Hypertension
Four foods linked with lower blood pressure
While the foods you eat can raise the risk of developing hypertension, there are also options that can help lower blood pressure
Chances are anyone that has been diagnosed with hypertension has been asked about dietary choices. Many of the things we eat and drink are known drivers are high blood pressure. The most common culprit is salt. The sodium found in salt (not just table salt but fried and processed foods too) increases blood pressure primarily by disrupting the balance of bodily fluids. When you have too much salt, your body retains more water to dilute any excess sodium for removal. This additional fluid increases the volume of blood circulating in blood vessels. Over time this extra pressure may lead vessels to stiffen making it harder for blood to flow through. This leads to higher blood pressure.
In addition to monitoring salt intake, doctors will also typically recommend that those with or at risk for hypertension cut back on alcohol and red meat. So just like some diet choices are known to raise blood pressure, there are food choices that can help lower blood pressure. Let's look at what a few of these options are.
Blueberries
Berries are a class of superfood loaded with health benefits. Blueberries in particular are known to improve blood vessel function. This is because they are rich in natural compounds called flavonoids, which are what give certain fruits their color. One kind of flavonoid called anthocyanins is believed to be especially beneficial for promoting good health. In terms of cardiac benefits, the anthocyanins in fresh blueberries can help improve blood vessel function. Studies have shown that eating a cup of blueberries daily can lower systolic blood pressure (this is the top number of a blood pressure reading). Blueberries are also associated with a host of other health benefits including improved memory and as an aid in digestion.
Yogurt
A 2021 study found that that those who regularly eat yogurt had lower systolic blood pressure and lower arterial pressure than those who did not. This is due to a few factors. First, yogurt is a good source of calcium. Beyond helping strengthen bones, calcium is known to help regulate blood pressure. In addition to calcium, yogurt is also high in other nutrients such as magnesium and potassium. Potassium helps the body process sodium and relaxes blood vessels. Today there are more varieties and flavors of yogurt than ever, but all are not the same. It is best to avoid those kinds that are high in sugar. Greek yogurt is a good choice for someone looking to make heart healthy diet choices. Adding a cup of fresh blueberries to plain yogurt will help to give it a sweeter taste and give the bonus impact of anthocyanins!
Dark Chocolate
Similar to blueberries, cocoa has a high content of flavonoids. The flavonoids found in chocolate are called flavanols. These offer anti-inflammatory properties and enhance heart health by relaxing blood vessels. Dark chocolate has double that amount of flavanols as compared with milk chocolate as well as less added sugar. Dark chocolate also contains additional nutrients in the form of polyphenols which too are known to help lower blood pressure. When shopping for dark chocolate, look for higher concentration of cocoa content. And though this sweet treat is linked with protective health properties, it is important to only consume the recommended serving size which may be about an ounce (so enjoy it slowly!).
Fish
Fatty fish such as salmon, mackerel and sardines are jam packed with many health benefits. This is because these kinds of fish are high in omega-3 fatty acids. Omega-3s are a type of polyunsaturated fat often called the 'healthy fat.' This essential nutrient cannot be produced in the body so it must be obtained through diet. Omega-3s are linked with heart health because they can help lower triglycerides, which are often involved in heart disease. Omega-3s also have been shown to help lower blood pressure in those with hypertension. Given these significant heart health benefits, the American Heart Association recommends eating a serving of fatty fish at least twice per week. For people with high blood pressure, fish is more likely to help with blood pressure regulation than animal protein high in saturated fat like steak.
When it comes to making diet choices that are protective of heart health, there are plenty of options. Choosing nutrient-rich foods over processed foods is linked with overall increased blood vessel health. This is a key factor in maintaining normal blood pressure as well as reducing the build-up of dangerous plaque which can create other heart problems. If you are ready to make changes in the foods you eat and are not sure where to begin, ask your doctor for recommendations.
Published Date April 27, 2026
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