The Best Foods for High Blood Pressure

By Candace Braun Zafirellis
Published 4/30/2025
The Best Foods for High Blood Pressure
Photo Credit: iStock

Trying to find simple ways to manage your high blood pressure? You probably have a long list of foods you're supposed to avoid to keep your heart healthy. But it's just as important to have a list of low sodium foods you should be eating more. That’s why we’re sharing this list of the 10 best foods for high blood pressure along with low sodium recipes you can make with each one.

Why should you avoid salty foods if you have high blood pressure? High sodium foods such as salty chips, pizza, processed meats and frozen meals can cause your body to retain water, putting extra pressure on blood vessels. Over time this can lead to high blood pressure and a higher risk of stroke and heart disease later on.

Following a low sodium diet helps your blood vessels relax, enabling the heart to pump more easily.  A low sodium diet may help lower your blood pressure and reduce your risk of serious health issues long term. Not only that, but cooking with heart healthy foods rich in potassium, magnesium and fiber will help your body get rid of built-up sodium and improve blood flow so your heart won't need to work as hard.

To get you started, here is a list of some of the best foods to help manage high blood pressure and naturally reduce the sodium in your diet.

The Best Foods to Lower Blood Pressure

Here are 10 powerhouse foods that may help lower blood pressure along with heart healthy recipes to make with each one:

  1. 01

    Avocados

    Avocados are known to be a super food because they’re rich in healthy fats that are good for your heart. Plus, avocados are packed with almost 1,000mg of potassium. 

    Not sure how to cut an avocado? Watch this video.

    • Avocado Egg Nests

      Heart Healthy Avocado Egg Nests
      Photo Credit: Baldwin Publishing Staff Photographer
      30 mins

      Made with creamy avocados and high protein eggs, this healthy avocado recipe is packed with monounsaturated fats and protein, which can help reduce cholesterol and keep blood pressure in a healthy range.

      View Recipe
  2. 02

    Berries

    Blueberries, strawberries and raspberries are packed with flavanoids, a type of antioxidant that helps keep your blood vessels healthy and improve their function over time. Enjoy a bowl of fresh berries or use them as a topping for yogurt, pancakes or cereal.

    • Mixed Berry Smoothie

      Heart Healthy Mixed Berry Smoothie
      Photo Credit: Adobe Stock
      5 mins

      Blueberries, strawberries and raspberries are packed with flavanoids, a type of antioxidant that helps keep your blood vessels healthy and improve their function over time. Enjoy a bowl of fresh berries or use them as a topping for yogurt, pancakes or cereal.

      View Recipe
  3. 03

    Oats

    Oats are a great source of beta-glucan, a special fiber that can help clean out your blood vessels and lower your blood pressure. Start your day with a bowl of oatmeal or one of our many delicious overnight oats recipes.

  4. 04

    Bananas

    Bananas are packed with as much as 450mg of potassium to help your blood pump more easily throughout your body. They’re also great as a sweetener in healthy baking recipes.

    • Banana Protein Balls

      Heart Healthy Banana Protein Balls
      Photo Credit: Baldwin Publishing Staff Photographer
      75 mins

      These tasty protein bites combine oats, pecans and bananas for a fiber-rich snack full of healthy fats that support your heart.

      View Recipe
  5. 05

    Spinach

    A good source of magnesium and potassium, these leafy greens also contain nitrates, which help relax blood vessels and improve blood flow.

    • Spinach Salad

      Heart Healthy Spinach Salad
      Photo Credit: Baldwin Publishing Staff Photographer
      15 mins

      This spinach salad is the one to make when you want a meal that’s full of healthy fiber and protein while being packed with high protein walnuts, chickpeas and feta cheese.

      View Recipe
  6. 06

    Beets

    A root vegetable that’s naturally high in nitrates, beets help dilate blood vessels and improve circulation, making them a great food to use in healthy recipes.

    • Borscht

      Heart Healthy Borscht
      Photo Credit: Baldwin Publishing Staff Photographer
      150 mins

      This beef and beet stew is low in fat and high in fiber for a heart healthy dinner you can enjoy any night of the week. Flavored with thyme, celery, garlic and onion, it’s a hearty and flavorful meal. 

       

      When you’re craving a hot meal, you can also try one of these low sodium soup recipes.

      View Recipe
  7. 07

    Lentils

    The plant-based protein in lentils helps support healthy blood vessel function while also helping lower sodium. Full of fiber, potassium and magnesium, this legume is a great option to include in meals for a healthy boost of nutrients.

  8. 08

    Salmon

    Loaded with omega-3 fatty acids, salmon is a great food for the heart, as it helps lower blood pressure, reduce stress on the heart and improve circulation.

  9. 09

    Garlic

    Making garlic a regular part of your diet has been shown to have a positive effect on blood pressure and inflammation. This fragrant vegetable contains allicin, a natural compound that helps improve blood flow.

  10. 10

    Dark Chocolate

    Dark chocolate is rich in flavonoids that help support blood vessel relaxation and improve circulation. Eating this sweet treat in small amounts may help reduce high blood pressure.

    • Chocolate Zucchini Muffins

      Heart Healthy Chocolate Zucchini Muffins
      Photo Credit: Baldwin Publishing Staff Photographer
      60 mins

      Made with dark chocolate chips, cocoa powder and fresh grated zucchini, these gluten free chocolate muffins are great as a heart healthy snack or dessert. Full of fiber and antioxidants, these muffins are as healthy as they are scrumptious.

      View Recipe

Blood Pressure Friendly Foods and Recipes

Start swapping out processed foods for some of these blood pressure friendly foods and heart healthy recipes to start feeling better and reducing your risk of heart disease.

While stress, lack of exercise and genetics can all play a role in high blood pressure, following a heart healthy diet can help improve your numbers, too. But remember to always talk with your doctor or medical provider to learn how you should be managing your blood pressure as each person’s needs are unique.

Looking to cut salt from your diet but still want to season your food? You can enhance food flavor with 3 simple ingredients.

Got the munchies? Try these 18 low sodium snack ideas for a heart healthy diet.

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