These Are Hands Down the Best Foods to Lower High Blood Pressure, Cardiologist Says
High blood pressure is a dangerously common problem in the United States. Also known as hypertension, it occurs when the force of blood pushing against the artery walls is too high. Over time, this puts you at greater risk of heart disease and stroke. Nearly half of American adults are living with high blood pressure and in 2023 alone, it was a primary or contributing cause of over 650,000 deaths in the U.S.
Luckily, blood pressure can be lowered through a number of lifestyle interventions. Eating a healthy diet and reducing salt intake are two solid starting points. In fact, adding certain foods and nutrients to your plate could have a significant impact on blood pressure numbers.
"Early changes may be seen within a few days, especially with sodium reduction and improved food choices," says Ahmad Abdul-Karim, M.D., Heart & Vascular Electrophysiologist at UChicago Medicine AdventHealth. "The full impact is usually seen in a couple of weeks, depending on diet pattern and consistency. Over time, these steady, heart-healthy choices can support a greater sense of wholeness that helps your body feel more energized from the inside out."
Best Foods to Lower Blood Pressure
Potassium-Rich Foods
Salt increases blood pressure because sodium causes the body to retain extra fluid, increasing blood volume and putting more pressure on artery walls. Choosing foods rich in potassium, like bananas, avocados, and leafy greens can reduce the effects of sodium.
Healthy Fats
"Healthy fats like olive oil and foods rich in omega-3 fatty acids like salmon, walnuts, and flaxseed can help reduce inflammation, support healthy blood vessels, and promote balanced blood pressure," Abdul-Karim says.
Antioxidant-Rich Foods
Antioxidant-rich foods are a smart addition to a heart-healthy diet because they help combat inflammation and oxidative stress linked to aging and chronic disease. One study from the American Heart Association found that flavonoids in foods such as berries, apples, and pears may interact with gut bacteria in ways that help lower blood pressure.
Related: This Is Hands Down the Worst Food for Artery Health, Cardiologist Says
Best Diets to Lower Blood Pressure
The best way to lower blood pressure is adopting a diet rich in fruits and vegetables, whole grains, lean proteins, healthy fats, and minimally processed foods. The two most evidence-based models are the DASH and Mediterranean diets.
"Consistently eating this way can lead to lowered blood pressure, improved cholesterol levels, healthier blood vessels, and better long-term cardiovascular outcomes," he says. "Most importantly, don’t put all the focus on one 'superfood' or a single nutrient to make all the difference. It’s the overall pattern of nourishing choices that makes the biggest difference."