25 Best Foods to Help Lower Your Blood Pressure

As we age, it becomes increasingly important to maintain a healthy diet to regulate your blood pressure. According to the American Heart Association, nearly half of Americans aged 20 and older have high blood pressure. This can lead to health issues, but the good news is prevention is often the best medicine. Below, you'll discover 25 of the best foods to lower blood pressure that you can incorporate into your diet.

Why is keeping a healthy blood pressure important?

Having a healthy blood pressure plays a significant role in your heart health. High blood pressure, or hypertension, can damage your heart and arteries as you age, and increase your risk of stroke or heart failure. A healthy lifestyle can help prevent high blood pressure, or lower your numbers if you are hypertensive.

What foods should you avoid if you have high blood pressure?

While some foods can help reduce your risk of hypertension, others can increase it. Here are some foods you should avoid or eat in small quantities if you have high blood pressure:

• Sodium. Consuming a high amount of sodium can increase your risk of hypertension as well as other cardiovascular diseases. Ideally, older adults should aim for low sodium foods and consume no more than 2,300 mg of sodium per day.

• Processed foods. High blood pressure can be exacerbated by foods such as processed meats and store-bought cookies, due to excessive amounts of sodium and fats. It's best to focus on a diet rich in whole foods and eat processed foods only in moderation.

• Alcohol. Limiting alcohol consumption can lower your blood pressure and blood sugar, as well as aid in weight loss and give you more energy. Adults should limit their alcohol intake to either 12 oz of beer, 5 oz of wine, or 1.5 oz of hard liquor per day. Although the less frequent, the better the benefits.

25 best foods that can lower your blood pressure

Below are 25 foods you can eat to help lower or prevent high blood pressure:

• 1. Berries

Berries such as strawberries and blueberries contain anthocyanins, which can lower high blood pressure. What's even better is berries taste great alone, or as the perfect topping to a yogurt parfait or salad.

• 2. Unsweetened Greek yogurt

Unsweetened, Greek yogurt is high in magnesium, potassium, and calcium, which can help regulate blood pressure. When shopping in-store, look for Greek or natural unsweetened yogurt. You can pair it with fruit, or use it as the base of a smoothie.

• 3. Fatty fish

Fatty fish such as salmon are high in omega-3s and vitamin D, making them a blood-pressure friendly protein. With a quick broil in the oven, you've got a fast, delicious, and healthy dinner.

• 4. Sweet potatoes

Sweet potatoes offer a good source of fiber, magnesium, and potassium. Mash them and pair with honey for a sweet treat, or roast them with your favorite veggies and protein for a complete meal.

• 5. Potatoes

Regular, white, and tri-colored potatoes can also manage blood pressure levels due to their plant-based compounds. Potatoes are also high in potassium, with one baked potato with skin containing 941 milligrams. Just be mindful of how you prepare them - potatoes that are fried or loaded with salt won't help with blood pressure management.

• 6. Bananas

Bananas are rich in potassium, a mineral that can help lessen the effects of sodium. One banana contains roughly 422 milligrams of potassium.

• 7. Leafy greens

Greens such as kale and spinach contain nitrates which can benefit your blood pressure. Plus, you can eat your daily greens in a variety of ways whether it's in a salad, or sauteed.

• 8. Beets

Another vegetable that packs a healthy dose of nitrate is beets. You can roast beets, add them to salads, or enjoy a refreshing glass of beet juice. Try to avoid wearing clothing that stains easily when preparing beets, though, as pink beet juice can get a bit messy.

• 9. Oats

Oats are full of beta-glucan, a type of fiber which can benefit your overall heart health, as well as lower your blood pressure. For a quick and easy breakfast, heat some oats and milk over the stove, then top with berries and nut butter.

• 10. Fermented foods

Fermented foods and beverages, such as kimchi, contain lots of probiotics, or helpful bacteria that can aid in managing blood pressure. Many fermented foods are delicious on their own. Kombucha, for instance, is a light, nutritious drink that's great between meals.

• 11. Nuts and seeds

Studies show that eating a variety of nuts can help lower systolic blood pressure in older adults with hypertension. Whether you prefer walnuts, almonds, sunflower seeds, or pistachios, make sure that you choose a plain, unsalted kind that doesn't contain added oils.

• 12. Citrus fruits

Citrus fruits contain hesperidin, an antioxidant that can help heart health and lower blood pressure. There are many ways you can consume citrus fruits, whether adding lemon to your water or simply eating an orange or grapefruit on its own.

• 13. Kiwi

Kiwi is also another beneficial fruit. It contains carotenoids that can help protect against certain health conditions such as heart disease. This fruit is also high in Vitamin E, Vitamin C, and fiber, making it a great snack option.

• 14. Legumes

Legumes such as lentils and beans are rich in magnesium and potassium, two nutrients that help regulate blood pressure. These protein and fiber-rich foods go great as a side dish, but you can also add them to a rice bowl or salad as a low-carb source.

• 15. Amaranth

Amaranth, an ancient grain, has plenty of micronutrients and anti-inflammatory properties that can aid in weight loss and regulate your blood pressure. This naturally gluten-free grain can be added to soups and smoothies. Plus, it makes a great replacement for pasta or rice in many dishes.

• 16. Carrots

Carrots are high in phenolic compounds which may reduce inflammation and calm blood vessels. Eating roughly one cup of carrots daily, whether raw with dressing or cooked, can help lower your blood pressure.

• 17. Eggs

If you're looking for a nutrient-dense protein source to complete your balanced meal plan, try eggs. Research has shown that egg consumption may be associated with a lower risk of high blood pressure. Eggs are high in vitamins and minerals, and offer a good source of protein and healthy fats.

• 18. Spices and herbs

Some herbs and spices contain powerful compounds that can help your blood vessels relax. So the next time you want to add flavor to a dish, use herbs like cilantro, basil, or oregano, or spices like garlic, cinnamon, or black pepper.

• 19. Lean meat

Lean meats are a good source of animal protein and nutrients, which can regulate blood pressure. Some lean meats you can add to your diet include ground turkey, chicken breast, or lean cuts of beef, such as sirloin.

• 20. Tomatoes

Tomatoes, or products containing tomatoes, are rich in potassium and the carotenoid pigment lycopene. Lycopene can produce beneficial effects on heart health, and eating foods like tomatoes that are high in this nutrient can reduce blood pressure.

• 21. Broccoli

This savory snack or side dish can benefit your body in numerous ways. Broccoli has loads of vitamins and minerals that can reduce inflammation and blood pressure. For a simple side, toss your cut broccoli with a small amount of olive oil and seasoning, then roast in the oven.

• 22. Olive oil

Rich in healthy fats and nutrients, olive oil is a great choice to add to your diet. Olive oil contains strong anti-inflammatory properties that can benefit your heart and body. Plus, there are many ways you can utilize olive oil, whether it's as a dressing or used as a cooking oil.

• 23. Avocados

Avocados are another food rich in healthy fats with loads of potassium. You can add avocado to sandwiches or salads, or pair it with an egg for a delicious low-carb breakfast idea.

• 24. Fat-free or low-fat dairy products

Dairy products that are low in fat are typically high in protein and potassium. Some low-fat dairy snacks you can try are fat-free cottage cheese or low-fat string cheese.

• 25. Melon

If you're looking for something sweet that can help lower your blood pressure, opt for a cup of melon, such as cantaloupe or honeydew. This sweet fruit can satisfy your craving, while also providing you with plenty of potassium to counteract salt in your body. Enjoy as a snack or pair with a protein source and fat for a healthy meal.

Lower your blood pressure with Meal Village

Now that you know which foods are generally better for your blood pressure, it's time to transform them into nutritious, flavorful meals. While this can sometimes be a challenge when cooking on your own, Meal Village can also do all the hard work for you.

At Meal Village, you'll receive ready-to-eat meals right at your doorstep that are packed with healthy ingredients and loads of flavor. Plus, you don't need to subscribe or commit - just order whichever meals you'd like over the phone or online. Delicious meals that can help lower your blood pressure are just a few clicks away.