6 Types of Food That Lowers Blood Pressure

Key Takeaways

• High blood pressure is a serious health condition that affects nearly half of the US population.

• It can lead to heart attack, stroke, and other health problems.

• While some foods should be avoided (high sodium), there are foods that can help lower blood pressure.

• Eating foods like berries, dark chocolate, and nuts can improve your overall health.

High blood pressure is a serious medical condition that plagues roughly 120 million Americans, which translates to roughly 48.1% of the population.

In some cases, elevated blood pressure is incredibly mild and doesn’t pose any major threat.

However, as blood pressure increases, it brings with it the risk of heart attack, stroke, heart disease, and other problems.

Whether you’re a patient dealing with elevated blood pressure or you have a family history of high blood pressure and you’re proactively taking steps to protect yourself, you’re probably aware of some foods that you should avoid.

Foods naturally high in sodium raise blood pressure.

What many people don’t realize is that there are some types of food that lowers your blood pressure.

Today, learn more about how to manage your blood pressure with your diet. Adding any (or all) of these foods can help you bring your blood pressure down and improve your overall health.

The DASH Diet

DASH is an acronym that stands for Dietary Approach to Stop Hypertension. It’s just one of the diet options that doctors and dieticians have formulated to help people lower their blood pressure through their diet.

It’s worth noting that when lowering blood pressure through diet, you’re usually trying to bring down the systolic blood pressure, or the “top number” on your blood pressure readings.

If your systolic blood pressure is above 130 (120/80 is normal) it’s considered high.

Before diving into specific foods that can bring your blood pressure down, take a look at the general outline of the DASH Diet.

• 6-8 servings per day of grains • 4-5 servings per day of fruits • 4-5 servings per day of vegetables • 2-3 servings per day of fat-free or low-fat dairy products • 4-5 servings per week of nuts, dry beans, or seeds • 6 ounces or less per day of lean meat • 2-3 servings of fats and oils • 5 or fewer servings per week of foods with added sugar

Berries

A 2019 report indicated that berries such as blueberries, blackberries, raspberries, and strawberries contain a compound called anthocyanin, a type of flavonoid.

There has long been a theory in the medical field that anthocyanins and anthocyanin-rich berries have the power to lower blood pressure but that 2019 report further cemented this belief.

One of the best things about adding berries to your diet is that they are so versatile. You can eat berries on their own as a sweet treat after meals or even as a snack on their own.

You can also add them to smoothies to create a variety of flavor options. You can also mix some of your berry servings with some grain servings by adding berries to oatmeal.

Bananas

Most people think of bananas as a great source of potassium, which is absolutely true.

However, there are also findings that indicate that bananas have the potential to lower your blood pressure, and it’s actually because of the amount of potassium they provide.

One medium-sized banana has roughly 422mg of potassium, which doctors have found can help manage hypertension.

According to the American Heart Association (AHA), high concentrations of potassium can help negate the effects of sodium on the body. The AHA also recommends that males consume 3,400mg of potassium a day while females should ingest 2,600mg of potassium.

As is the case with berries, bananas are a very versatile food, which helps you avoid burnout. You can dice them up and put them in yogurt or oatmeal, and you can put them in your smoothies, creating a filling option.

Of course, you can also peel them and eat them raw.

Dark Chocolate

Chocolate lovers, rejoice! While many types of chocolate and other baked goods aren’t good for your blood pressure or other body systems, dark chocolate has been shown to lower your blood pressure.

The AHA reports that the flavonoids found in dark chocolate can reduce blood pressure, making it a great snack option.

However, it’s important to note that the AHA also reports that you’re unlikely to get enough of these flavonoids out of dark chocolate to depend on it to lower your blood pressure on its own.

Dark chocolate, as is the case with any sort of sweet, should not be a staple of your diet, but provides a great option for an occasional sweet treat.

Watermelon

There is an amino acid found in watermelon called citrulline, which the body converts into arginine which releases nitric oxide and relaxes blood vessels and improves the flexibility of your arteries.

This process makes it easier for blood to flow to and from your heart, resulting in lower blood pressure.

Scientists performed a study in 2023 that focused on the benefits of watermelon juice in relatively healthy young adults. The study found that the watermelon juice lowered blood pressure over two hours.

Another study, performed in 2019, found that watermelon juice kept blood pressure low, even after exercise.

However, the experiment uncovered an interesting fact. Only the females who consumed watermelon juice before doing a cardiovascular workout didn’t experience a rise in their systolic blood pressure. Their male counterparts experienced the expected increase in theirs.

Watermelon, like most of the other options on this blood pressure-friendly list, is a very versatile food.

As is the case with most fruits and vegetables, you can certainly eat them raw. It is worth noting, if you’re consuming watermelon to lower your blood pressure, you should avoid salting it.

As noted in the multiple studies discussed, you can also drink watermelon juice. Finally, consider making a fruit salad with watermelon in it.

Pomegranates

Pomegranates have antioxidants and other ingredients that have been proven to lower blood pressure.

While the study does require further research, which is likely ongoing, a 2018 study found that pomegranate juice was especially effective at lowering the systolic blood pressure of people with diabetes.

In 2017, a group of scientists studied the findings of eight separate trials that were performed on relatively healthy adults and found that pomegranate juice consistently lowered systolic blood pressure.

Pomegranates are a versatile food, too. You can eat them raw, and you can purchase pomegranate juice, or make your own.

It’s important to note that if you purchase prepackaged pomegranate juice or pomegranates, you should carefully examine the ingredient list to make sure that there are no added sugars.

Nuts

Countless studies over the years have proven that different types of nuts can have a positive impact on your blood pressure. For instance, a 2019 study stated that older adults with hypertension can lower their systolic blood pressure by regularly consuming walnuts.

A 2022 study found that children with hypertension could experience benefits by eating anywhere between 55 and 100g of nuts daily.

Nuts can be eaten raw or added to salads, meaning that they’re another versatile option. It is important to note that if you’re eating nuts as a way of lowering your blood pressure, you should be sure to look for unsalted options.

Many of the prepackaged nuts that you can purchase at grocery stores and convenience stores are loaded with salt to make them more flavorful.

Eat Foods That Lower Blood Pressure

Before adding any of these foods to your diet in an effort to lower blood pressure, you should certainly consult with your physician, especially if you’re already taking prescription medications.

Some foods that are considered heart-healthy, such as grapefruit, can negatively interact with certain medications, especially those that are used to treat high cholesterol levels.

Additionally, just eating these foods will likely not be enough to lower your blood pressure.

While you should certainly use them as a tool, they’re not the only path to better heart health.

In addition to removing unhealthy foods from your diet altogether, or at least minimizing your intake, adding regular exercise is a proven method of managing your blood pressure.