Locations:
Search IconSearch

6 Types of Foods That Lower Blood Pressure

Foods high in vitamins C and E can help lower your blood pressure

food to lower your blood pressure

Keeping your blood pressure in check is important for your health.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

If it’s too high, your blood pressure can lead to serious conditions like stroke or heart disease.

While medications like beta-blockers can help lower your blood pressure, did you know that certain foods and nutrients can help as well?

Registered dietitian Julia Zumpano, RD, LD, shares how certain foods can help lower your blood pressure.

Types of food that can help lower blood pressure

Antioxidant-rich foods may have a small impact on blood pressure levels. Foods high in vitamin C, vitamin E, potassium, selenium or L-arginine are good options if you’re looking to lower your blood pressure. Antioxidants protect your cells from damage and can reduce inflammation, which, in turn, can keep blood pressure in control.

1. Foods high in vitamin C

Foods high in vitamin C can protect against oxidative stress, which causes inflammation. Good options include:

  • Peppers.
  • Kiwis.
  • Broccoli.
  • Brussels sprouts.
  • Strawberries.
  • Sweet potatoes.
  • Citrus fruits like oranges, grapefruits, lemons and limes.

2. Foods high in vitamin E

The fat-soluble vitamin acts as an antioxidant to help protect cells from free radical damage. Try the following foods:

  • Almonds.
  • Avocados.
  • Sunflower seeds.
  • Peanut butter.
  • Salmon.

3. Foods high in potassium

Potassium aids in blood pressure reduction by relaxing your blood vessels’ walls and helping your body remove excessive sodium. Foods include:

Advertisement

  • Bananas.
  • Potatoes.
  • Spinach.
  • Tomatoes.
  • Carrots.
  • Grapefruits.
  • Nuts/seeds like pistachios, almonds and flax seeds.
  • Avocados.

“Bananas are high in potassium, which helps your body get rid of sodium,” says Zumpano. “Eating foods high in sodium can increase your blood pressure.”

4. Foods high in selenium

Selenium is an antioxidant that helps protect your body from oxidative stress. Choose these foods for selenium:

  • Seafood like tuna, halibut and shrimp.
  • Brazil nuts.
  • Chicken.
  • Turkey.

5. Foods high in L-arginine

L-arginine helps make nitric oxide, a chemical that aids in relaxing muscle cells. Some research shows these foods can help lower blood pressure:

  • Meat.
  • Poultry.
  • Nuts/seeds like pumpkin seeds, walnuts and peanuts.
  • Beans like chickpeas and soybeans.
  • Dairy like milk, yogurt and cheese.

6. Foods high in calcium

Studies have shown that meeting the recommended dietary allowance for calcium of 1,000 milligrams and getting up to 1,500 milligrams per day can improve blood pressure. Foods rich in calcium include:

  • Dairy products like milk, yogurt, cheese and cottage cheese.
  • Almonds.
  • Dark green leafy vegetables and broccoli.
  • Dried beans and peas.
  • Fortified tofu.
  • Fortified orange juice.
  • Fortified nondairy milks like almond, soy, coconut and oat.

Other foods that may help lower your blood pressure

Garlic may also help lower your blood pressure. Garlic has been shown to help reduce inflammation. Using garlic to add flavor to your food also helps you reduce salt, which can also help lower blood pressure.

Moderate amounts of alcohol have also been shown to help lower blood pressure. Women shouldn’t exceed one drink per day, while men shouldn’t have more than two drinks per day. Keep in mind, consuming greater quantities of alcohol can cause blood pressure to rise.

Some people should drink less than this amount, or not at all, though. Drinking even moderate amounts of alcohol can interfere with certain medications and can increase your risk of other chronic conditions, including certain cancers and osteoporosis. Ask your healthcare provider if drinking alcohol is safe for you.

Do supplements work?

Certain supplements can help. But Zumpano warns that you should talk to your doctor before adding a supplement. Getting nutrients from whole foods is best.

Supplements can be risky, based on the type of supplement and the concentration taken, and may also interfere with certain medications.

The following supplements have shown promise:

“You can find omega-3 fatty acids naturally in fatty fish like salmon, tuna, herring, mackerel,” advises Zumpano. “Certain plants are also good sources like chia seeds, flaxseeds, hemp seeds, walnuts and soy.”

When it comes to CoQ10, the antioxidant may help your body’s total peripheral resistance, which can affect your blood pressure.

Advertisement

And you can also get a dose of magnesium without supplements by having a diet rich in nuts, seeds, whole grains, greens and dairy.

Adding these nutrients to your diet is a win-win situation. If you’re currently on a beta-blocker medication, you should talk to your doctor first.

“Getting the benefits naturally from foods is the best option,” says Zumpano. “Eating foods rich in antioxidants and nutrient-dense foods can improve your overall heart health.”

While including certain foods in your diet can aid in blood pressure reduction, your lifestyle choices can help, too.

“It’s very important to note exercise, stress reduction, a low-salt diet and maintaining a normal body weight can also positively influence blood pressure,” says Zumpano.

Advertisement

Learn more about our editorial process.

Related Articles

Three sets of hands holding coffee mugs and cups, with blood pressure reader and cuff on table
February 21, 2025/Heart Health
Is Caffeine Raising Your Blood Pressure?

Moderation is best when consuming caffeinated drinks to avoid unhealthy spikes in BP

Infographic of ways to lower blood pressure, including exercise, the DASH diet and eat less sodium
February 6, 2025/Heart Health
8 Proven Ways To Lower Your Blood Pressure

Medication, exercise and diet changes can all help

Person reclining on couch wearing compression socks
April 3, 2024/Heart Health
How To Raise Your Blood Pressure Immediately at Home

First things first — slowly sit or lie down

Blood pressure cuff on arm and blood pressure-reading device
February 27, 2024/Heart Health
Here’s What Your Blood Pressure Numbers Mean

An ideal blood pressure is less than 120 mm Hg systolic and less than 80 mm Hg diastolic

beet and carrot juice in a glass surrounded by beets and carrots
February 1, 2024/Heart Health
Can Certain Drinks Lower Your Blood Pressure?

While not magic elixirs, some drinks like beet juice and skim milk may help keep numbers down

Female drinking large glass of water at home.
January 29, 2024/Heart Health
What To Do if Your Blood Pressure Is Too Low

Low blood pressure got you feeling down? Staying hydrated and wearing compression socks can help

Closeup of hands holding a glass of water and an aspirin
January 16, 2024/Heart Health
Can Aspirin Lower Blood Pressure?

Don’t believe the rumors about aspirin being a magic way to lower BP

Person using electronic blood pressure monitor at home.
November 7, 2023/Heart Health
Buying a Home Blood Pressure Monitor? 6 Things You Need To Know

Steer clear of bells and whistles — simple, affordable monitors are all you really need

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad