What can you eat to bring your blood pressure down

When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart-healthy diet is more than just lowering your sodium intake. The DASH diet (Dietary Approaches to Stop Hypertension), which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods. Incorporating many of these foods that lower blood pressure into your diet can be a great way to facilitate a healthier lifestyle. And, there are even foods that lower blood pressure quickly so you can get started on your journey to better health.

“The DASH diet is heart-healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, M.D., M.P.H., a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally.

This is because your diet plays a crucial role in your blood pressure and the foods you eat can either lower or raise your blood pressure, explains Melissa Prest, D.C.N., R.D.N., C.S.R., L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. “Diets high in salt are known to potentially cause increases in blood pressure, while diets rich in fruits and vegetables tend to be associated with lowering blood pressure,” she notes.

Jeffery Bland, Ph.D., founder of the Institute for Functional Medicine and president and founder of Big Bold Health explains that sodium can put pressure on the kidneys, an organ that plays a crucial role in regulating blood pressure.

In fact, along with lifestyle changes like lowering alcohol use, stress-relieving activities, and intentional movement, following the DASH diet or a similar diet can help manage blood pressure in just three months, says Maya Feller, M.S., R.D., C.D.N., registered dietitian nutritionist.

That said, incorporating the below expert-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.

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If it’s too high, your blood pressure can lead to serious conditions like stroke or heart disease.

While medications like beta-blockers can help lower your blood pressure, did you know that certain foods and nutrients can help as well?

Registered dietitian Julia Zumpano, RD, shares how certain foods can help lower your blood pressure.

Types of food that can help lower blood pressure

Antioxidant-rich foods may have a small impact on blood pressure levels. Foods high in vitamin C, vitamin E, potassium, selenium or L-arginine are good options if you’re looking to lower your blood pressure. Antioxidants protect your cells from damage and can reduce inflammation, which, in turn, can keep blood pressure in control.

1. Foods high in vitamin C

Foods high in vitamin C can protect against oxidative stress, which causes inflammation. Good options include:

• Peppers.
• Kiwis.
• Broccoli.
• Brussels sprouts.
• Strawberries.
• Sweet potatoes.
• Citrus fruits like oranges, grapefruits, lemons and limes.

2. Foods high in vitamin E

The fat-soluble nutrient acts as an antioxidant to help protect cells from free radical damage. Try the following foods:

• Almonds.
• Avocados.
• Sunflower seeds.
• Peanut butter.
• Salmon.

3. Foods high in potassium

Potassium aids in blood pressure reduction by relaxing your blood vessels’ walls and helping your body remove excessive sodium. Foods include:

• Bananas.
• Potatoes.
• Spinach.
• Tomatoes.
• Carrots.
• Grapefruits.
• Nuts/seeds like pistachios, almonds and flax seeds.
• Avocados.

“Bananas are high in potassium, which helps your body get rid of sodium,” says Zumpano. “Eating foods high in sodium can increase your blood pressure.”

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4. Foods high in selenium

Selenium is an antioxidant that helps protect your body from oxidative stress. Choose these foods for selenium:

• Seafood like tuna, halibut and shrimp.
• Brazil nuts.
• Chicken.
• Turkey.

5. Foods high in L-arginine

L-arginine helps make nitric oxide, a chemical that aids in relaxing muscle cells. Some research shows these foods can help lower blood pressure:

• Meat.
• Poultry.
• Nuts/seeds like pumpkin seeds, walnuts and peanuts.
• Beans like chickpeas and soybeans.
• Dairy like milk, yogurt and cheese.

6. Foods high in calcium

Studies have shown that meeting the recommended dietary allowance for calcium of 1,000 milligrams and getting up to 1,500 milligrams per day can improve blood pressure. Foods rich in calcium include:

• Dairy products like milk, yogurt, cheese and cottage cheese.
• Almonds.
• Dark green leafy vegetables and broccoli.
• Dried beans and peas.
• Fortified tofu.
• Fortified orange juice.
• Fortified nondairy milks like almond, soy, coconut and oat.

Other foods that may help lower your blood pressure

Garlic may also help lower your blood pressure. Garlic has been shown to help reduce inflammation. Using garlic to add flavor to your food also helps you reduce salt, which can also help lower blood pressure.

Moderate amounts of alcohol have also been shown to help lower blood pressure. Women shouldn’t exceed one drink per day, while men shouldn’t have more than two drinks per day. Keep in mind, consuming greater quantities of alcohol can cause blood pressure to rise.

Some people should drink less than this amount, or not at all, though. Drinking even moderate amounts of alcohol can interfere with certain medications and can increase your risk of other chronic conditions, including certain cancers and osteoporosis. Ask your health care provider if drinking alcohol is safe for you.

Do supplements work?

Certain supplements can help. But Zumpano warns that you should talk to your doctor before adding a supplement. Getting nutrients from whole foods is best.

Supplements can be risky, based on the type of supplement and the concentration taken, and may also interfere with certain medications.

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The following supplements have shown promise:

• Omega-3 fatty acids.
• CoQ10.
• Magnesium.

“You can find omega-3 fatty acids naturally in fatty fish like salmon, tuna, herring, mackerel,” advises Zumpano. “Certain plants are also good sources like chia seeds, flaxseeds, hemp seeds, walnuts and soy.”

When it comes to CoQ10, the antioxidant may help your body’s total peripheral resistance, which can affect your blood pressure.

And you can also get a dose of magnesium without supplements by having a diet rich in nuts, seeds, whole grains, greens and dairy.

Adding these nutrients to your diet is a win-win situation. If you’re currently on a beta-blocker medication, you should talk to your doctor first.

“Getting the benefits naturally from foods is the best option,” says Zumpano. “Eating foods rich in antioxidants and nutrient-dense foods can improve your overall heart health.”

While including certain foods in your diet can aid in blood pressure reduction, your lifestyle choices can help, too.

“It’s very important to note exercise, stress reduction, a low-salt diet and maintaining a normal body weight can also positively influence blood pressure,” says Zumpano.

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