Which other foods contain vitamin C? 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 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.

However, the authors highlight the need for more trials with larger sample sizes. In a small study , 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. One serving of watermelon is 1 cup of chopped fruit or 1 slice of around 2 inches.

Oats contain a type of fiber called beta-glucan, which may benefit heart health, including blood pressure. A rodent study 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.

Leafy green vegetables are rich in nitrates, which help manage blood pressure. Research from suggests that eating at least 1 cup of green leafy vegetables daily can lower blood pressure and reduce the risk of cardiovascular disease.

A serving of fresh leafy greens is 2 cups of fresh leaves or 1 cup of cooked leafy greens. Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin. A review concludes that garlic in general, and specifically Kyolic garlic, can reduce:.

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. Fermented foods are rich in probiotics , which are beneficial bacteria that may help manage blood pressure.

In , researchers analyzed data from 11, 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 advise people to limit their salt intake. However, a study did not find that eating salt-fermented vegetables increased the risk of high blood pressure despite the high sodium content.

Probiotic supplements are another option. Lentils provide protein and fiber, and experts say they may benefit the blood vessels of people with hypertension. A study analyzed legume intake over 3. Researchers associated higher legume consumption of 55—70 grams g daily with a lower risk of hypertension.

Legumes included lentils, peas, beans, and more. A study 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.

Pomegranates contain antioxidants and other ingredients that may help prevent high blood pressure and atherosclerosis. A 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 review 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.

Cinnamon may help reduce blood pressure by a modest amount, according to a review. 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.

Several studies have found that eating nuts of various types can help manage hypertension. A study suggests regular walnut consumption reduces systolic blood pressure in older adults with mind hypertension.

A cross-sectional study also suggests that moderate nut consumption, 55— g daily, may help to manage hypertension in children. People should not consume nuts if they have a nut allergy. In a study , people consumed 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. The AHA recommends consuming 2 servings of 3 ounces oz of oily fish per week, as it may lower the risk of cardiovascular disease.

A research report 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. Some fish contain mercury, and people should check the latest Food and Drug Administration FDA guidelines to ensure they do not consume too much.

They can also visit this website to check which fish is currently sustainable. Tomato contains lycopene, an antioxidant that may be beneficial for heart health. A review 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 researchers have found that high doses of lycopene reduced systolic blood pressure while lower levels did not.

Decreasing salt intake can benefit the heart and reduce blood pressure in people with hypertension. The USDA recommends limiting sodium intake to 2. Although moderate coffee consumption may benefit heart health, high coffee consumption can increase blood pressure and the risk of certain complications in people with hypertension.

A study found that high coffee consumption increased the risk of death due to cardiovascular disease in people with severe hypertension. Regular alcohol consumption can significantly increase the risk of high blood pressure. According to a review , even moderate consumption can cause high blood pressure in females.

The AHA 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:. Processed foods may contain added salt and harmful fats.

A study found that people with a high consumption of processed foods were more likely to have high blood pressure.

Learn 50 foods to avoid if a person has high blood pressure. As well as dietary measures, the AHA recommends the following tips for lowering blood pressure:. Learn 15 natural ways to lower blood pressure.

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. According to a small study , drinking more water each day may lower blood pressure, but more research is necessary.

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. 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 berries , bananas and other foods containing potassium, beetroot juice and beets, leafy green vegetables , and more.

Natural methods of lowering blood pressure include getting enough physical activity, limiting alcohol intake, managing stress, avoiding smoking, and maintaining a moderate weight. Consuming a heart-healthy diet is also important.

Get the fact sheet on understanding nutrition labels: English PDF Spanish PDF. With so many marketing messages being thrown at you in the grocery store, it can be difficult to know what is truly healthy. To make it easier, the American Heart Association developed the Heart-Check mark.

When you see this symbol on food packaging, it means that the product meets AHA criteria for saturated fat, trans fat and sodium for a single serving of the food product for healthy people over age 2.

Learn more about the Heart-Check Certification Program. As its name implies, the DASH ,or Dietary Approaches to Stop Hypertension, eating plan is designed to help you manage blood pressure. Emphasizing healthy food sources, it also limits:.

In addition to being easy to follow, delicious and varied, the DASH eating plan is proven effective. Written by American Heart Association editorial staff and reviewed by science and medicine advisors.

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Egg eaters also had a significantly lower likelihood of developing high blood pressure over the long term Eating eggs also does not appear to be linked with other risk factors for heart disease beyond blood pressure, and the latest evidence seems to support adults in good health eating up to 3 eggs per day Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.

Lycopene has been significantly linked with beneficial effects on heart health, and eating foods high in this nutrient may help reduce heart disease risk factors like high blood pressure A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your chance of heart disease and dying from heart disease Additional studies have shown an inconsistent relationship between a diet with tomatoes and blood pressure, so more clinical studies may be needed Broccoli is known for its many beneficial effects on health , including the health of your circulatory system.

For example, adding this cruciferous veggie to your diet may be a smart way to reduce blood pressure. Broccoli is loaded with flavonoid antioxidants , which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body A study that included data from , people found that those who consumed four broccoli servings or more per week had a lower likelihood of high blood pressure than those who consumed broccoli once a month or less Yogurt is a nutrient-dense dairy product packed with minerals that help regulate blood pressure, including potassium and calcium A study also showed that among people with high blood pressure, having a serving of yogurt per day was linked with lower SBP levels.

No effects were found for people with blood pressure in the typical levels The researchers suggest that increasing daily yogurt consumption by one level was linked with a 1. For example, increasing the daily amount of yogurt you eat from 2 to 4 times per week to 5 to 6 times per week may benefit people with high blood pressure Certain herbs and spices contain powerful compounds that may help reduce blood pressure by helping blood vessels relax Some herbs and spices that may help lower blood pressure according to results from animal and human research include 34 , 35 , 36 :.

More recently, a study on 71 people with risk factors for heart disease found that seasoning foods with 6. Potatoes have several plant-based compounds that could be useful in managing blood pressure levels.

A baked medium potato grams with the skin contains milligrams of potassium. A study fed 30 adults at high risk for or with high blood pressure four possible diets, including one diet with 1, milligrams of potassium from potatoes boiled, baked, pan-heated , for 17 days.

At the end of the study, the researchers concluded that the diet with potatoes reduced SBP as part of an overall healthy diet providing roughly 3, milligrams of potassium per day Kiwifruit is exceptionally high in vitamin C and contains other nutrients involved in blood pressure regulation, including fiber, potassium, and magnesium They also provide various plant-based polyphenol and antioxidant compounds.

A study of 43 healthy Asian adults from New Zealand found that eating two kiwis at breakfast every day for 7 weeks resulted in a 2. Additional research with more people over longer periods of time may help confirm the role kiwi could play in helping lower blood pressure.

Lean animal proteins might include any of the following meat or poultry foods that provide high quality protein and nutrients involved in blood pressure management:. An older study with a small sample of older adults with elevated blood pressure found that when lean pork was substituted for chicken or fish in a modified DASH Dietary Approaches to Stop Hypertension diet for 6 weeks, it lowered blood pressure comparable to a more traditional DASH diet Research from scientists in China supports varying your protein sources for a lower possibility of developing high blood pressure.

Lean meats can be part of a balanced eating plan for lowering blood pressure if they meet your personal taste, budgetary, and cultural food needs. The following includes frequently asked questions about foods that may help reduce or prevent high blood pressure.

But, having a diet rich in foods with certain nutrients like potassium may help lower or maintain healthy blood pressure over the long term.

Experts recommend the DASH diet for people with high blood pressure or those looking to maintain optimal levels. It includes foods like fruit, vegetables, and whole grains. Water can help you meet your daily hydration needs.

Bananas are a source of potassium , a mineral involved in maintaining blood pressure. A diet with potassium-rich foods may help lower blood pressure. If you have high blood pressure, consider significantly limiting or avoiding foods high in sodium, added sugars, and saturated fat.

You can also try swapping fattier cuts of meat for leane options. Along with other lifestyle modifications, a healthy diet can significantly lower blood pressure levels and help reduce your heart disease risk. If you have high blood pressure levels or want to maintain healthy blood pressure, adding a few foods listed in this article to your diet may help.

It may be best to speak with a doctor or registered dietitian before making significant changes to your eating plan. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 17 Best Foods for High Blood Pressure.

Medically reviewed by Imashi Fernando, MS, RDN, CDCES — By Jillian Kubala, MS, RD — Updated on June 20, Citrus Fatty fish Leafy greens Nuts and seeds Legumes Berries Amaranth Olive oil Carrots Eggs Tomatoes Broccoli Yogurt Herbs Potatoes Kiwifruit Lean meat FAQs Summary.

Citrus fruit. Salmon and other fatty fish. Leafy greens. Nuts and seeds. Share on Pinterest. Olive oil. Tomatoes and tomato products.

Herbs and spices. Lean meats. Your target will be based on your risk factors and other medical problems. The low-salt Dietary Approaches to Stop Hypertension DASH diet is proven to help lower blood pressure.

Its effects on blood pressure are sometimes seen within a few weeks. This diet is rich in important nutrients and fiber.

It also includes foods that are higher in potassium, calcium, and magnesium and lower in sodium salt than the typical American diet. Try to get at least 30 grams g of daily fiber.

Check with your provider before you increase the potassium in your diet or use salt substitutes which often contain potassium. People who have kidney problems or who take certain medicines must be careful about how much potassium they consume. Bakris GL, Sorrentino MJ.

Systemic hypertension: mechanisms, diagnosis, and treatment. In: Libby P, Bonow RO, Mann DL, Tomaselli GF, Bhatt DL, Solomon SD, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine.

Philadelphia, PA: Elsevier; chap National Heart, Lung, and Blood Institute. DASH eating plan. Accessed September 8, Rayner B, Charlton KE, Derman W, Jones E. Nonpharmacologic prevention and treatment of hypertension.

In: Johnson RJ, Floege J, Tonelli M, eds. Comprehensive Clinical Nephrology. Whelton PK, Carey RM, Aronow WS, et al.

J Am Coll Cardiol. PMID: pubmed. Updated by: Jacob Berman, MD, MPH, Clinical Assistant Professor of Medicine, Division of General Internal Medicine, University of Washington School of Medicine, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.

Editorial team. High blood pressure and diet. DASH DIET The low-salt Dietary Approaches to Stop Hypertension DASH diet is proven to help lower blood pressure. The goals of the DASH diet are: Limit sodium to no more than 2, mg a day eating only 1, mg a day is an even more effective goal.

Low-fat dairy products appear to be especially beneficial for lowering systolic blood pressure. When choosing fats, select monounsaturated oils, such as olive or canola oil. Choose whole grains over white flour or pasta products. Choose fresh fruits and vegetables every day. Many of these foods are rich in potassium, fiber, or both.

Eat nuts, seeds, or legumes dried beans or peas daily. Fish, skinless poultry, and soy products are the best healthy protein sources.