Foods That Lower Blood Pressure

While blood pressure medication is helpful, foods that lower blood pressure can help you reclaim your health and create healthy blood pressure from the ground up.

A healthy diet is almost always the starting point for improved heart health and lifestyle in general.

Most foods that lower blood pressure contain high amounts of fiber, calcium, magnesium, potassium, and antioxidants. They’re also low in sodium and typically not processed in any way.

Getting rid of excess sodium in the body is the most obvious first step to lowering blood pressure, and is one of the first things your doctor will tell you to do when trying to lower your blood pressure.

The DASH diets (Dietary Approaches to Stop Hypertension) aims to lower blood pressure, and includes foods containing nutrients that influence blood pressure.

Most of this diet is plant-based, with sources of protein only coming from legumes, fatty fish, and chicken.

This is because fruits and vegetables, naturally, contain little to no sodium.

Here’s our list of the top foods that need starring roles in your low blood pressure diet!

Foods that lower blood pressure (And how to eat more of them)

Efforts to lower blood pressure should ideally be a change in lifestyle that becomes every day habit. While you can’t just eat one magic food to lower blood pressure, you CAN include “power foods” in your diets for maximum health and nutrition benefits (not to mention great tasting dishes).


Spinach is versatile, low in calories, and packed with fiber, potassium, folate, iron, and magnesium. Sneak spinach into salads, smoothies, and sandwiches to get the heart-healthy benefit of this food.

Why spinach is on the list of foods that lower your blood pressure? Spinach helps in a variety of ways, most notably the potassium for your blood pressure, but its fiber content also aids your cholesterol levels.


Bananas are a low maintenance and an easy way to add more potassium to your diet. Bananas are perfect for on the go breakfast, snack, or as an addition to lunch.

Why bananas are on the list of foods that lower your blood pressure? It’s clear bananas are the most common dietary source of potassium, a key nutrient for lower blood pressure.

Sweet Potato:

Once again, a great source of magnesium, calcium, and potassium! Just add some cinnamon and allspice and BOOM you have dessert. Roast it with garlic and thyme and behold: a savory side dish.

What we’re trying to say is the sweet potato is versatile, delicious, AND heart healthy!

Why sweet potato is on the list of foods that lower your blood pressure? Sweet potatoes are packed with nutrients including the heart-healthy potasisum.


We know, we know, everyone thinks salmon is the miracle food for the heart. That’s because, packed with Omega-3s and potassium, it’s kind of ideal. Not to mention delicious when cooked on a cedar plank. It’s a heart healthy excuse for fine dining.

Why salmon is on the list of foods that lower your blood pressure? The omega-3 fatty acids in salmon help eliminate the bad cholesterol from your body to help reduce your blood pressure.

Boost a heart healthy diet by supplementing with L-arginine.


We saw that. We saw you cringe. “NO one likes beets,” you say, “Beets taste like dirt!” First of all, you’re probably doing beets wrong. Beets are an awesome source of nitrates, which could help improve blood pressure by way of vasodilation.

Would you believe us if we said that beets could make phenomenal brownies and are delicious when roasted and put in a salad? Time to expand your horizons for the sake of your heart.

Why beets are on the list of foods that lower your blood pressure? The nitrates found in beets boost your blood flow by dilating the blood vessels to help improve your blood pressure.


Oatmeal contains lots of fiber, which reduces the body’s absorption of bad cholesterol and stabilizes blood sugar, and antioxidants called avenanthramides prevent arteries from hardening and heart disease.

Talk about a breakfast that packs a punch! Instead of flavoring oatmeal with honey or brown sugar, add fruit, skim milk, or spices to give it personality!

Why oatmeal is on the list of foods that lower your blood pressure? Oatmeal’s fiber content is a significant way to reduce the fats and carbohydrates your body is holding on to. By reducing that storage, you put less strain on your heart and help improve your blood pressure.


Dandelion is easier to consume than one would expect. Entirely edible, dandelion helps your body release extra sodium, works as a natural diuretic, and provides potassium for better heart and muscle function.

Dandelion greens can be consumed in salads, and dandelion root is found in many teas!

Why dandelion is on the list of foods that lower your blood pressure? Eliminating the excess sodium you take in can significantly help to reduce your blood pressure.


Strawberries, blueberries, and raspberries pack in fiber and vitamin C, all while being naturally sweet and delicious. Add them to oatmeal, a smoothie, or just munch on them plain for a heart healthy snack!

Why berries are on the list of foods that lower your blood pressure? Berries offer both vitamins and nutrients to help support your heart and lower your blood pressure.

Black Beans

Full of B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, you should never doubt the power of the bean. Add black beans to a salad, soup or get fancy and use them in homemade veggie burgers!

Why black beans are on the list of foods that lower your blood pressure? Black beans have just about every nutrient we’ve mentioned found in the other foods that help lower your blood pressure.

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