Medications, dietary changes, and other lifestyle modifications can reduce high blood pressure, or hypertension, while lowering the likelihood of developing associated conditions. High blood pressure increases a person’s risk of heart disease, stroke, and kidney disease.
Types of food that may help include:
fruits, such as kiwi and oranges
vegetables, for instance, green leafy vegetables and beets
nuts, for example, pistachios and walnuts
oily fish, such as mackerel
spices, such as cinnamon
This article discusses foods that can help reduce high blood pressure and provide scientific evidence.
Certain foods and overall diet can helpTrusted Source people manage blood pressure.
In general, the United States Department of Agriculture (USDA) considers a serving to be:
1 cup of cooked or raw vegetables or fruit
1 cup of 100% fruit juice
2 cups of raw leafy salad greens
half a cup of dried fruit
For most ages, the USDA recommends consuming around 2 cups of fruit and 3 cups of vegetables daily, although this varies slightly according to age and sex.
1. Berries
Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.
A 2019 reviewTrusted Source suggests consistent findings to support the theory that anthocyanins and anthocyanin-rich berries can lower blood pressure.
However, they emphasize that this outcome is not generalized and may depend on several factors, including study length, baseline characteristics, and dosage.
The review’s authors and other researchersTrusted Source suggest that further evidence is necessary to prove this claim.
To enjoy berries:
eat them as a snack or sweet treat after meals
add them to smoothies
sprinkle them on oatmeal for breakfast
A serving of blueberries is around 1 cup of fresh or frozen blueberries or half a cup of dried blueberries. A serving of strawberries is around 7 strawberries.
Which other foods are rich in antioxidants?
2. Bananas
Bananas contain potassium, which can help manage hypertension. One medium-sized banana contains around 422 milligrams (mg)Trusted Source of potassium.
A serving would be 1 large banana, 1 cup of sliced banana, or two-thirds of a cup of mashed banana.
According to the American Heart Association (AHA)Trusted Source, potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels.
The Office of Dietary SupplementsTrusted Source advises that adult males aim to consume 3,400 mg of potassium daily and adult females — 2,600 mg.
Other potassium-rich foods include:
apricots
lentils
prunes
acorn squash
potatoes
People with kidney disease should consult a doctor before increasing their potassium intake, as too much can beTrusted Source harmful.
3. Beets
Drinking beet juice may reduce blood pressure in the short and long term because it contains dietary nitrate.
According to a 2022 systematic reviewTrusted Source, research shows that nitrate from beetroot juice lowers systolic blood pressure in people with arterial hypertension but does not affect diastolic blood pressure.
Tips for use include:
drinking 1 glass of beet juice per day
adding beets to salads
preparing beets as a side dish
A serving of beet is around 1 cup of raw, cooked, or juiced beets.
4. Dark chocolate
Cacao, an ingredient in dark chocolate, contains flavonoids, an antioxidant. Flavonoids may help reduce blood pressure, according to the AHATrusted Source.
However, it notes that a person may not be able to consume enough flavonoids in dark chocolate to experience significant benefits.
The AHA says that a small amount of chocolate from time to time can be part of a balanced diet. It advises, however, that people eat it because they enjoy it, not for health reasons.
5. Kiwis
A daily serving of kiwi can reduce systolic blood pressure, among other benefits, according to a 2022 randomized control trialTrusted Source.
People who ate 2 kiwis per day before breakfast for 7 weeks had a reduction of 2.7 millimeters of mercury (mmHg) in systolic blood pressure compared to a control group.
Kiwis are also rich in vitamin C. A 2020 meta-analysisTrusted Source suggests that vitamin C supplementation significantly reduced blood pressure in people with primary hypertension.
Kiwis are easy to add to lunches or smoothies. One cup of kiwi, or 2–3 kiwifruits, makes up 1 serving.
Which other foods contain vitamin C?
6. Watermelon
Watermelon contains an amino acid called citrulline.
The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid blood flow, which can lower high blood pressure.
A small 2023 controlled crossover trial looked at the effects of watermelon juice on blood pressure in young, healthy adults. They found that watermelon juice lowered systolic blood pressure over two hours.
Similarly, a 2023 meta-analysis suggests research up to 2021 supports watermelon’s blood pressure-lowering effects. However, the authors highlight the need for more trials with larger sample sizes.
In a small 2019 studyTrusted Source, 27 people consumed either watermelon juice or another drink before exercise. The females who drank watermelon juice did not experience a rise in blood pressure after exercise, although the males did.
People can consume watermelon:
as juice
in salads, including fruit salads
in smoothies
in a chilled watermelon soup
One serving of watermelon is 1 cup of chopped fruit or 1 slice of around 2 inches.
7. Oats
Oats contain a type of fiber called beta-glucan, which may benefitTrusted Source heart health, including blood pressure.
A 2020 rodent studyTrusted Source found that beta-glucan and avenanthramide C, both present in oats, reduce levels of malondialdehyde, a marker of oxidative stress in hypertensive rats.
These results suggest that ingredients present in oats can help prevent high blood pressure and protect heart health in other ways. However, further research on human subjects is necessary.
Ways of eating oats include:
having a bowl of oatmeal for breakfast
using rolled oats instead of breadcrumbs to give texture to burger patties
sprinkling them on yogurt desserts
8. Leafy green vegetables
Leafy green vegetables are rich in nitrates, which help manage blood pressure.
Research from 2021Trusted Source suggests that eating at least 1 cup of green leafy vegetables daily can lower blood pressure and reduce the risk of cardiovascular disease.
Examples of leafy greens include:
cabbage
collard greens
kale
mustard greens
spinach
Swiss chard
To consume a daily dose of green vegetables, a person can:
stir spinach into curries and stews
sauté Swiss chard with garlic as a side dish
bake a batch of kale chips
A serving of fresh leafy greens is 2 cups of fresh leaves or 1 cup of cooked leafy greens.
9. Garlic
Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin.
A 2020 reviewTrusted Source concludes that garlic in general, and specifically Kyolic garlic, can reduce:
blood pressure
arterial stiffness
cholesterol
Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. It can also be an alternative to salt as a flavoring.
10. Fermented foods
Fermented foods are rich in probiotics, which are beneficial bacteria that may help manageTrusted Source blood pressure.
In 2020Trusted Source, researchers analyzed data from 11,566 adults ages 50 or older in Korea. The results suggest that women who had gone through menopause and ate fermented soy foods had a lower risk of hypertension. However, this did not appear to be true for men.
Sodium is a risk factor for high blood pressure, and experts adviseTrusted Source people to limit their salt intake. However, a 2017 study did not find that eating salt-fermented vegetables increased the risk of high blood pressure despite the high sodium content.
Fermented foods to add to the diet include:
kimchi
kombucha
apple cider vinegar
miso
tempeh
Probiotic supplements are another option.
11. Lentils and other pulses
Lentils provide protein and fiber, and expertsTrusted Source say they may benefit the blood vessels of people with hypertension.
A 2022 studyTrusted Source analyzed legume intake over 3.7 years in 7,522 people from the United Kingdom. Researchers associated higher legume consumption of 55–70 grams (g) daily with a lower risk of hypertension. Legumes included lentils, peas, beans, and more.
People can use lentils in many ways, including:
as an alternative to minced beef
adding bulk to salads
as a base for stews and soups
12. Natural yogurt
Yogurt is fermented dairy food.
A 2021 studyTrusted Source looked at data for people with and without high blood pressure to see whether there was a link between fermented dairy products and hypertension.
The participants with high blood pressure who consumed more yogurt had lower systolic blood pressure and lower arterial pressure than those who did not.
To enjoy unsweetened yogurt:
add 1 spoonful to a plate of stew or curry
mix with chopped cucumber, mint, and garlic as a side dish
use it instead of cream on fruit and desserts
spoon it onto a combination of oatmeal, nuts, and dried fruit for breakfast
13. Pomegranates
Pomegranates contain antioxidants and other ingredients that may help preventTrusted Source high blood pressure and atherosclerosis.
A 2018 trial suggests that daily pomegranate juice consumption may reduce systolic and diastolic blood pressure in people with diabetes. However, the authors stress the need for further research.
A 2017 reviewTrusted Source of eight human trials found evidence that consuming pomegranate juice consistently lowered blood pressure.
People can consume pomegranates whole or as juice. When buying prepackaged pomegranate juice, check to ensure that there is no added sugar.
14. Cinnamon
Cinnamon may help reduce blood pressure by a modest amount, according to a 2020 reviewTrusted Source. The authors found that consuming up to 2 g of cinnamon daily for 8 weeks or more reduced blood pressure in people with a body mass index (BMI) of 30 or more.
To incorporate cinnamon into the diet, a person can:
add it to oatmeal as an alternative to sugar
sprinkle it on freshly chopped fruit
add it to smoothies
15. Nuts
Several studies have found that eating nuts of various types can help manage hypertension.
A 2019 studyTrusted Source suggests regular walnut consumption reduces systolic blood pressure in older adults with mind hypertension.
A 2022 cross-sectional study also suggests that moderate nut consumption, 55–100 g daily, may help to manage hypertension in children.
Opt for unsalted nuts and:
snack on them plain
add them to salads
blend them into pestos
use them in main dishes, such as nut roast
People should not consume nuts if they have a nut allergy.
16. Citrus fruits
Citrus fruits contain hesperidin, an antioxidant that may benefit heart health.
In a 2021 studyTrusted Source, 159 people consumed 500 ml of orange juice, hesperidin-enriched orange juice, or a control drink per day for 12 weeks.
The results indicate that regularly consuming orange juice can help lower systolic blood pressure and that hesperidin contributes to this effect.
People can consume citrus fruits:
as drinks, for example, by making orange juice or squeezing lemon into water
whole or in fruit salads, in the case of oranges and grapefruit
as lemon juice, squeezed on salads for flavor instead of salt
17. Oily fish
The AHATrusted Source recommends consuming 2 servings of 3 ounces (oz) of oily fish per week, as it may lower the risk of cardiovascular disease.
A 2022 research reportTrusted Source by the AHA suggests that consuming around 3 g of omega-3 fatty acids daily may help to reduce blood pressure. These are in fatty fish, such as salmon or tuna, or fish supplements.
Examples of oily fish include:
anchovies
sardines
mackerel
albacore tuna
Some fish contain mercury, and people should check the latest Food and Drug Administration (FDA)Trusted Source guidelines to ensure they do not consume too much. They can also visit this website to check which fish is currently sustainable.
18. Tomato extract
Tomato contains lycopene, an antioxidant that may be beneficial for heart health.
A 2021 reviewTrusted Source found that consuming tomato extract can significantly lower systolic blood pressure in people with or without hypertension. However, including other forms of tomatoes in the diet did not produce the same results.
Other researchersTrusted Source have found that high doses of lycopene reduced systolic blood pressure while lower levels did not.
Foods to avoid
While some foods may relieve hypertension, others can increase the risk of the condition.
Salt
Decreasing salt intake can benefitTrusted Source the heart and reduce blood pressure in people with hypertension.
The USDA recommends limiting sodium intake to 2.3 gTrusted Source per day for people above age 13.
Caffeine
Although moderate coffee consumption may benefitTrusted Source heart health, high coffee consumption can increase blood pressure and the risk of certain complications in people with hypertension.
A 2022 studyTrusted Source found that high coffee consumption increased the risk of death due to cardiovascular disease in people with severe hypertension.
Alcohol
Regular alcohol consumption can significantly increaseTrusted Source the risk of high blood pressure.
According to a 2021 reviewTrusted Source, even moderate consumption can cause high blood pressure in females.
The AHATrusted Source recommends limiting alcohol consumption to no more than 2 drinks per day for males and 1 for females. The serving size of 1 alcoholic drink is:
12 oz of beer
5 oz of wine
1–1.5 oz of hard liquor
Processed foods
Processed foods may contain added salt and harmful fats. A 2021 studyTrusted Source found that people with a high consumption of processed foods were more likely to have high blood pressure.
What else can I do to lower my blood pressure?
As well as dietary measures, the AHATrusted Source recommends the following tips for lowering blood pressure:
exercise regularly
manage stress, such as with meditation or breathing exercises
avoid or quit smoking
reach or maintain a moderate body weight
work with a doctor
Frequently asked questions
Here are some questions people often ask about lowering blood pressure.
How can I lower my blood pressure immediately?
There is no way to lower blood pressure quickly at home. However, a person can follow a plan of diet, exercise, and possibly medication to lower their blood pressure over time.
If blood pressure is over 180/120Trusted Source, the person should call 911.
Can drinking water lower blood pressure?
According to a small 2020 studyTrusted Source, drinking more water each day may lower blood pressure, but more research is necessary.
When should I contact a doctor about high blood pressure?
Optimal blood pressure is up to 120/80 mm HgTrusted Source. If several readings show levels are higher than this, a person may wish to seek guidance from a doctor.
Here, read our blood pressure chart.
What food brings blood pressure down fast?
No single food can quickly lower blood pressure. However, some foods may help a person lower their blood pressure in general. These include anthocyanin-rich berriesTrusted Source, bananas and other foodsTrusted Source containing potassium, beetroot juiceTrusted Source and beets, leafy green vegetablesTrusted Source, and more.
How can I lower my blood pressure naturally and fast?
Natural methods of lowering blood pressure includeTrusted Source getting enough physical activity, limiting alcohol intake, managing stress, avoiding smoking, and maintaining a moderate weight. Consuming a heart-healthy diet is also important.
However, if a person needs to lower their blood pressure quickly in an emergency situation, they may need to take medication. It is important to visit the ER for treatment.
Learn more about natural ways to lower blood pressure.
What is the best fruit to lower blood pressure?
Fruits that can help lower blood pressure in the long term include strawberries, blueberries, bananas, watermelon, and kiwisTrusted Source. Drinking pomegranate juice may also helpTrusted Source.
Summary
Dietary and lifestyle choices can help manage high blood pressure.
A balanced diet focusing on moderate intakes of fruits, vegetables, oats, nuts, lentils, herbs, and spices can be beneficial. In contrast, excessive salt, alcohol, and processed foods may worsen hypertension.
A doctor can help someone make a plan that involves exercise, food choices, and other measures to manage high blood pressure and reduce the risk of cardiovascular disease and other health issues.