The Foods that can Help Lower Blood Pressure

If you've been told you have high blood pressure, also called hypertension, you have company. Nearly half of U.S. adults have hypertension, and many don't know it because it often has no symptoms.

The good news is that healthy eating, as part of an overall treatment plan, can help lower blood pressure and improve heart health.

"High blood pressure is often called a silent killer disease because most people don't have symptoms. Regular screening is essential," says Brooke Aggarwal, EdD, a clinical health education specialist and associate professor of medical sciences (in medicine) at Columbia. "Diet can have a meaningful impact on blood pressure, but it's most effective when combined with ongoing medical care, lifestyle changes, and, when appropriate, medication."

Dr. Aggarwal explains how nutrition fits into an overall approach to managing high blood pressure.

Can your diet really help lower blood pressure?

Yes. A healthy diet can support lower blood pressure by helping blood vessels relax, reducing inflammation, and improving the body's sodium and fluid balance. Although nutrition is an important tool, it should complement—not replace—your healthcare provider's recommendations.

Which foods are best for lowering blood pressure?

Several foods are associated with better blood pressure and heart health, including:

• Leafy greens: Spinach, kale, arugula, and Swiss chard are rich in potassium, which helps balance sodium and relax blood vessels.
• Berries: Blueberries and strawberries contain flavonoids that may improve blood vessel function.
• Beets: Beetroot is naturally high in nitrates, which the body converts to nitric oxide to help widen blood vessels.
• Fatty fish: Salmon, mackerel, and sardines provide omega-3 fatty acids that support heart health and may help lower blood pressure.
• Yogurt and fermented dairy: Plain, low-fat varieties provide calcium and probiotics that may benefit cardiovascular health.
• Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds supply magnesium, potassium, and healthy fats.
• Beans, lentils, and other fiber-rich foods: These foods support heart health, healthy weight, and overall cardiovascular wellness.

Many healthcare providers recommend the DASH (Dietary Approaches to Stop Hypertension) eating plan, which emphasizes fruits, vegetables, whole grains, lean proteins, legumes, nuts, and low-fat dairy while limiting sodium and processed foods.

Are there certain foods to cut back on to lower blood pressure?

Yes. Diets high in sodium, ultra-processed foods, added sugars, and saturated fats can contribute to higher blood pressure over time.

Common culprits include deli meats, canned soups, frozen meals, chips, fast food, sugary drinks, desserts, and other heavily processed snacks. Reading Nutrition Facts labels and paying attention to sodium content can help you make healthier choices.

Is diet enough to control high blood pressure?

It depends. For some people, dietary changes and other healthy habits can significantly improve blood pressure. Others will also need medication to reach and maintain healthy levels.

In addition to eating well, engaging in regular physical activity, getting quality sleep, managing stress, and avoiding tobacco all support heart health. The most effective approach is to work with your healthcare provider to develop a treatment plan that's right for you and that helps lower your risk of heart disease and stroke.

Brooke Aggarwal, EdD, is an associate professor of medical sciences (in medicine) in the Division of Cardiology, Department of Medicine, at Columbia.