Nearly half of all adults in the United States, approximately 48 percent, are living with high blood pressure, clinically defined as readings greater than 130/80 mm Hg, according to the Centers for Disease Control and Prevention (CDC). This prevalence increases significantly with age, affecting about 70 percent of adults aged 65 and older. Fortunately, one of the most effective and straightforward strategies to manage your blood pressure is through dietary adjustments, as emphasized by Dr. Luke Laffin, Co-director of the Center for Blood Pressure Disorders at the Cleveland Clinic.
One highly recommended dietary approach is the DASH (Dietary Approaches to Stop Hypertension) diet. This eating plan emphasizes foods rich in fruits, vegetables, lean proteins, nuts, seeds, whole grains, and low-fat dairy products. A comprehensive review of 30 randomized, controlled studies, published in Advances in Nutrition in 2020, demonstrated that individuals adopting the DASH diet experienced significant reductions in blood pressure, even those without pre-existing hypertension, when compared to control groups. Earlier research further highlighted the benefits of the low-sodium DASH diet, showing blood pressure reductions of approximately 11 points in individuals with hypertension. Dr. Laffin notes that this level of reduction is comparable to the effects achieved with one or two blood pressure medications.
Even minor reductions in salt intake can yield considerable benefits. A recent study indicated that reducing salt consumption by just one teaspoon per week can lower blood pressure by around 6 mm Hg, an effect size similar to that of many common hypertension medications.
For effective blood pressure management, it’s crucial to focus on adopting a holistic healthy diet rather than emphasizing single “superfoods.” “All these nutrients work synergistically together,” explains Maya Vadiveloo, Associate Professor of Nutrition and Food Sciences at the University of Rhode Island and Chair-elect of the nutrition committee at the American Heart Association. “Foods like fruits, vegetables, and low-fat dairy are packed with micronutrients that collaboratively regulate blood pressure.” These healthy choices also displace less desirable foods that can contribute to elevated blood pressure, such as salty snacks.
However, incorporating specific foods known for their blood pressure-lowering nutrients can be particularly beneficial. Here are some top food choices to include in your diet to help control high blood pressure.
Excellent Foods for Managing High Blood Pressure
1. Bananas
Bananas are an excellent source of potassium, a key nutrient recognized for its blood pressure-lowering properties, according to Dr. Laffin. A medium-sized banana provides approximately 375 milligrams of potassium, contributing 11 percent of the recommended daily intake for men and 16 percent for women. It’s important to note that individuals with late-stage kidney disease should monitor their potassium intake and consult with their doctor before significantly increasing banana consumption.
2. Blueberries
Blueberries are rich in resveratrol, a compound known to promote the relaxation of blood vessels, says Dr. Nieca Goldberg, a cardiologist and Medical Director for Atria New York City, as well as the host of the Beyond the Heart podcast. They are also abundant in anthocyanins, a class of plant pigments that support heart health. A study published in 2019 in The Journals of Gerontology found that daily consumption of a wild blueberry beverage for 28 days resulted in a 5 mm Hg reduction in blood pressure among participants. Beyond cardiovascular benefits, research from Rush University suggests blueberries may also be particularly beneficial for brain health.
3. Spices
For individuals managing high blood pressure, reducing salt intake is often a primary recommendation. Enhance the flavor of your meals with spices instead of relying on the salt shaker. A study published in 2021 in The American Journal of Clinical Nutrition found that incorporating 6.6 grams of herbs and spices daily was associated with lower blood pressure within just four weeks. This study examined a blend of 24 herbs and spices, including basil, thyme, cinnamon, and turmeric. Penny Kris-Etherton, Evan Pugh University Professor of Nutritional Sciences at Penn State University and coauthor of the study, highlighted, “What was interesting is that we didn’t even decrease sodium at all — the herbs and spices decreased blood pressure independently.”
4. Dark Chocolate
Dark chocolate is a source of the flavonoid cacao, an antioxidant that helps dilate blood vessels, thereby contributing to lower blood pressure, explains Kris-Etherton. The American Heart Association recommends choosing dark chocolate with a cacao content of 70 to 85 percent to maximize flavonoid intake. A review of 35 clinical trials published in 2017 in the Cochrane Library indicated that regular cocoa consumption led to an approximate 4-point reduction in blood pressure in individuals with existing hypertension. However, Kris-Etherton cautions, “You just need to be careful, because if you eat too much, you’ll gain weight,” and excess weight is itself a risk factor for higher blood pressure.
