Lowering Blood Pressure - Food & Diet Advice | Treatment Care & Tips

Treatment Care & Tips

Foods That Lower Blood Pressure

Nearly 1 out of 3 people in the U.S. has high blood pressure1. Almost half of people with high blood pressure do not have it under control2. Many people don’t have symptoms and may not know they have it for years. This is why high blood pressure is sometimes called the “silent killer.”  

Many factors of high blood pressure can’t be controlled. Age, family history and gender all play a part. But there are things you can do to help lower your blood pressure, like exercising, eating right and lowering stress. Some people also take pills to lower their blood pressure.


What we eat can help prevent high blood pressure. What we eat can also help lower blood pressure.


There is recent information about the benefits of the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is designed to help treat or prevent high blood pressure. Research shows people who were on the DASH diet lowered their blood pressure by a few points within two weeks3.


Following a DASH diet means eating foods that are low in sodium and eating plenty of vegetables, fruits and low-fat dairy products, as well as grains and fish. It also means to avoid foods that are high in saturated fat, cholesterol, and trans fats and to limit sodium, sweets, sugary drinks, and red meats.


There are also other foods that can help lower blood pressure. Eating foods that have potassium, magnesium and calcium are recommended. Some of the top foods for helping to control blood pressure include leafy greens, blueberries, beets and low-fat dairy products.

All of these foods have helpful ingredients. Leafy greens contain potassium, which can help your kidneys get rid of sodium. Berries, especially blueberries, are rich in natural flavonoids, which can help control high blood pressure. In addition, nitrates in beetroot juice have lowered blood pressure within just 24 hours4. Skim milk and yogurt contain calcium, which can help with blood flow.


There are many ways to learn how foods can help you lower your blood pressure. The American Heart Association has a lot of good information to help you get started with heart-healthy eating. 


Taking a pill isn’t the only way to help lower blood pressure. Eating the right foods can play an important part. Talk to your doctor about a diet plan to help you lower your blood pressure.



  1. https://www2.heart.org/site/SPageServer?pagename=donatenow_heart&s_src=pmxsem19&gclid=EAIaIQobChMIm9bWw6qW4wIVSr7ACh2_cQJHEAAYASAAEgLcJPD_BwE
  2. https://www2.heart.org/site/SPageServer?pagename=donatenow_heart&s_src=pmxsem19&gclid=EAIaIQobChMIm9bWw6qW4wIVSr7ACh2_cQJHEAAYASAAEgLcJPD_BwE
  3. https://www.webmd.com/hypertension-high-blood-pressure/guide/dash-diet#1
  4. https://www.healthline.com/health/foods-good-for-high-blood-pressure#foods-to-try


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