13 Foods That Are Good for High Blood Pressure

What is hypertension?

Hypertension, or high blood pres-
sure, refers to the pressure of blood

against your artery walls. Over time,
high blood pressure can cause blood

vessel damage that leads to heart dis-
ease, kidney disease, stroke, and other

problems. Hypertension is sometimes

called the silent killer because it pro-
duces no symptoms and can go unno-
ticed — and untreated — for years.

Many risk factors for high blood
pressure are out of your control, such
as age, family history, gender, and race.

But there are also factors you can con-
trol, such as exercise and diet. A diet

that can help control blood pressure
is rich in potassium, magnesium, and
fiber and lower in sodium.
Below are 13 foods that
help lower blood pressure:

1. Leafy greens
   Potassium helps your kidneys get rid
   of more sodium through your urine.

This in turn lowers your blood pres-
sure.

Leafy greens, which are high in po-
tassium, include:

romaine lettuce
arugula
kale
turnip greens
collard greens
spinach
beet greens
Swiss chard
Canned vegetables often have added
sodium. But frozen vegetables contain
as many nutrients as fresh vegetables,
and they’re easier to store. You can
also blend these veggies with bananas

and nut milk for a healthy, sweet green
juice.

1. Berries
   Berries, especially blueberries, are
   rich in natural compounds called
   flavonoids. One studyfound that
   consuming these compounds might
   prevent hypertension and help lower

blood pressure. Blueberries, raspber-
ries, and strawberries are easy to add

to your diet. You can put them on
your cereal or granola in the morning,
or keep frozen berries on hand for a
quick and healthy dessert.

1. Red beets
   Beets are high in nitric oxide, which
   can help open your blood vessels and
   lower blood pressure. Researchers also
   found that the nitrates in beetroot
   juice lowered research participants’
   blood pressure within just 24 hours.
   You can juice your own beets or
   simply cook and eat the whole root.
   Beetroot is delicious when roasted or
   added to stir-fries and stews. You can
   also bake them into chips. Be careful
   when handling beets — the juice can
   stain your hands and clothes.
2. Skim milk and yogurt
   Skim milk is an excellent source of
   calcium and is low in fat. These are
   both important elements of a diet for
   lowering blood pressure. You can also
   opt for yogurt if you don’t like milk.
   According to the American Heart
   Association, women who ate five or

more servings of yogurt a week ex-
perienced a 20 percent reduction in

their risk for developing high blood
pressure.

Try incorporating granola, al-
mond slivers, and fruits into your

yogurt for extra heart-healthy ben-
efits. When buying yogurt, be sure to

check for added sugar. The lower the
sugar quantity per serving, the better.

1. Oatmeal
   Oatmeal fits the bill for a high-fiber,
   low-fat, and low-sodium way to lower
   your blood pressure. Eating oatmeal
   for breakfast is a great way to fuel up

for the day. Overnight oats are a pop-
ular breakfast option. To make them,

soak 1/2 cup of rolled oats and 1/2 cup
of nut milk in a jar. In the morning,

stir and add berries, granola, and cin-
namon to taste.

1. Bananas

Eating foods that are rich in potassi-
um is better than taking supplements.

Slice a banana into your cereal or oat-
meal for a potassium-rich addition.

You can also take one to go along with
a boiled egg for a quick breakfast or
snack.

1. Salmon, mackerel, and fish
   with omega-3s

Fish are a great source of lean pro-
tein. Fatty fish like mackerel and salm-
on are high in omega-3 fatty acids,

which can lower blood pressure,

reduce inflammation, and low-
er triglycerides. In addition

to these fish sources,

trout contains vita-
m i n

D .

Foods rarely contain vitamin D, and

this hormone-like vitamin has prop-
erties that can lower blood pressure.

One benefit of preparing fish is that it’s
easy to flavor and cook. To try it, place
a fillet of salmon in parchment paper
and season with herbs, lemon, and
olive oil. Bake the fish in a preheated
oven at 450°F for 12-15 minutes.

1. Seeds

Unsalted seeds are high in potassi-
um, magnesium, and other miner-
als known to reduce blood pressure.

Enjoy 1⁄4 cup of sunflower, pumpkin,
or squash seeds as a snack between
meals.

1. Garlic and herbs
   Garlic can help reduce hypertension

by increasing the amount of nitric ox-
ide in the body. Nitric oxide helps pro-
mote vasodilation, or the widening of

arteries, to reduce blood pressure. In-
corporating flavorful herbs and spices

into your daily diet can also help you

cut back on your salt intake. Exam-
ples of herbs and spices you can add

include basil, cinnamon, thyme, rose-
mary, and more.

1. Dark chocolate
   A 2015 study found that eating dark
   chocolate is associated
   with a lower risk for
   cardiovascular
   disease
   (CVD). The study suggests that up to
   100 grams per day of dark chocolate
   may be associated with a lower risk of
   CVD. Dark chocolate contains more
   than 60 percent cocoa solids and has
   less sugar than regular chocolate. You
   can add dark chocolate to yogurt or

eat it with fruits, such as strawber-
ries, blueberries, or raspberries, as a

healthy dessert.

1. Pistachios

Pistachios are a healthy way to de-
crease blood pressure by reducing pe-
ripheral vascular resistance, or blood

vessel tightening, and heart rate. One

study found that a diet with one serv-
ing of pistachios a day helps reduce

blood pressure. You can incorporate
pistachios into your diet by adding

them to crusts, pesto sauces, and sal-
ads, or by eating them plain as a snack.

1. Olive oil
   Olive oil is an example of a healthy
   fat. It contains polyphenols, which are
   inflammation-fighting compounds
   that can help reduce blood pressure.
   Olive oil can help you meet your two
   to three daily servings of fat as part of
   the DASH diet (see below for more

about this diet). It’s also a great alter-
native to canola oil, butter, or com-
mercial salad dressing.

1. Pomegranates
   Pomegranates are a healthy fruit that
   you can enjoy raw or as a juice. One
   study concluded that drinking a cup of
   pomegranate juice once a day for four
   weeks helps lower blood pressure over
   the short term. Pomegranate juice is
   tasty with a healthy breakfast. Be sure

to check the sugar content in store-
bought juices, as the added sugars

can negate the health benefits.