The Best Foods for High Blood Pressure

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High blood pressure is the most common among people these days. Following a healthy diet may lower blood pressure. 

Foods rich in potassium and magnesium can help lower blood pressure levels and reduce the risk of heart disease.

High blood pressure

Here we have listed the best foods for high blood pressure that you can include if you have high blood pressure.

Leafy Greens

Leafy greens like spinach and Swiss chard are rich sources of nutrients like potassium and magnesium which helps in maintaining blood pressure levels. 

A recent study found that people who consumed 1 gram increase in potassium from diet were liked with 2 mm Hg lower systolic blood pressure. 

Spinach is high in nitrate, antioxidants, calcium, potassium and magnesium, which may support health health and lower blood pressure.

Citrus fruits

They are high in vitamins and minerals that can keep our hearts healthy by reducing heart diseases like high blood pressure.

A recent study found that eating citrus fruits every day was beneficial for managing blood pressure. 

These fruits include oranges, lemons, grapefruit etc.

It is recommended to eat at least 400 to 500 grams of citrus fruits every day if you have high blood pressure.

Fatty fish

Fatty fish like salmon are high in omega-3 fats. These fats lower the inflammation in the body and in turn, help in reducing blood pressure.

Many studies have been conducted on the relationship between omega-3 and blood pressure, and the studies have shown that daily consumption of omega-3 fats between 2 to 3 grams lowers blood pressure, and may lower the risk of high blood pressure in people with no history of heart disease.


Berries like raspberries, blueberries, strawberries, and cranberries have many health benefits including the potential to reduce high blood pressure.

They are rich in antioxidants including anthocyanins which can increase nitric oxide levels in blood. This may help lower blood pressure. But more research is needed to confirm this.

Whole grains

 Whole grains may lower blood pressure levels. Studies have shown that diets rich in these grains may help in maintaining blood pressure levels.

A review of 20 studies found that an increase in daily whole grains was linked with a reduced chance of high blood pressure.

Whole grains include whole oats, brown rice, quinoa, corn etc.


Carrots are high in compounds that are involved in many health benefits including managing blood pressure.

A study conducted in 2023 found that having 1 cup of carrot decreased high blood pressure by about 10%.


Tomatoes are rich in nutrients including potassium and lycopene.

Lycopene has been linked with benefits on heart health by reducing high blood pressure.

Studies have shown that consuming tomatoes improves high blood pressure and may help reduce the chance of heart disease.


They are loaded with antioxidants, that enhance blood vessel function and lower blood pressure by increasing nitric oxide levels in our body.

Adding this veggie to the diet daily is the smart way to reduce blood pressure.

A study on more than 1 lakh people found that those who consumed broccoli regularly had lower blood pressure than those who consumed once per month.


Yoghurt is rich in minerals like potassium and calcium that help regulate blood pressure.

A review of certain studies found that consuming yoghurt every day was linked with a 10% lower possibility of high blood pressure.

A 2021 study also showed that people with high BP had lowered their SBP levels by consuming yoghurt every day.

It is suggested to eat 6-7 times per week to get maximum benefit from yoghurt.

Additionally, you can include the following foods if you are suffering from high blood pressure.

Kiwi fruit

Lean meat


Olive oil


For more health-related content, please check our health section here.

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