Foods That Lower Blood Pressure

Eat the Rainbow. When spinning your wheels at the supermarket, make sure to drop plenty of different colored fruits and vegetables in your cart. A 2017 study in the journal Nutrients found that people with the highest total intake of polyphenols had roughly a 32 percent lower risk for high blood pressure. Polyphenols are a class of antioxidants that may work to improve the health of the endothelium—cells that line blood vessels. Colorful produce like blueberries, grapes, and bell peppers are polyphenol sources, as are nuts, green tea, extra virgin olive oil, and legumes.

Go Fish. Consider spending more time at the fishmonger than at the butcher. A number of investigations suggest that a diet which includes higher intakes of the long-chain omega-3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can work to keep blood pressure numbers in the healthy range. Bochi says the power of these fats to lower inflammation might be one reason for this benefit. “Especially good sources of these omega-3 fats include albacore tuna, Atlantic herring, lake trout, mackerel, salmon, and sardines,” she notes.

Turn Up the Heat to Cut Salt. Excess dietary sodium leads to water retention, which in some people can cause blood pressure numbers to rise. So if you want to shake some of the sodium from your diet, reach for the hot sauce instead of the salt. A 2017 study in the journal Hypertension discovered that capsaicin, the chemical that gives chili peppers their kick, can also make our food seem saltier by enhancing the brain’s perception of saltiness. When making dishes like scrambled eggs, soups, and chili, try including a little oomph from chili peppers, hot sauce, or cayenne powder and see if it lets you add less salt—and not miss it.

Get Cultured. From Greek to Skyr to kefir, yogurt is a heart-healthy snack. Researchers from Tufts University in Boston found that over a period of 14 years, people who reported that at least two percent of their daily calories came from yogurt were 31 percent more likely to maintain healthier blood pressure numbers year after year. In addition to probiotics and protein, yogurt supplies calcium, potassium, and magnesium, three minerals that can help regulate blood pressure, according to Bochi.

The Beet Goes On. Time to go back to your roots and make beets a dietary staple. The ruby vegetable is among the best sources of naturally occurring nitrates, which have research-proven blood pressure-lowering powers. Nitrates help dilate blood vessels, thereby contributing to a drop in blood pressure. For the biggest impact, you’ll need to eat nitrate-rich foods, including beets (especially the juice), arugula, spinach, celery, parsley, and watercress regularly.

Spill the Beans. Extra fiber and plant protein aren’t the only reasons you should eat more beans. They’re also a top-notch source of potassium, and Bochi says higher intakes of this mineral can blunt the effects of sodium on blood pressure. One way it does so is by encouraging the removal of excess sodium in the body through urine. Navy, black, soy, pinto, and lima are among beans that bring the most potassium to the table.

—Matthew Kadey MS, RD

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