9 Best (& 6 Worst) Foods for High Blood Pressure

6. Yogurt

According to a 2021 study, regular consumption of yogurt can lower blood pressure by around 7 points. to study published in the International Dairy Journal. “Dairy products are a good source of nutrients such as calcium, potassium, and magnesium,” says Kris-Etherton. All of these have been shown to help lower blood pressure.

Many yogurts are also rich in probiotics, good bacteria that can also help control blood pressure. A 2014 review published in the journal Hypertension concluded that regular consumption of probiotics reduced systolic blood pressure (the upper number) by almost 3.6 mmHg and diastolic blood pressure (the lower number) by about 2.4 mmHg. Full-fat yogurt is good if you prefer the taste: Research suggests it won’t raise your blood pressure any more than a low-fat or fat-free version.

7. Beets

A 2021 Danish study published in the European Journal of Epidemiology found that people who ate the highest amounts of nitrate-rich vegetables such as beets and leafy greens had nearly 2.6 points lower systolic blood pressure on average than those who ate the least amount of these foods.

8. Oily fish

Fish like tuna, salmon, and mackerel are all high in healthy fats called omega-3 fatty acids, which have been shown to reduce the risk of heart attack and stroke. But they can also help improve blood pressure through indirect means, says Vadiveloo. “If you eat fish instead of animal protein high in saturated fat, such as red meat, processed meat, or whole dairy products, it can also favorably affect your blood pressure,” she explains.

A 2022 study published in the Journal of the American Heart Association found that people who consumed 2 to 3 grams of two omega-3 fatty acids, DHA and EPA, reduced their blood pressure by about 2 points compared to those who did not.

9. Whole grains

“They are a rich source of magnesium, especially compared to white bread,” says Vadiveloo. A 2020 Japanese study published in the journal Nutrients found that people who frequently ate whole grains were about 60% less likely to develop high blood pressure over a three-year period than those who did not.

6 foods to avoid for high blood pressure

1. Restaurant food

According to the CDC, about 70% of the sodium we eat comes from packaged foods or restaurants. “I just saw a patient with high blood pressure on days when he noticed he either went out to a restaurant or ordered takeout like Chinese food,” Goldberg said. The best thing to do is to limit eating out as much as possible and, if you do, ask if it’s possible to see the nutritional content (including sodium).

You can also ask not to add salt at your meal. “You might just want to order sauce on the side to reduce the salt content,” advises Goldberg. Also look for steamed, baked, broiled, poached, or roasted foods—these all tend to be prepared in a way that is lower in sodium.

2. Cheese

It might sound like a healthy snack, given that it’s high in blood pressure-reducing calcium, but many types of cheese are loaded with salt, says Kris-Etherton. She recommends sticking to a low-sodium cheese like Swiss or fresh mozzarella. It’s fine to indulge once in a while if you don’t already have high blood pressure.

3. Condiments

Ketchup, soy sauce, bottled salad dressing, jarred salsas, and mustard can all be high in sodium. Look for lower-sodium versions or opt for lemon juice or vinegar for extra flavor, advises Laffin.

4. Canned beans (not rinsed)

While the beans themselves are heart-healthy and can help lower blood pressure, the canned variety is usually loaded with salt. You can still eat canned beans, but reduce the sodium by rinsing them for about 10 seconds under warm water, then draining them for about two minutes. You will reduce sodium by up to 40 percentbut not the other heart-healthy vitamins and minerals.

5. Baked goods

Bread and rolls are number 1 on the list of top sources of sodium, according to the CDC. A slice of bread usually only contains 100-200mg of sodium, but if you eat a lot of bread (which many of us do), it can add up. Try to avoid baked goods as much as possible. For example, try eating oatmeal instead of toast for breakfast and avoid dinner rolls. opt for brown rice or quinoa instead.

6. Alcohol

A 2019 study published in the Journal of the American College of Cardiology of more than 17,000 American adults found that moderate alcohol consumption – defined as seven to 13 drinks per week – more than doubled the risk of developing hypertension. “Alcohol is toxic to the heart and can weaken its muscles,” says Goldberg. It can also raise your blood pressure, according to the American Heart Association.