High blood pressure

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10 Best Foods for High Blood Pressure (Plus 8 of the Worst)

Help control your BP numbers by watching what’s on your plate

Hallie Levine,

Updated April 26, 2026

AARP

En español

Updated April 26, 2026

heart healthy foods from salmon to apples on and around a wooden serving tray

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Key takeaways

Nearly half of U.S. adults have high blood pressure, but diet changes can significantly lower readings.
The DASH diet and modest salt reduction can cut blood pressure by amounts similar to medication.
Foods rich in potassium, magnesium, fiber and antioxidants support healthier blood pressure control.

Nearly half of all adults — about 48 percent — have high blood pressure, defined as anything greater than 130/80 millimeters of mercury (mm Hg), according to the U.S. Centers for Disease Control and Prevention (CDC). That share rises with age, as more than 70 percent of adults 60 and older have hypertension.

One of the most straightforward ways to help get your blood pressure under control is to watch what you put on your plate, says Dr. Luke Laffin, codirector of the Center for Blood Pressure Disorders at the Cleveland Clinic.

One option is to adopt the Dietary Approaches to Stop Hypertension (DASH) diet, which is rich in fruits, vegetables, lean meats, nuts, seeds, whole grains and low-fat dairy and low in sodium. A review of 30 randomized, controlled trials published in 2020 in the journal Advances in Nutrition concluded that people who adopted the DASH diet saw significant reductions in their blood pressure, even if they didn’t have high blood pressure, compared with control groups.

A 2025 review of multiple studies published in Clinical Hypertension found that following the DASH plan consistently lowered systolic and diastolic blood pressure.

“It’s equivalent to taking one or two blood pressure medications,” Laffin says.

And a little salt reduction goes a long way. One recent study found that cutting just a teaspoon of salt over a week lowered blood pressure by around 6 mm Hg, about the reduction many people see when they take a common high blood pressure medication.

To get control of blood pressure, it’s best to concentrate on an overall healthy diet rather than focus on one food in particular. “All these nutrients work synergistically together,” says Maya Vadiveloo, an associate professor of nutrition and food sciences at the University of Rhode Island.

“Foods like fruits, vegetables and low-fat dairy are rich in micronutrients that work together to regulate blood pressure,” says Vadiveloo, who is also chair of the Lifestyle Nutrition Committee at the American Heart Association (AHA).

They also replace more harmful foods that can elevate blood pressure, like salty snacks.

But some specific foods are good to include in your diet because they are rich in nutrients that help lower blood pressure. Here are the top foods to eat — and those to avoid.

10 great foods for controlling high blood pressure

1. Bananas

These are rich in potassium, a nutrient shown to help lower blood pressure, says Laffin. One medium banana provides about 375 milligrams of potassium, contributing 11 percent of the recommended daily intake for a man and 16 percent for a woman. The only caveat is if you have late-stage kidney disease, says Laffin. In that case, you’ll need to be careful with potassium consumption, so check with your doctor before loading up on bananas.

2. Blueberries

These contain resveratrol, a substance that helps relax blood vessels, says Dr. Nieca Goldberg, a cardiologist at NYU Langone Health and host of the Beyond the Heart podcast. They’re also rich in anthocyanins, a group of plant pigments that promote heart health. A study published in 2019 in The Journals of Gerontology found that people who drank a wild blueberry beverage daily for 28 days saw a 5 mm Hg drop in blood pressure. A 2024 analysis of 11 studies in Frontiers in Physiology found that eating blueberries was linked to a decrease in diastolic blood pressure. An added bonus: Blueberries seem to be especially good for the brain, according to research from Rush University.

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3. Spices

If you have high blood pressure, your doctor will tell you to avoid the saltshaker. Season your food with spices instead. A study published in 2021 in The American Journal of Clinical Nutrition found that seasoning foods with 6.6 grams of herbs and spices a day was linked to lower blood pressure after just four weeks. The study looked at a blend of 24 herbs and spices, including basil, thyme, cinnamon and turmeric. “What was interesting is that we didn’t even decrease sodium at all — the herbs and spices decreased blood pressure independently,” says study coauthor Penny Kris-Etherton, the Evan Pugh university professor of nutritional sciences at Penn State University.

4. Dark chocolate

It’s rich in the cacao flavonoid, an antioxidant that dilates blood vessels and thus lowers blood pressure, Kris-Etherton says. Look for a bar that contains 70 to 85 percent cacao, according to the AHA, since that indicates it’s richer in flavonoids.

A review of 35 clinical trials published in 2017 in the Cochrane Library found that regular consumption of cocoa lowered blood pressure by about 4 points in people who already had high blood pressure. A 2024 review of 31 studies published by MDPI, a publisher of open-access scientific journals, found that cocoa extract or dark chocolate with 70 percent cacao or more lowered diastolic and systolic blood pressure as well as total cholesterol.

“You just need to be careful because if you eat too much, you’ll gain weight,” says Kris-Etherton. And excess weight is associated with higher blood pressure.

5. Nuts

They’re rich in magnesium and potassium, two minerals that have been shown to reduce blood pressure, says Vadiveloo. “They’re also rich in fiber and healthy fat, which helps with cholesterol regulation, which in turn improves arterial health and thus reduces blood pressure,” she explains.

A study published in 2019 in the Journal of the American Heart Association found that participants who replaced 5 percent of the saturated fat in their diet with walnuts saw a decrease in blood pressure over six weeks.

6. Yogurt

Eating yogurt regularly may lower blood pressure by about 7 points, according to a study published in 2021 in the International Dairy Journal. “Dairy is 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 may help control blood pressure.

Full-fat yogurt is fine if you prefer the taste. Research suggests it won’t raise your blood pressure any more than a low-fat or no-fat version.

7. Beets

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

8. Fatty fish

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

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

9. Whole grains

“They are a rich source of magnesium, especially when compared to white bread,” says Vadiveloo. A Japanese study published in 2020 in the journal Nutrients found that people who frequently consumed whole grains were about 60 percent less likely to develop high blood pressure over three years than those who didn’t eat them.

10. Tea

Certain teas, like hibiscus and green tea, have compounds that may help relax blood vessels and improve circulation, which reduces blood pressure, says Sandra J. Arévalo, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. A 2025 report in Blood Pressure on 36 randomized clinical trials linked green tea to modest reductions in systolic and diastolic blood pressure.

"Hibiscus tea is also a diuretic," Arévalo points out. "Removing extra fluid from your body helps the circulatory system to relax, and this helps to lower blood pressure." A 2022 report in Nutrition Reviews on 17 existing trials showed similar results in blood pressure reduction among those taking hibiscus tea, compared with a placebo.

8 foods to avoid for high blood pressure

1. Restaurant food

About 70 percent of the sodium we eat comes from either packaged or restaurant food, according to the CDC. “I just saw a patient whose blood pressures were high on days where he noted he either went to a restaurant or ordered takeout like Chinese food,” Goldberg says. The best step is to limit eating out as much as possible, and if you do, ask to see the nutrition content, including sodium.

You can also ask for no salt to be added to your meal. “You might want to just order sauce on the side to lower the salt content,” advises Goldberg. And look for entrées that are steamed, baked, grilled, poached or roasted. These tend to be prepared in ways that have less sodium.

2. Cheese

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

3. Condiments

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

4. Canned beans (unrinsed)

While beans themselves are heart-healthy and can help reduce blood pressure, the canned versions are usually loaded with salt. You can still eat canned beans, but reduce the sodium by rinsing them for about 10 seconds under lukewarm water and then draining them for about two minutes. You’ll cut the sodium by up to 40 percent but not the other heart-healthy vitamins and minerals.

5. Baked goods

Bread and rolls are No. 1 on the list of the top sources of sodium, according to the CDC. A slice of bread typically has only 100 to 200 milligrams 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, choose oatmeal instead of toast for breakfast, and skip the rolls at dinner. Opt instead for brown rice or quinoa.

6. Black licorice

Real black licorice — not licorice-flavored candy— can cause blood pressure to spike. Derived from licorice root, the treat contains glycyrrhizin, which can cause the body to retain water and sodium, which in turn raises blood pressure.

Eaten in large amounts, black licorice can lower potassium levels in the body. Low potassium levels can cause abnormal heart rhythms and congestive heart failure. An occasional twist or two isn’t a problem, says the AHA, but you should be aware of the dangers of eating too much.

7. Alcohol

“Alcohol is toxic to the heart and can weaken its muscles,” explains Goldberg. It can also raise your blood pressure, according to the AHA. In its 2025 guidelines, the organization recommends reducing or eliminating alcohol consumption.

8. Deli sandwiches

Fan of the classic deli sandwich? You’ll want to limit your intake if you have high blood pressure. Cold cuts and cured meats make the CDC’s list of foods highest in sodium. A 2021 study published in The American Journal of Clinical Nutrition found that a higher intake of processed meats — bacon, hot dogs and deli meat, for example — was associated with a higher risk of cardiovascular disease.

Cheese, a common sandwich ingredient, is also on the CDC’s high-sodium list, as is bread. The AHA recommends minimizing processed meats from the deli counter and instead slicing up leftover chicken or turkey for sandwiches.

Editor’s note: This story, first published Jan. 24, 2023, has been updated to include new information.

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The key takeaways were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Hallie Levine is a contributing writer and an award-winning medical and health reporter. Her work has appeared in The New York Times, Consumer Reports, Real Simple, Health and Time, among other publications.

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