What foods can help lower blood pressure?

Foods That Lower Blood Pressure

The DASH (Dietary Approaches to Stop Hypertension) diet is the most effective dietary pattern for lowering blood pressure, reducing systolic BP by 5.5 mm Hg and diastolic BP by 3.0 mm Hg in all adults, with even greater reductions (11.6/5.3 mm Hg) in hypertensive individuals. 1

Core Blood Pressure-Lowering Foods

Fruits and Vegetables

• Consume 4-5 servings of fruits and 4-5 servings of vegetables daily to achieve meaningful blood pressure reduction 1
• A diet emphasizing just fruits and vegetables alone reduces blood pressure by approximately half the effect of the full DASH diet 1
• Prioritize deeply colored varieties (spinach, carrots, peaches, berries) as they contain higher micronutrient content than potatoes or corn 1
• These foods provide potassium (targeting 4.7 g/day or 120 mmol/day), magnesium, calcium, and fiber—all independently associated with lower blood pressure 1

Low-Fat Dairy Products

• Consume 2-3 servings daily of fat-free or low-fat milk, yogurt, or cheese 1
• The combination of fruits, vegetables, and low-fat dairy products produces superior blood pressure reduction compared to fruits and vegetables alone 1
• One serving equals 1 cup milk, 1 cup yogurt, or 1.5 oz cheese 1

Whole Grains and High-Fiber Foods

• Aim for 6-8 servings of whole grains daily (whole wheat, oats, brown rice, quinoa, barley) 1
• Soluble fibers (β-glucan and pectin) provide additional blood pressure benefits beyond their LDL cholesterol-lowering effects 1
• One serving equals 1 slice bread, 1 oz dry cereal, or 1/2 cup cooked rice, pasta, or cereal 1

Lean Proteins and Plant-Based Sources

• Consume up to 6 oz daily of fish, poultry, or lean meats, prepared by grilling, baking, or broiling 1
• Include 4-5 servings per week of nuts, seeds, and legumes (1/3 cup nuts, 2 tablespoons peanut butter, or 1/2 cup cooked legumes) 1
• Vegetarian diets reduce systolic blood pressure by approximately 5 mm Hg, though effects on diastolic pressure are less consistent 1
• Plant-based and soy proteins may offer kidney-sparing benefits compared to red meat, particularly in patients with diabetes or early chronic kidney disease 1

Critical Dietary Modifications

Sodium Restriction

• Limit sodium intake to less than 5-6 g of salt daily (approximately 2,000 mg sodium) 2
• Reducing sodium from typical intake (9-12 g/day) to 5-6 g/day produces blood pressure reductions of 4-5 mm Hg in hypertensive individuals 2
• Since 75% of consumed salt comes from processed foods, focus on choosing lower-sodium versions of packaged foods and limiting condiments 1
• Compare sodium content between brands and choose products with less salt 1

Potassium Enhancement

• Increase potassium intake through food sources rather than supplements to achieve the DASH diet target of 4.7 g/day (120 mmol/day) 1
• A net increase in urinary potassium excretion of 2 g/day (50 mmol/day) reduces systolic BP by 4.4 mm Hg in hypertensive individuals and 1.8 mm Hg in normotensive individuals 1
• Potassium has greater blood pressure-lowering effects in Black individuals compared to white individuals 1
• The blood pressure reduction from potassium is greatest when sodium intake is high, and conversely, sodium restriction is most effective when potassium intake is low 1

Foods to Limit or Avoid

• Reduce intake of red meat, sweets, and sugar-containing beverages 1
• Limit processed meats high in saturated fat and sodium 1
• Cut back on pastries and high-calorie bakery products 1
• Avoid salt-cured fish (like anchovies), which can contain 1,000-2,000 mg sodium per serving—representing 40-80% of the daily sodium limit 2

Population-Specific Considerations

Enhanced Response Groups

• Black individuals experience significantly greater blood pressure reductions with the DASH diet (6.9/3.7 mm Hg) compared to white individuals (3.3/2.4 mm Hg) 1
• Hypertensive individuals achieve dramatic reductions (11.6/5.3 mm Hg systolic/diastolic) versus nonhypertensive individuals (3.5/2.2 mm Hg) 1
• Sodium restriction is particularly effective in older adults, Black individuals, and those with diabetes, metabolic syndrome, or chronic kidney disease 2

Chronic Kidney Disease Modifications

• The DASH diet should not be used by people treated with dialysis and may require modification in advanced kidney disease due to potassium and phosphorus restrictions 1
• For CKD stages 1-2, a DASH-type diet emphasizing non-red meat protein sources (lean poultry, fish, soy, and vegetable proteins) is reasonable 1
• Medical nutrition therapy with a registered dietitian is essential for individualizing the DASH diet in patients with kidney disease 1

Timing and Magnitude of Effects

• Blood pressure reductions occur rapidly, within only 2 weeks of starting the DASH diet 1
• The DASH diet lowers blood pressure similarly throughout day and night, as demonstrated by 24-hour ambulatory monitoring 3
• Effects are sustained with continued adherence to the dietary pattern 1

Interventions with Insufficient Evidence

Fish Oil Supplements

• High-dose omega-3 supplements (3 g/day) can lower blood pressure in hypertensive individuals by 4.0/2.5 mm Hg, but side effects (belching, fishy taste) are common 1
• Fish oil supplements cannot be routinely recommended due to the high dose required and side-effect profile 1
• Fresh fish consumption (at least twice weekly) is preferred over supplementation 2

Herbal Supplements

• Hibiscus tea and celery seed are categorized as "insufficiently proved" interventions by the American College of Cardiology and American Heart Association 4, 5
• These should never delay or replace indicated antihypertensive medication in patients with stage 2 hypertension or cardiovascular risk factors 4
• If used, they should only complement—not replace—proven interventions like the DASH diet and sodium reduction 4, 5

Implementation Strategy

Adopt the complete DASH dietary pattern rather than focusing on single nutrients or foods, as the synergistic effect of multiple dietary components produces optimal blood pressure reduction 1. The American Heart Association now recommends the DASH diet as a cornerstone for preventing and managing hypertension 1, 6. When combined with weight loss (if overweight), increased physical activity, and alcohol moderation (≤2 drinks/day for men, ≤1 drink/day for women), the blood pressure benefits are additive 1.