, not single foods eaten once.

How long does it take for food to lower blood pressure?

Most people see measurable blood pressure reductions within 2 to 4 weeks of consistently following a blood pressure-lowering diet like DASH. Some foods like beets work within hours, but lasting change requires sustained effort.

In clinical trials, participants following the DASH diet for just two weeks saw average reductions of 6 mmHg systolic and 3 mmHg diastolic. After 8 weeks, reductions were even greater.

Can you lower blood pressure in 3 days with food?

It is unlikely. While some foods like beets can lower blood pressure temporarily within hours, sustained reduction takes longer. Three days of healthy eating will not reverse months or years of dietary patterns that contributed to high blood pressure.

Focus on long-term changes rather than short-term fixes. Consistency matters more than speed.

Do eggs lower blood pressure?

Eggs do not directly lower blood pressure, but they do not raise it either when consumed in moderation. Eggs are a good source of protein and contain nutrients like potassium and vitamin D that support cardiovascular health.

The key is how you prepare them. Scrambled eggs with vegetables cooked in olive oil fit into a blood pressure-friendly diet. Eggs fried in butter and served with bacon do not.

For more on eggs and daily health, see our guide to what happens when you eat eggs every day.

What should I not eat with high blood pressure?

Avoid or limit high-sodium foods (processed meats, canned soups, salty snacks, fast food), foods high in saturated fat (fatty meats, full-fat dairy, fried foods), and added sugars (soda, candy, sweetened baked goods).

These foods raise blood pressure by increasing sodium intake, damaging blood vessels, and promoting weight gain.

Is coffee bad for high blood pressure?

Coffee can temporarily raise blood pressure by 5 to 10 mmHg in people who do not regularly consume caffeine. However, regular coffee drinkers develop tolerance, and the effect diminishes.

Research shows that moderate coffee consumption (3 to 4 cups daily) is not associated with long-term increases in blood pressure or higher risk of hypertension in most people. If you are sensitive to caffeine or have uncontrolled high blood pressure, talk to your healthcare provider about limiting intake.

For more on coffee and health, see our guide to how coffee can boost your longevity.

Can I take supplements instead of eating these foods?

Whole foods are more effective than supplements for lowering blood pressure. Foods contain fiber, antioxidants, vitamins, and minerals that work together in ways that isolated supplements cannot replicate.

That said, some people benefit from targeted supplementation under medical supervision. Magnesium, potassium, omega-3, and CoQ10 supplements may help when dietary intake is insufficient. Always talk to your healthcare provider before starting supplements, especially if you take blood pressure medication.

For information on specific supplements, see our guides to magnesium deficiency and omega-3 fatty acids.

• Start by adding 2 to 3 of these foods to your daily diet
• Focus on the ones you already enjoy or are most willing to try
• As those become habits, add more
• Combine these additions with reducing sodium, saturated fat, and added sugar

Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The information provided is not a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this post.