10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (2024)

A list of healthy, whole foods to incorporate into your diet for healthy blood pressure and overall wellness. Plus, some recipes to use these nourishing foods in!

Having a healthy blood pressure reading is a great indicator of overall health. Blood pressure can be influenced by family genetics and stress…both of which are sometimes out of our control. But one thing we ARE in control of that can positively or negatively affect our blood pressure is THE FOOD WE EAT.

But first…

What is blood pressure?

As blood is circulating through the body it pushes against the walls of your arteries. The measurement of that force is your blood pressure reading.

Too high of pressure can damage the arteries and too low of blood pressure can cause dizziness or weakness.

The two numbers in your blood pressure reading are Systolic (the higher number, the blood’s force when the heart is beating) and Diastolic (the lower number, the blood’s force between beats).

A healthy adult blood pressure typically ranges between 90/60 to 20/80. BP is considered HIGH if it is 130/80 or higher.

Foods for Healthy Blood Pressure

Believe it or not, the FOOD we eat is the first line of defense for achieving a healthy blood pressure. Of course, some people will need medication as well initially or long term to regulate their blood pressure, but dietary changes can be a healthy preventative measure so that you never get to that point.

I’m sharing 10 healthy, whole foods to include in your diet that promote healthy blood pressure readings. Plus some delicious ways to use them!

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (1)

Include these foods as a part of an overall healthy, whole food diet to keep your blood pressure readings in the healthy range.

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (2)

Bananas

High in potassium which protects against high blood pressure.

Ways to use them:

Copycat Starbucks Protein Blended Cold Brew

Pumpkin Spice Smoothie Bowl

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (3)

Blueberries

Good source of phytochemicals called flavonoids that help prevent + reduce hypertension.

Ways to use them:

Cinnamon Pear Waffles with Homemade Blueberry Syrup

Vegan Blueberry Overnight Oatmeal

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (4)

Garlic

Increases nitric oxide in the body which reduces blood pressure and widens the arteries.

Ways to use them:

Oil-Free Vegan Lentil Falafel

Creamy Raw Tomato Avocado Pasta Sauce

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (5)

Pomegranate

Studies have shown drinking a cup of antioxidant-rich pomegranate juice can have a positive effect on blood pressure. The fruit is antiatherogenic, antihypertensive, and anti-inflammatory.

Ways to use it:

Herbed Quinoa and Pomegranate Salad

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (6)

Dark Leafy Greens

Greens help the kidneys excrete excess sodium which in turn can decrease blood pressure.

Ways to use them:

Spicy Kale Lentil Burgers

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (7)

Pumpkin Seeds and Sunflower Seeds

Seeds in general really!! Just opt for dry roasted or raw unsalted ones.

Ways to use them:

Sunflower Seed Protein Balls

Roasted Pumpkin Seeds – 6 Ways!

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (8)

Old Fashioned Rolled Oats

A low-fat, whole grain, HIGH FIBER food. The fiber in oat is called: beta-glucan. Beta-glucan reduces cholesterol as well as reduces systolic and diastolic BP.

Ways to use them:

Eggs and Bacon Oatmeal Crust Breakfast Pizza

Peanut Butter Chocolate Chip Oatmeal Cookie Skillet

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (9)

Pistachios

Full of healthy fats. Help lower BP by lowering heart rate and blood vessel constriction.

Ways to use them:

Matcha Pistachio Protein Balls

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (10)

Red Beets

Good source of nitrates which open blood vessels and thus reduce blood pressure.

Ways to use them:

Beets and Berries Oatmeal Cookie Skillet

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (11)

Sardines (or Salmon)

Fish with omega-3s is what we’re aiming for here. So if canned sardines aren’t your thing, salmon is a great alternative! Although I encourage you to at least TRY sardines. They really are delicious and a good source of Vitamin D, Vitamin B12 (good for overall cardiovascular health), and calcium.

Ways to use them:

Simple Seafood Salad for One

Mediterranean Salmon Burgers

Do you eat these foods regularly?

Have you had your blood pressure checked recently?

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (12)
Stay connected:
Instagram:HealthyHelper
Facebook:Healthy Helper
Twitter: @Healthy_Helper
Pinterest:Healthy_Helper
TikTok: KailaProulx
Bloglovin’:Healthy Helper
Shop with me on Amazon. Favorite products, fun finds, and more!

7 responses to “10 Foods for Healthy Blood Pressure [+ recipes to use them in!]”

  1. I’ll eat salmon but I just don’t like sardines. Great article and yummy recipes. Thanks for sharing at the What’s for Dinner party!

    Reply

    • Thanks Helen!!

      Reply

  2. I’m so glad I found you at Pin Junkie, this post is filled with valuable information and love that you’ve included so many delicious recipes!

    Reply

    • Thanks for stopping by Marie!!

      Reply

  3. Thank you so much for sharing this. Be smart in choosing what you eat. And when you find the road to dieting hard and long, just remember your goal to stay healthy and well!

    Reply

    • Thanks for stopping by and checking out the post!

      Reply

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

10 Foods for Healthy Blood Pressure [+ recipes to use them in!] (2024)

FAQs

10 Foods for Healthy Blood Pressure [+ recipes to use them in!]? ›

“Foods like fruits, vegetables and low-fat dairy are rich in micronutrients that work together to regulate blood pressure.” They also replace more harmful foods that can elevate blood pressure, like salty snacks.

What are 10 foods good for blood pressure? ›

Here are the 17 best foods for high blood pressure.
  • Citrus fruit. Citrus fruits may help lower blood pressure. ...
  • Salmon and other fatty fish. Fatty fish are an excellent source of omega-3 fats, which have significant heart benefits. ...
  • Leafy greens. ...
  • Nuts and seeds. ...
  • Legumes. ...
  • Berries. ...
  • Amaranth. ...
  • Olive oil.
Jun 20, 2023

What dishes are good for high blood pressure? ›

“Foods like fruits, vegetables and low-fat dairy are rich in micronutrients that work together to regulate blood pressure.” They also replace more harmful foods that can elevate blood pressure, like salty snacks.

What foods are good for raising blood pressure? ›

Salty foods can increase blood pressure. Try eating canned soup, smoked fish, cottage cheese, pickled items, and olives. Caffeine. Coffee and caffeinated tea may temporarily spike blood pressure by stimulating the cardiovascular system and boosting your heart rate.

What is a good lunch for high blood pressure? ›

Our pick for the best lunch for high blood pressure is a Vegan Superfood Grain Bowl. This grain bowl is made with a base of fiber-rich quinoa, which is topped with baby kale, beets, avocado, edamame, sunflower seeds and a simple dressing made from hummus and lemon juice.

What is the number one fruit to lower blood pressure? ›

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

What food bring blood pressure down fast? ›

Beans, tomatoes, mushrooms, and avocado are other potassium-rich foods that may help lower blood pressure naturally. Kiwifruit: According to one study, eating two kiwifruit daily may help lower blood pressure. Kiwi is delicious chopped up in fruit salad or sprinkled on top of plain yogurt.

What is the best drink in the morning for high blood pressure? ›

What should someone with high blood pressure drink in the morning? Some drinks that may help lower blood pressure in the morning include beetroot juice, tomato juice, and certain types of tea. Blood pressure is the force a person's blood exerts on the walls of the arteries as it is pumped by the heart.

What should I eat if I have high BP? ›

Healthy diet

The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful. Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.

How can I bring my BP down quickly? ›

How to lower your blood pressure immediately without medication
  1. A 60-second trick to lower blood pressure immediately is to take a deep breath and try to relax. ...
  2. Drink some water. ...
  3. Try some mild physical activity. ...
  4. Eat some dark chocolate. ...
  5. Take a cold shower. ...
  6. Get some sun. ...
  7. Drink beetroot and apple juice.
Apr 1, 2024

Do bananas lower blood pressure? ›

The Bottom Line. Bananas are a nutritious and tasty option for helping lower blood pressure. Loaded with essential nutrients like potassium, fiber and vitamin C, bananas offer several benefits for cardiovascular health. Their potassium content counterbalances sodium intake, promoting blood vessel relaxation.

What sandwich is good for blood pressure? ›

Baked Chicken Sandwich Instead of Cold Cut Sandwich

For a bonus, a sandwich on whole-grain bread with low-fat cheese and mustard, instead of white bread with mayo or butter, can eliminate empty calories and increase adherence to DASH.

Can I eat a tuna sandwich with high blood pressure? ›

A 2022 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.

What is the best to eat when you have high blood pressure? ›

Healthy diet

The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful. Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.

What are good snacks for high blood pressure? ›

Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables. Read food labels to choose low-sodium products.

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Maia Crooks Jr

Last Updated:

Views: 6176

Rating: 4.2 / 5 (43 voted)

Reviews: 82% of readers found this page helpful

Author information

Name: Maia Crooks Jr

Birthday: 1997-09-21

Address: 93119 Joseph Street, Peggyfurt, NC 11582

Phone: +2983088926881

Job: Principal Design Liaison

Hobby: Web surfing, Skiing, role-playing games, Sketching, Polo, Sewing, Genealogy

Introduction: My name is Maia Crooks Jr, I am a homely, joyous, shiny, successful, hilarious, thoughtful, joyous person who loves writing and wants to share my knowledge and understanding with you.