What Is High Blood Pressure?
Hypertension, or high blood pressure, means that the force of blood against the walls of your arteries is consistently too high.
Over time, uncontrolled high blood pressure can damage blood vessels and increase the risk of:
- Heart attack
- Stroke
- Heart failure
- Kidney disease
- Vision problems
The good news is that healthy eating and lifestyle changes can help lower blood pressure and protect your heart and blood vessels.
Your Main Nutrition Goals
- Reducing sodium
- Eating more vegetables and fruits
- Choosing whole grains and high-fiber foods
- Including beans, lentils, nuts, and seeds
- Choosing low-fat or fat-free dairy when appropriate
- Choosing fish and lean proteins
- Limiting processed foods
- Limiting added sugars
- Maintaining a healthy weight when appropriate
- Limiting alcohol
Follow the DASH Eating Pattern
DASH stands for Dietary Approaches to Stop Hypertension. The DASH eating pattern emphasizes:
DASH emphasizes
- Vegetables
- Fruits
- Whole grains
- Beans & lentils
- Nuts & seeds
- Fish & lean proteins
- Low-fat or fat-free dairy
- Healthy unsaturated fats
DASH limits foods high in
- Sodium
- Saturated fat
- Added sugars
- Highly processed foods
Sodium: One of the Most Important Changes
Reducing sodium can help lower blood pressure.
Common high-sodium foods
Try instead:
- Fresh or frozen vegetables without added salt
- Fresh meats and fish
- No-salt-added or low-sodium canned foods
- Unsalted nuts
- Herbs and spices
- Garlic
- Lemon or lime
- Vinegar
- Black pepper
Common high-sodium foods
- Processed meats
- Bacon and sausage
- Canned soups
- Frozen meals
- Pizza
- Fast food
- Chips and crackers
- Pickles
- Salted nuts
- Soy sauce and many bottled sauces
- Packaged seasoning mixes
Read the Nutrition Facts label. Compare similar products and choose options with less sodium.
For many adults with hypertension, limiting sodium to less than 2,300 mg per day is a useful upper goal, and some people may benefit from a lower target based on their medical situation. Follow your healthcare professional’s specific sodium recommendation.
Get More Potassium-Rich Foods
Potassium can help counter some of the effects of sodium and support healthy blood pressure. Good food sources include:
Bananas
Oranges
Avocado
Potatoes and sweet potatoes
Tomatoes
Spinach and other leafy greens
Beans and lentils
Plain yogurt
Fish
Functional Foods for Blood Pressure
Certain foods contain nutrients or naturally occurring compounds that may support healthy blood pressure as part of an overall healthy diet.
01
Leafy Greens
Spinach, kale, Swiss chard, and other leafy greens provide potassium, magnesium, fiber, and plant compounds. Try adding them to:
- Salads
- Soups
- Omelets
- Grain bowls
- Smoothies without added sugar
02
Beans & Lentils
Spinach, kale, Swiss chard, and other leafy greens provide potassium, magnesium, fiber, and plant compounds. Try adding them to:
- Potassium
- Magnesium
- Fiber
- Plant protein
- Try:
- Black beans
- Kidney beans
- Chickpeas
- Lentils
- Split peas
Choose no-salt-added or low-sodium canned beans, or rinse canned beans before eating.
03
Oats & Whole Grains
Oats and other whole grains provide fiber and important minerals. Choose:
- Plain oatmeal
- Steel-cut oats
- Barley
- Quinoa
- Brown rice
- Whole-grain bread
Avoid relying on highly sweetened flavored oatmeal or breakfast cereals.
04
Berries
Blueberries, strawberries, raspberries, and blackberries provide fiber and polyphenols. Try them with:
- Plain Greek yogurt
- Oatmeal
- Unsweetened cereal
- Salads
- Frozen berries without added sugar are also a convenient choice.
05
Nuts & Seeds
Nuts and seeds provide magnesium, fiber, and unsaturated fats. Choose:
- Almonds
- Walnuts
- Pistachios
- Pumpkin seeds
- Chia seeds
- Ground flaxseed
Choose unsalted varieties most of the time.
06
Fatty Fish
Salmon, trout, sardines, and other fatty fish provide omega-3 fatty acids and are excellent alternatives to processed or fatty meats. Choose fish that is:
- Baked
- Grilled
- Broiled
- Steamed rather than deep-fried
07
Garlic
Garlic can add significant flavor without adding much sodium. Use fresh garlic in:
- Vegetables
- Fish
- Chicken
- Soups
- Beans
- Whole-grain dishes
Garlic supplements should not be considered a substitute for blood pressure medication.
08
Low-Fat or Fat-Free Dairy
Plain low-fat or fat-free yogurt and milk can provide calcium, potassium, and protein. Choose unsweetened options when possible.
Bananas & Blood Pressure
Bananas can be part of a blood-pressure-friendly diet because they provide potassium. But you do not need to eat bananas specifically to lower blood pressure. Other potassium-rich foods include:
Beans
Lentils
Potatoes
Sweet potatoes
Avocado
Tomatoes
Leafy greens
Oranges
Yogurt
If you have kidney disease, ask your healthcare professional about your individual potassium needs.
Choose Better Beverages
Choose more often
- Water
- Sparkling water without added sugar
- Unsweetened tea
- Unsweetened coffee
Common high-sodium foods
- Regular soda
- Sweet tea
- Energy drinks
- Sweetened coffee beverages
- Sugary fruit drinks
Alcohol & Blood Pressure
Alcohol can raise blood pressure and may interfere with some medications. If you drink alcohol, discuss an appropriate amount with your healthcare professional.
Do not start drinking alcohol for heart or blood-pressure benefits.
Weight Management
If you are overweight or have obesity, even modest weight loss can help improve blood pressure in many people. Focus on sustainable habits rather than crash diets:
- Eat more vegetables and high-fiber foods.
- Control portions.
- Reduce sugary beverages.
- Limit highly processed foods.
- Eat slowly and mindfully.
- Stay physically active as recommended
Lifestyle Matters Too
- Nutrition is only one part of blood pressure management.
- Depending on your health and your healthcare professional’s recommendations:
- Be physically active regularly
- Maintain a healthy weight when appropriate
- Do not smoke or use tobacco
- Get adequate sleep
- Manage stress
- Monitor your blood pressure at home if recommended
- Take medications exactly as prescribed
- Keep regular medical appointments