Top good foods for high blood pressure

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Blueberries and strawberries with anthocyanins.A 14-year study followed 34,000 hypertensives. Anthocyanin from blueberries and strawberries lowered blood pressure by 8%.


Bananas' potassium lowers hypertension. Medium bananas contain 422 mg potassium. AHA: Potassium reduces sodium's effects and relaxes blood vessel walls.


Cheeses are calcium-rich. Parmesan cheese contains the highest at 242 milligrammes per ounce (28 grammes).

 Dark chocolate

Cacao has antioxidant flavonoids. AHA says flavonoids reduce blood pressure.Dark chocolate may not contain enough flavonoids to be beneficial.


3 kiwis per day for 8 weeks reduced systolic and diastolic blood pressure more than 1 apple per day.


Citrulline is converted to arginine, which helps produce nitric oxide, which relaxes blood vessels and encourages artery flexibility. These effects help blood flow, lowering blood pressure.


Beta-glucan and avenanthramide C, both in oats, reduce malondialdehyde levels in hypertensive rats. These results suggest oats can prevent high blood pressure and protect heart health.

 Leafy green vegetables

Leafy greens contain nitrates, which lower blood pressure. 1 cup of green leafy vegetables per day can reduce blood pressure and heart disease risk.


Rhubarb is high in fibre, vitamin K, calcium, and other nutrients. Prebiotic fibre promotes healthy gut bacteria development .

Fermented foods

Probiotics in fermented foods may help manage blood pressure.Menopausal women who ate fermented soy foods had a lower hypertension risk. Men were an exception.

 Lentils and other pulses

Lentils provide protein and fibre, which can benefit hypertensive blood vessels.

 Natural yogurt

Trusted Source compared data from people with and without hypertension to determine if fermented dairy products cause hypertension.


Pomegranates reduce hypertension and atherosclerosis.A 2012 study found that drinking one cup of pomegranate juice daily for 28 days lowered blood pressure.


Consuming 2 g of cinnamon per day for 8 weeks or more lowered blood pressure in obese people.


Walnuts, hazelnuts, and pistachios improve endothelial function, which benefits blood pressure and heart health.

Citrus fruits

Citrus fruits contain heart-healthy hesperidin.Orange juice helps lower systolic blood pressure, and hesperidin contributes to this effect.

 Oily fish

In 2016, people with high systolic blood pressure saw improvements after taking fish oil supplements for 8 weeks.

 Tomato extract

Consuming tomato extract can lower systolic blood pressure in people with or without hypertension. 

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