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!

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

Bananas

High in potassium which protects against high blood pressure.

Ways to use them:

Copycat Starbucks Protein Blended Cold Brew

Pumpkin Spice Smoothie Bowl

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

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

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

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

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!

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

Pistachios

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

Ways to use them:

Matcha Pistachio Protein Balls

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

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?

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. love finding natural items that will help us repair our bodies. thanks for sharing come see us at http://shopannies.blogspot.com

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3. 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

4. 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

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