Heart Healthy Foods for Blood Pressure Management

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

a woman in a yellow shirt having her blood pressure taken

Has your doctor told you that you have high blood pressure? You’re one of the approximately 120 million people in the United States living with the condition. With nearly half of Americans living with some degree of hypertension, many people are looking for ways in which they can keep their blood pressure in check.

While certain medications may help, there are lifestyle changes you can make that have been shown to be helpful in reducing your blood pressure levels. These include regular exercise, stress management, reducing alcohol and getting a good night’s sleep. Your diet can also have a big impact.

Here are some foods to eat that can help with your goals of blood pressure management.

1. Bananas

Bananas are rich in potassium, which is a nutrient that’s been shown to have a positive effect on blood pressure. In fact, research has shown that diets lower in potassium can lead to higher blood pressure. One medium-sized banana contains around 375 milligrams of potassium, which is about 11% of the daily needs of a man and 16% for a woman.

2. Yogurt

Insufficient calcium levels can increase your risk of having higher blood pressure. This makes yogurt, a calcium-rich food, a good option for a blood pressure controlling food. One 8-ounce serving of yogurt contains one-third of a person’s total amount of their daily calcium needs.

You can eat yogurt right out of the container or it can be added to smoothies, eaten with berries or turned into pudding. It’s also a great ingredient to swap for sour cream in dishes! Just make sure to opt for low sugar varieties

3. Garlic

If you love a good garlicky dish, you’re in luck. Garlic contains a component called allicin that may help to reduce blood pressure. Allicin is released when garlic is crushed or chopped, so buy it fresh and process it yourself at home. It loses some of its potency when powdered or in a supplement form. Add garlic to your dishes, whether that’s eggs, pasta, soups, chicken, casseroles or veggie dishes.

4. Fish

Fatty fish such as salmon, tuna and mackerel have many benefits for the body. They’re rich in heart-healthy omega-3 fatty acids, which are healthy fats with heart attack and stroke-reducing benefits. A 2022 study published in the Journal of the American Heart Association found people who consumed 2 to 3 grams per day of omega-3 fatty acids had their blood pressure reduced by around 2 percent compared to those who didn’t.

5. Beets

“Beets are a heart-friendly food because they are naturally high in inorganic nitrate, which the body converts to nitric oxide,” says Michelle Routhenstein, MS RD CDCES CDN, a preventive cardiology dietitian and certified diabetes educator at Entirely Nourished. Nitric oxide she adds, relaxes and widens blood vessels, improving blood flow and helping lower blood pressure. Clinical studies show that nitrate-rich beet juice can modestly reduce systolic blood pressure by about 4 to 5 mmHg in adults. “Adding roasted beets, beet salads or a small glass of beet juice alongside a dietary pattern that ensures nutrient adequacy, can help support healthy blood pressure,” adds Routhenstein.

6. Blueberries

Blueberries are also high in nitric oxide, which helps to increase blood flow and can result in reduced blood pressure. One study found that even eating an ounce of blueberries a day is enough to have a significant impact. Add blueberries to your oatmeal or cereal in the morning, grab a handful as a snack during the day, or eat them as an after-dinner dessert. You can keep a bowl in your fridge ready to go or toss a bag of frozen blueberries into your freezer to dump right into the blender when making a smoothie.

7. Leafy Greens

In addition to potassium, magnesium is also an important mineral that helps to regulate blood pressure. Leafy greens, like kale, arugula, spinach, romaine lettuce and Swiss chard contain both nutrients, making them a great choice for supporting healthy blood pressure. Eat a salad for one of your meals, toss some into your morning omelet or sauté greens as a side dish for dinner. You can also throw a few handfuls into a smoothie or soup as another way to sneak some servings in.

8. Oatmeal

High-fiber grains, such as oatmeal, can help keep your weight, cholesterol and blood pressure levels in check. Some research shows that eating these types of grains three times a day can also reduce your risk of cardiovascular disease by 15%. Start your morning with a bowl of oatmeal topped with berries and nuts. You can also make savory oats that can be eaten anytime of the day as a main dish or side dish.

Routhenstein likes to add sauteed mushrooms, zucchini and low-sodium broth to her oatmeal for a different take on the traditional bowl. Then she drizzles it with a healthy oil like avocado oil and tops with different veggies, eggs or nuts. “The zucchini, mushrooms, oats and low‑sodium broth give you fiber, potassium and magnesium, which help blood vessels relax and support healthier pressure,” she says. “The avocado oil and optional toppings like egg, avocado or pecans add mostly unsaturated fats and some protein, which support heart health with keeping saturated fat and sodium in check.”

9. Herbs and spices

Reducing the sodium in your diet can lead to lower blood pressure. But putting down the salt doesn’t mean your food needs to be bland. Embrace seasoning food with salt-free seasoning blends you can purchase at your local grocery store. Chop up fresh herbs like parsley, cilantro or chives and add to dishes. Sprinkle spices that are salt free or reduced sodium into soups, stews, eggs, casseroles and all sorts of dishes. And sodium aside, herbs and spices on their own have many health benefits. One study found that herbs and spices, like turmeric, cinnamon and thyme, decreased blood pressure—even when not focusing on taking the sodium out.

10. Nuts and seeds

Pistachios, pumpkin seeds and walnuts are some of the many nuts and seeds linked to reduced blood pressure levels. They contain magnesium, potassium, zinc and other nutrients that play a role in reducing cholesterol, which in turn may improve arterial health and blood pressure. They are also protein and fiber packed and can make a great snack that can keep you full for hours. Sprinkle nuts and seeds into your oatmeal, turn them into a coating for fish or chicken dishes, make your own trail mix or snack on them by themselves. Just make sure to opt for lower sodium varieties, like unsalted pumpkin seeds, to keep them extra heart-healthy.

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