In This ArticleView AllIn This Article1. Watch Out for Sodium2. Focus on Potassium3. Choose Whole Grains4. Get Moving5. Load Up on Calcium6. Nosh on Nuts and Seeds7. Limit Alcohol8. Eat More Magnesium9. Boost Up on BerriesOther Tips for Managing Your Blood PressureFAQs
In This ArticleView All
View All
In This Article
Watch Out for Sodium
Focus on Potassium
Choose Whole Grains
Get Moving
Load Up on Calcium
Nosh on Nuts and Seeds
Limit Alcohol
Eat More Magnesium
Boost Up on Berries
Other Tips for Managing Your Blood Pressure
FAQs
Close
Photo:Getty Images
Getty Images
One of the many reasons I love being a dietitian is sharing with people how powerful food truly is. Certain foods can help manage health conditions such as diabetes, and others can help support the healthy functioning of internal systems such as our digestive tract. Even more so, food can also boost our energy levels, improve our mood and lower blood pressure, which is especially important for thosemanaging hypertension.
Nearly half of adults in the United States have high blood pressure, also known as hypertension.Hypertension occurs when the force of blood pushing against the artery walls is consistently too high. Having hypertension can put you at increased risk for heart disease and stroke.
The good news is that there are countless ways to manage blood pressure through food choices and lifestyle modifications without relying on medications. To help you navigate these options, we spoke to a team of heart-health experts, including a cardiologist and two registered dietitians. They’ve shared science-backed tips to help you lower blood pressure naturally.
The #1 Herb for Healthy Blood Pressure, According to Experts
On average, American adults consume a whopping 3,400 milligrams of sodium daily, most of which actually doesn’t come from the saltshaker.Pankaj Lal, M.D., FACC, a board-certified cardiologist and owner of Capital Cardiac Care in Maryland, says, “The American Heart Association recommends anyone with hypertension to limit their sodium intake to 1,500 mg a day.”
Most people’s high salt intake may come from pre-made meals, as meals we eat out tend to have higher amounts of sodium compared to home-cooked meals. It may also come from othersalty culpritslike condiments, canned foods and snacks like pretzels, crackers or chips. You may be surprised to discover that your favorite BBQ sauce is sky-high in sodium. Lal also recommends using substitutes likedried herbs and spicesinstead of salt when cooking at home.
Salt vs. Sodium: What’s the Difference? Health Experts Explain
“Did you know that potassium does the exact opposite of sodium in your body?” saysVeronica Rouse, M.A.N., RD, CDE, owner of The Heart Dietitian. She says, “Incorporating morepotassium-rich foodslike spinach, sweet potatoes, legumes and avocados into your diet, you can help balance out the negative effects of salt on your blood pressure.” While sodium increases your blood pressure due to promoting fluid retention,potassiumnot only lessens the effects of sodium but also helps reduce tension in your blood vessel walls.
So whip up aspinach salad, add sweet potatoes to your next batch ofchili, use lentils to makeburgers, and toss avocados into yourmorning smoothieto bump up your intake of potassium-rich foods.
8 Foods With More Potassium Than a Banana
Bonnie Taub-Dix, RDN, media dietitian, creator of BetterThanDieting.com and author ofRead It Before You Eat It: Taking You from Label to Table, says, “Whole grains may improve heart health because they are rich in fiber and can help lower blood pressure and cholesterol levels.” She says the first ingredients listed on a bread product should be “whole grains” or “whole wheat.“Other whole grainsshe says you can also toss into your shopping cart are brown rice, whole-wheat pasta, sorghum and oats.
Plopping down on the couch after a long day sounds more appealing than lacing up sneakers and hitting the gym, but moving more has heart benefits. “The best cure for high blood pressure is being active. Try at least 30 minutes of moderate exercise five days a week, or vigorous activity for 75 minutes per week,” says Lal. Find a form ofmovement you enjoyso you’ll stick with it. Dancing,walking, Pilates and cycling all count toward your physical activity minutes.
10 Foods with More Calcium than a Glass of Milk
Whether you prefer to crack open pistachios, walnuts, almonds or sunflower seeds, noshing on seeds andnuts can help lower the risk of heart disease.Taub-Dix says, “Nuts and seeds have been shown to support heart health, and they provide magnesium and potassium, fiber, antioxidants and vitamins that may help to reduce blood pressure.” The beauty of nuts and seeds is their versatility. You can sprinkle them on almost any dish, such as cereal, oats, yogurt,grain bowls, soup or salad. They add a nutty flavor and plenty of crunch. Just be sure to choose unsalted varieties.
7. Limit Alcohol
Grab a bowl of berries for a heart-healthy boost. Taub-Dix says,“Berries are rich in natural compounds called flavonoids, which play a role in controlling hypertension.” Research has shown that berries may help normalize blood pressure in people with hypertension.Plus,berries also contain lots of fiber, and a high-fiber diet positively affects blood pressure.
While the previous strategies can help with managing blood pressure, here are other helpful tips:
The Bottom Line
If you have high blood pressure, diet and lifestyle modifications, like following a heart-healthy diet and engaging in regular physical activity, can support your heart and manage blood pressure. Always consult with your health care team for personalized advice before beginning a new diet or exercise program.
Frequently Asked QuestionsOnly medications can lower blood pressure quickly. It is normal for blood pressure to fluctuate throughout the day. It may increase when you are active or stressed and lower at rest. While lifestyle changes can’t provide an immediate fix, they are crucial for long-term management.Staying well-hydratedand meeting daily fluid goals can help keep blood pressure healthy. However, drinking a single glass of water will not immediately lower blood pressure.Sticking to aheart-healthy dietand engaging in regular activity can help manage high blood pressure and potentially even reverse it. Diet and lifestyle modifications are usually the first line of care when treating high blood pressure. If blood pressure remains high after implementing these modifications, medications are prescribed to assist with lowering it.Bananascontain potassium, fiber and vitamin C, which can all support a healthy heart. However, no single food can lower high blood pressure. It is essential to follow a well-balanced, heart-healthy diet.
Frequently Asked Questions
Only medications can lower blood pressure quickly. It is normal for blood pressure to fluctuate throughout the day. It may increase when you are active or stressed and lower at rest. While lifestyle changes can’t provide an immediate fix, they are crucial for long-term management.
Staying well-hydratedand meeting daily fluid goals can help keep blood pressure healthy. However, drinking a single glass of water will not immediately lower blood pressure.
Sticking to aheart-healthy dietand engaging in regular activity can help manage high blood pressure and potentially even reverse it. Diet and lifestyle modifications are usually the first line of care when treating high blood pressure. If blood pressure remains high after implementing these modifications, medications are prescribed to assist with lowering it.
Bananascontain potassium, fiber and vitamin C, which can all support a healthy heart. However, no single food can lower high blood pressure. It is essential to follow a well-balanced, heart-healthy diet.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Facts About Hypertension.U.S. Food & Drug Administration.Sodium in Your Diet.American Heart Association.How Potassium Can Help Control High Blood Pressure.Arnesen EK, Thorisdottir B, Bärebring L, et al.Nuts and seeds consumption and risk of cardiovascular disease, type 2 diabetes and their risk factors: A systematic review and meta-analysis.Food & Nutrition Research. 2023;67. doi:10.29219/fnr.v67.8961Centers for Disease Control and Prevention.Alcohol Questions and Answers.Vendrame S, Adekeye TE, Klimis-Zacas D.The role of Berry consumption on blood pressure regulation and hypertension: An overview of the clinical evidence.Nutrients. 2022;14(13):2701. doi:10.3390/nu14132701Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: A systematic review.Cureus. 2023. doi:10.7759/cureus.46116
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Facts About Hypertension.U.S. Food & Drug Administration.Sodium in Your Diet.American Heart Association.How Potassium Can Help Control High Blood Pressure.Arnesen EK, Thorisdottir B, Bärebring L, et al.Nuts and seeds consumption and risk of cardiovascular disease, type 2 diabetes and their risk factors: A systematic review and meta-analysis.Food & Nutrition Research. 2023;67. doi:10.29219/fnr.v67.8961Centers for Disease Control and Prevention.Alcohol Questions and Answers.Vendrame S, Adekeye TE, Klimis-Zacas D.The role of Berry consumption on blood pressure regulation and hypertension: An overview of the clinical evidence.Nutrients. 2022;14(13):2701. doi:10.3390/nu14132701Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: A systematic review.Cureus. 2023. doi:10.7759/cureus.46116
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.Facts About Hypertension.U.S. Food & Drug Administration.Sodium in Your Diet.American Heart Association.How Potassium Can Help Control High Blood Pressure.Arnesen EK, Thorisdottir B, Bärebring L, et al.Nuts and seeds consumption and risk of cardiovascular disease, type 2 diabetes and their risk factors: A systematic review and meta-analysis.Food & Nutrition Research. 2023;67. doi:10.29219/fnr.v67.8961Centers for Disease Control and Prevention.Alcohol Questions and Answers.Vendrame S, Adekeye TE, Klimis-Zacas D.The role of Berry consumption on blood pressure regulation and hypertension: An overview of the clinical evidence.Nutrients. 2022;14(13):2701. doi:10.3390/nu14132701Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: A systematic review.Cureus. 2023. doi:10.7759/cureus.46116
Centers for Disease Control and Prevention.Facts About Hypertension.
U.S. Food & Drug Administration.Sodium in Your Diet.
American Heart Association.How Potassium Can Help Control High Blood Pressure.
Arnesen EK, Thorisdottir B, Bärebring L, et al.Nuts and seeds consumption and risk of cardiovascular disease, type 2 diabetes and their risk factors: A systematic review and meta-analysis.Food & Nutrition Research. 2023;67. doi:10.29219/fnr.v67.8961
Centers for Disease Control and Prevention.Alcohol Questions and Answers.
Vendrame S, Adekeye TE, Klimis-Zacas D.The role of Berry consumption on blood pressure regulation and hypertension: An overview of the clinical evidence.Nutrients. 2022;14(13):2701. doi:10.3390/nu14132701
Tejani VN, Dhillon SS, Damarlapally N, et al.The relationship between dietary fiber intake and blood pressure worldwide: A systematic review.Cureus. 2023. doi:10.7759/cureus.46116
