10 Herbs That May Help Lower High Blood Pressure

4/23/22, 2:11 PM 10 Herbs That May Help Lower High Blood Pressure
APPLY
Apr. 25: Scholarship deadline NOW
NUTRITION u Evidence Based
The 17 Best Foods for High Blood

Pressure
Written by Jillian Kubala, MS, RD — Medically reviewed by Katherine Marengo
LDN, R.D., Nutrition — Updated on December 14, 2021
Hypertension, or high blood pressure, is the most common preventable

risk factor for heart disease (1  ).
Over 1 billion people around the world have high blood pressure, which is
defined as systolic blood pressure (SBP) values (the top number) of 130
mm Hg or more, diastolic blood pressure (DBP, the bottom number) of
more than 80 mm Hg, or both (2  ).
Medications, including angiotensin-converting enzyme (ACE) inhibitors,

are commonly used to reduce blood pressure levels. However, lifestyle
changes, including dietary modifications, can help lower blood pressure
levels to optimal ranges and reduce your risk of heart disease.
Following a nutritious, heart-healthy diet is suggested for all people with

high blood pressure, including those on blood-pressure-lowering
medications (1  ).
A healthy diet is essential for lowering blood pressure and maintaining

optimal levels, and research has shown that including certain foods in
your diet, especially those high in specific nutrients like potassium and
magnesium, reduces your blood pressure levels (1  , 3  ).
Here are the 17 best foods for high blood pressure.

ADVERTISEMENT
https://www.healthline.com/nutrition/herbs-to-lower-blood-pressure#7.-Thyme 1/49
WATCH VIDEO
The 5 Best Foods for High

Blood Pressure

Hypertension, or high blood pressure, is the most
common preventable risk factor for heart disease.
Watch this video to learn about the best and most
nutritious foods to maintain optimal blood pressure
levels.
ADVERTISEMENT
1. Citrus fruits
Citrus fruits, including grapefruit, oranges, and lemons, may have
powerful blood-pressure-lowering effects. They’re loaded with vitamins,
minerals, and plant compounds that may help keep your heart healthy by
reducing heart disease risk factors like high blood pressure (4  ).
A 5-month study involving 101 Japanese women demonstrated that daily

lemon juice intake combined with walking was significantly correlated
with reductions in SBP, an effect that the researchers attributed to the
citric acid and flavonoid content of lemons (5  ).
Studies have also shown drinking orange and grapefruit juice may help
reduce blood pressure. Yet, grapefruit and grapefruit juice can interfere
with common blood-pressure-lowering medications, so consult your
healthcare provider before adding this fruit to your diet (4  , 6  ).

ADVERTISEMENT
HEALTHLINE NEWSLETTER
Get our daily Nutrition email

To help you create your best meal plan, we’ll send you expert, evidence-
based guidance on nutrition and weight loss.
Enter your email
SIGN UP NOW
Your privacy is important to us. Any information you provide to us via this website may be
placed by us on servers located in countries outside of the EU. If you do not agree to such
placement, do not provide the information.
2. Salmon and other fatty fish

Fatty fish are an excellent source of omega-3 fats, which have significant
heart health benefits. These fats may help reduce blood pressure levels
by reducing inflammation and decreasing levels of blood-vessel-
constricting compounds called oxylipins (4  ).
Research has linked higher intakes of omega-3-rich fatty fish to lower

blood pressure levels.
A study in 2,036 healthy people found that those with the highest blood
levels of omega-3 fats had significantly lower SBP and DBP than those
with the lowest blood levels of these fats. Higher omega-3 intake has also
been associated with a lower risk of hypertension (7  , 8  ).
ADVERTISEMENT

ADVERTISEMENT
3. Swiss chard
Swiss chard is a leafy green that’s packed with blood-pressure-regulating

nutrients, including potassium and magnesium. One cup (145 grams) of
cooked chard delivers 17% and 30% of your daily potassium and
magnesium needs, respectively (9  ).
In people with high blood pressure, every 0.6-gram per day increase in
dietary potassium is associated with a 1.0 mm Hg reduction in SBP and a
0.52 mm Hg reduction in DBP. One cup (145 grams) of Swiss chard packs
792 mg of this important nutrient (10  ).
Magnesium is also essential for blood pressure regulation. It helps reduce

blood pressure through several mechanisms, including by acting as a
natural calcium channel blocker, which blocks the movement of calcium
into heart and arterial cells, allowing blood vessels to relax (11  ).
4. Pumpkin seeds
Pumpkin seeds may be small, but they pack a punch when it comes to
nutrition.
They’re a concentrated source of nutrients important for blood pressure

control, including magnesium, potassium, and arginine, an amino acid
needed for the production of nitric oxide, which is essential for blood
vessel relaxation and blood pressure reduction (12  , 13  , 14  ).

ADVERTISEMENT
Pumpkin seed oil has also been shown to be a powerful natural remedy
for high blood pressure. A study in 23 women found that supplementing
with 3 grams of pumpkin seed oil per day for 6 weeks led to significant
reductions in SBP, compared with a placebo group (15  ).
5. Beans and lentils

Beans and lentils are rich in nutrients that help regulate blood pressure,
such as fiber, magnesium, and potassium. Numerous studies have shown
that eating beans and lentils may help lower high blood pressure levels.
A review of 8 studies that included 554 people indicated that, when

exchanged for other foods, beans and lentils significantly lowered SBP
and average blood pressure levels in people with and without
hypertension (16  ).
ADVERTISEMENT
6. Berries
Berries have been associated with a variety of impressive health benefits,
including their potential to reduce heart disease risk factors like high
blood pressure. Berries are a rich source of antioxidants, including
anthocyanins, which are pigments that give berries their vibrant color.
Anthocyanins have been shown to increase nitric oxide levels in the

blood and reduce the production of blood-vessel-restricting molecules,
which may help reduce blood pressure levels. However, more research in
humans is needed to confirm these potential mechanisms (17  ).
Blueberries, raspberries, chokeberries, cloudberries, and strawberries are


just some of the Aberries
D V E R T I S E Mthat
E N T have been associated with blood-pressure-
lowering effects (17  ).
7. Amaranth
Eating whole grains like amaranth may help lower your blood pressure
levels. Studies show that diets rich in whole grains may decrease your risk
of high blood pressure.
A review of 28 studies found that a 30-gram per day increase in whole

grains was associated with an 8% reduced risk of high blood pressure
(18  ).
Amaranth is a whole grain that’s particularly high in magnesium. One

cooked cup (246 grams) provides 38% of your daily magnesium needs
(19  ).
ADVERTISEMENT
8. Pistachios

ADVERTISEMENT
Pistachios are highly nutritious, and their consumption has been linked to
healthy blood pressure levels. They’re high in a number of nutrients
essential for heart health and blood pressure regulation, including
potassium (20  ).
A review of 21 studies found that among all the nuts included in the
review, pistachio intake had the strongest effect on reducing both SBP
and DBP (21  ).
9. Carrots
Crunchy, sweet, and nutritious, carrots are a staple veggie in many
people’s diets. Carrots are high in phenolic compounds, such as
chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels
and reduce inflammation, which may help lower blood pressure levels
(22  ).
Although carrots can be enjoyed cooked or raw, eating them raw may be
more beneficial for reducing high blood pressure. A study that included
2,195 people ages 40–59 found that raw carrot intake was significantly
associated with lower blood pressure levels (23  ).
Another small study in 17 people demonstrated that daily intake of 16

ounces (473 mL) of fresh carrot juice for 3 months led to reductions in SBP
but not DBP (22  ).
ADVERTISEMENT
10. Celery 
ADVERTISEMENT
Celery is a popular vegetable that may have positive effects on blood

pressure. It contains compounds called phthalides, which may help relax
blood vessels and lower blood pressure levels (24  ).
The same study that associated raw carrot intake with reduced blood
pressure found that among commonly consumed cooked vegetables,
cooked celery intake was significantly associated with reduced blood
pressure (23  ).
11. Tomatoes and tomato products

Tomatoes and tomato products are rich in many nutrients, including
potassium and the carotenoid pigment lycopene.
Lycopene has been significantly associated with beneficial effects on

heart health, and eating foods high in this nutrient, such as tomato
products, may help reduce heart disease risk factors like high blood
pressure (25  ).
A review of 21 studies concluded that consuming tomato and tomato

products improves blood pressure and may help reduce your risk of heart
disease and heart-disease-related death (26).
ADVERTISEMENT
12. Broccoli
Broccoli is known for its many beneficial effects on health, including the
health of your circulatory system. For example, adding this cruciferous
veggie to your diet may be a smart way to reduce blood pressure.

Broccoli is loaded with flavonoid antioxidants, which may help lower
ADVERTISEMENT
blood pressure by enhancing blood vessel function and increasing nitric

oxide levels in your body (27  ).
A study that included data from 187,453 people found that those who
consumed 4 or more servings of broccoli per week had a lower risk of
high blood pressure than those who consumed broccoli once a month or
less (28  ).
13. Greek yogurt
Greek yogurt is a nutrient-dense dairy product that’s packed with minerals

that help regulate blood pressure, including potassium and calcium (29  ).
A review of 28 studies found that consuming 3 servings of dairy per day

was associated with a 13% lower risk of high blood pressure, as well as
that a 7-ounce (200-gram) increase in dairy intake per day was associated
with a 5% reduction in hypertension risk (18  ).
ADVERTISEMENT

ADVERTISEMENT
14. Herbs and spices

Certain herbs and spices contain powerful compounds that may help
reduce blood pressure by helping blood vessels relax (30  ).
Celery seed, cilantro, saffron, lemongrass, black cumin, ginseng,

cinnamon, cardamom, sweet basil, and ginger are just some of the herbs
and spices that have been shown to have blood-pressure-lowering
potential, according to results from animal and human research (31  ,
32  ).
15. Chia and flax seeds

Chia and flax seeds are tiny seeds that are teeming with nutrients that are
essential for healthy blood pressure regulation, including potassium,
magnesium, and fiber (33  ).
A small, 12-week study that included 26 people with high blood pressure
found that supplementing with 35 grams of chiaseed flour per day led to
blood pressure reductions in both medicated and unmedicated people,
compared with a placebo group (34  ).
Additionally, results from a review of 11 studies suggested that eating flax

seeds may help lower blood pressure levels, especially when consumed
in their whole seed form for 12 weeks or longer (35  ).
ADVERTISEMENT
16. Beets, beet greens, and beet juice 

ADVERTISEMENT
Beets and beet greens are exceptionally nutritious, and eating them may
help promote healthy blood pressure levels. They’re high in nitrates,
which help relax blood vessels and may lower blood pressure (36  , 37  ).
Some research has shown that adding beets and beet products to your
diet may help promote healthy blood pressure levels.
For example, a 2-week study in 24 people with high blood pressure found
that consuming both 8.4 ounces (250 mL) of beet juice and 8.8 ounces
(250 grams) of cooked beets significantly reduced blood pressure,
although it found that the beet juice was more effective (38  ).
Although other studies have also linked beet and beet juice intake to
positive effects on blood pressure, not all studies have shown positive
results.
Some studies have suggested that the effects of beets on blood pressure
are short lived and may not make a substantial difference on long-term
blood pressure control (39  , 40  ).
Nevertheless, beets, beet juice, and beet greens are all highly nutritious
and may help improve overall health when added to your diet (41  ).
17. Spinach
Like beets, spinach is high in nitrates. It’s also loaded with antioxidants,
potassium, calcium, and magnesium, making it an excellent choice for
people with high blood pressure (42  ).
In a study in 27 people, those who consumed 16.9 ounces (500 mL) of a

high nitrate spinach soup daily for 7 days experienced reductions in both
SBP and DBP, compared with those who consumed low nitrate asparagus
soup (42  ).
The spinach soup also decreased artery stiffness, which may help reduce
blood pressure and improve heart health (42  ).
ADVERTISEMENT

ADVERTISEMENT
The bottom line

Along with other lifestyle modifications, adopting a healthy diet can
significantly lower blood pressure levels and help reduce your heart
disease risk.
According to research, adding certain foods like leafy greens, berries,

beans, lentils, seeds, fatty fish, citrus fruits, and carrots to your meals and
snacks may help you reach and maintain optimal blood pressure levels.
If you have high blood pressure levels or are looking to maintain healthy
blood pressure, adding a few of the foods listed in this article to your diet
may help.
Last medically reviewed on December 14, 2021
 v   FEEDBACK: 
20 Ways to Lower Diastolic Blood

Pressure
Medically reviewed by J. Keith Fisher, MD — Written by Jill Seladi-Schulman, Ph.D. on
March 11, 2019
Tips to lower blood pressure Blood pressure facts Symptoms

Complications When to see a doctor Takeaway
We include products we think are useful for our readers. If you buy through links on
this page, we may earn a small commission. Here’s our process.
There are many things you can do to lower your blood pressure overall,
such as making lifestyle changes and taking blood pressure medications.

ADVERTISEMENT
However, if you only have high diastolic blood pressure, you can’t target
that alone. You’ll need to work closely with your doctor to reduce your
diastolic blood pressure while not letting it drop lower than 60 millimeters
of mercury (mmHg).
Diastolic blood pressure that’s too low can lead to heart damage and may
increase your risk for heart disease.
Read on to learn some of the many ways you can lower your blood
pressure and to learn more about hypertension.
ADVERTISEMENT
Tips to lower blood pressure

Follow the 20 tips below to help lower your overall blood pressure,
including diastolic blood pressure.
1. Focus on heart-healthy foods
Foods that are an integral part of a heart-healthy diet include:
vegetables, such as spinach, broccoli, and carrots
fruits, such as apples, oranges, and bananas
fish, particularly those rich in omega-3 fatty acids
lean cuts of beef or pork
skinless chicken or turkey
eggs
fat-free or low-fat dairy products, such as cheese and yogurt

whole grains,
A D V Esuch
R T I S E Mas
E N T brown rice and whole-grain bread
nuts and beans
2. Limit saturated and trans fats
Try not to eat foods that are high in saturated or trans fats. Examples
include fast food, hot dogs, and frozen food.
Instead, try to focus on consuming healthy monounsaturated and

polyunsaturated fats that can be found in things like avocados, olive or
canola oil, and nuts.
3. Reduce sodium in your diet
Sodium can increase blood pressure, so limit your intake to 1,500

milligrams or less per day.
4. Eat more potassium
Potassium can actually counteract the effect that sodium has on your
blood pressure.  Try to boost consumption of foods rich in potassium,
such as bananas, spinach, and tomatoes.
5. Lay off the caffeine
Caffeine is a stimulant that can raise blood pressure. If you have

hypertension, try to limit your intake, particularly before activities that can
raise blood pressure, such as exercise.
6. Cut back on alcohol
Drinking excess alcohol can raise your blood pressure. Consume it in

moderation. That means two drinks per day for men and one drink per
day for women.
7. Ditch sugar
Foods with added sugars can add calories to your diet that you don’t
need. Avoid foods and drinks that contain added sugars or sweeteners,
such as soft drinks, cakes, and candies.

8. Switch to dark
A D V E R Tchocolate
ISEMENT
A 2010 analysis of 15 studies suggests that dark chocolate may slightly

reduce blood pressure.  If you’re eating chocolate, choose dark
chocolate over other types, and make sure it’s at least 70 percent
cocoa. 
9. Try the DASH eating plan
The DASH eating plan can help you practice a heart-healthy diet.
According to the National Institutes of Health, several studies have shown
that following the DASH diet can help lower blood pressure and
cholesterol. 
10. Be sure to check labels
Sometimes, you can consume foods with too many calories, sodium, or fat
without knowing it. You can avoid this by carefully reading food labels,
noting things such as calories per serving, sodium, and fat content.
11. Lose weight
Losing a little bit of weight can help a lot in lowering your blood pressure.
In fact, you can lower your blood pressure by approximately 1 mmHg for
every two pounds you lose. 
12. Watch your waistline
A larger waistline can put you at a greater risk of heart disease. Generally
speaking, to reduce their risk, men should aim to keep their waistline
under 40 inches. Women should try for less than 35 inches. 
13. Stay active
Not only can aerobic activities and exercises help you lose weight, but
they can also help you lower your blood pressure. Aim for 30 minutes of
aerobic exercise most days of the week.
Examples of some aerobic activities include:

walking ADVERTISEMENT
running or jogging
swimming
cycling
using an elliptical machine
14. Reduce stress
Stress is another thing that can raise your blood pressure. Try to avoid
things that trigger stress. Practicing activities such as meditation or deep
breathing may also help lower stress.
15. Stop smoking
The nicotine in cigarettes is a stimulant that can increase your blood

pressure. It can also lead to injury of the walls of your blood vessels. Not
only is quitting smoking beneficial for your overall health, but it can also
help lower your blood pressure.
16. Try supplements
Although more research may be needed, some studies show that

supplements such as garlic can help lower blood pressure. 
17. Use probiotics
Probiotics are bacteria that are beneficial to your digestion. A 2016 review
article suggests that taking probiotics may work to lower blood
pressure.  However, more studies are needed to gain a better
understanding of how exactly probiotics affect blood pressure.
18. Give acupuncture a try
A 2007 study indicated that traditional Chinese acupuncture helped lower

blood pressure. However, this effect went away after acupuncture
treatment stopped. 
19. Monitor blood pressure at home


Monitoring your Ablood
D V E R T I S pressure
EMENT at home not only helps you know if your
treatment is working, but it can also alert you if your hypertension is
worsening.
20. Consider prescription medications
Your doctor may prescribe medication to help lower your blood pressure.
Common blood pressure medications include:
thiazide diuretics
calcium channel blockers
angiotensin converting enzyme inhibitors
angiotensin II receptor blockers
Get our weekly Heart Health email

To help you take good care of your heart, we'll send you guidance on
managing high blood pressure, cholesterol, nutrition, and more.
Enter your email
SIGN UP NOW
Blood pressure facts

Blood pressure readings measure the force that blood exerts on the walls
of your arteries. When these readings become too high, you’re said to
have high blood pressure, or hypertension.
There are two numbers generated when your blood pressure is

measured. The first number is your systolic blood pressure. The second
number is your diastolic blood pressure.
A lot of attention has been given over the years to systolic blood
pressure, which steadily increases as you age, as the more important of
the two numbers. 
ADVERTISEMENT
Now, it’s understood that both numbers are equally important, and you
can be diagnosed with hypertension if either number is too high. People
with high diastolic blood pressure may be more at risk for developing
high systolic blood pressure as well. 
Diastolic vs. systolic
Diastolic blood pressure measures the pressure on the walls of your

arteries between heartbeats. A normal diastolic blood pressure is less
than 80 mmHg.
Systolic blood pressure measures the pressure on the walls of your

arteries when your heart beats. A normal systolic blood pressure is less
than 120 mmHg.
ADVERTISEMENT
Symptoms
Hypertension is often referred to as a silent killer because people with
high blood pressure often have no symptoms. Many people find out they
have hypertension during a routine physical examination at their doctor’s
office.
Symptoms of hypertension are often only present when the condition has
become severe. They can include:
headaches
feeling short of breath 

ADVERTISEMENT
nosebleeds
Complications
Hypertension can lead to damage of your arteries. This damage can
affect other organs of your body as well. When hypertension is left
untreated, it can put you at risk for a variety of dangerous complications
or conditions, including:
heart attack
heart failure
stroke
aneurysm
kidney disease
damage to the eyes
dementia
When to see a doctor

A blood pressure reading is typically taken as a normal part of a doctor’s
visit. Many people find out they have hypertension in this setting. If you
have hypertension, your doctor will work with you to develop a treatment
plan that’s optimal for you.
There are also many types of blood pressure monitors available for
purchase so you can take your blood pressure at home. If you choose to
do this, bring your monitor to your next doctor’s appointment so they can
show you how to properly use it to obtain accurate readings.
A single high blood pressure reading at home shouldn’t be a cause for

concern. Be sure to log the reading and continue taking your blood
pressure on your normal schedule. If you continue to receive high
readings, make an appointment with your doctor.
Find an at-home blood pressure monitor here.

ADVERTISEMENT

ADVERTISEMENT
The bottom line

There are many ways to lower your diastolic blood pressure, including
lifestyle changes and medications. It’s important to remember that you
can’t just target your diastolic blood pressure alone. You’ll have to lower
your blood pressure as a whole.
If you have high diastolic blood pressure, it’s important to talk to your
doctor and work with them to come up with a treatment plan that’s right
for you.
Last medically reviewed on March 11, 2019
 19 sources
7 Home Remedies for Managing High

Blood Pressure
Medically reviewed by Judith Marcin, M.D. — Written by Laura A. Magnifico —
Updated on September 17, 2018
Exercise Diet Reduce salt Lose weight Stop smoking

Limit alcohol Relieve stress Takeaway
What is high blood pressure?

Blood pressure is the force at which blood pumps from the heart into the
arteries. A normal blood pressure reading is less than 120/80 mm Hg.

When blood pressure is high, the blood moves through the arteries more
ADVERTISEMENT
forcefully. This puts increased pressure on the delicate tissues in the
arteries and damages the blood vessels.
High blood pressure, or hypertension, affects about half of American

adults, estimates the American College of Cardiology.
Known as a “silent killer,” it usually doesn’t cause symptoms until there’s

significant damage done to the heart. Without visible symptoms, most
people are unaware that they have high blood pressure.
ADVERTISEMENT
1. Get moving
Exercising 30 to 60 minutes a day is an important part of healthy living.
Along with helping lower blood pressure, regular physical activity benefits
your mood, strength, and balance. It decreases your risk of diabetes and
other types of heart disease.
If you’ve been inactive for a while, talk to your doctor about a safe
exercise routine. Start out slowly, then gradually pick up the pace and
frequency of your workouts.
Not a fan of the gym? Take your workout outside. Go for a hike, jog, or
swim and still reap the benefits. The important thing is to get moving!
The American Heart Association (AHA)  also recommends incorporating

muscle strengthening activity at least two days per week. You can try
lifting weights, doing pushups, or performing any other exercise that
helps build lean muscle mass. 
ADVERTISEMENT
Get our weekly Heart Health email

To help you take good care of your heart, we'll send you guidance on
managing high blood pressure, cholesterol, nutrition, and more.
Enter your email
SIGN UP NOW
2. Follow the DASH diet

Following the Dietary Approaches to Stop Hypertension (DASH) diet can
lower your blood pressure by as much as 11 mm Hg systolic. The DASH
diet consists of:
eating fruits, vegetables, and whole grains

eating low-fat dairy products, lean meats, fish, and nuts
eliminating foods that are high in saturated fats, such as processed

foods, full-fat dairy products, and fatty meats
It also helps to cut back on desserts and sweetened beverages, such as

soda and juice.
The 5 Best Foods for High Blood Pressure
WATCH VIDEO

Blood Pressure 
Hypertension,
ADVERTISEMENT
or high blood pressure, is the most
 ADVERTISEMENT
3. Put down the saltshaker

Keeping your sodium intake to a minimum can be vital for lowering blood
pressure.
In some people, when you eat too much sodium, your body starts to
retain fluid. This results in a sharp rise in blood pressure.
The AHA recommends limiting your sodium intake to between 1,500

milligrams (mg) and 2,300 mg per day. That’s a little over half a teaspoon
of table salt.
To decrease sodium in your diet, don’t add salt to your food. One
teaspoon of table salt has 2,300 mg of sodium!
Use herbs and spices to add flavor instead. Processed foods also tend to
be loaded with sodium. Always read food labels and choose low-sodium
alternatives when possible.
4. Lose excess weight

Weight and blood pressure go hand in hand. Losing just 10 pounds (4.5
kilograms) can help lower your blood pressure.
It’s not just the number on your scale that matters. Watching your

waistline is also Acritical
D V E R T I S Efor
M E N controlling
T blood pressure.
The extra fat around your waist, called visceral fat, is troublesome. It tends
to surround various organs in the abdomen. This can lead to serious
health problems, including high blood pressure.
In general, men should keep their waist measurement to less than 40

inches. Women should aim for less than 35 inches.
5. Nix your nicotine addiction

Each cigarette you smoke temporarily raises blood pressure for several
minutes after you finish. If you’re a heavy smoker, your blood pressure
can stay elevated for extended periods of time.
People with high blood pressure who smoke are at greater risk for
developing dangerously high blood pressure, heart attack, and stroke.
Even secondhand smoke can put you at increased risk for high blood
pressure and heart disease.
Aside from providing numerous other health benefits, quitting smoking

can help your blood pressure return to normal. Visit our smoking
cessation center to take steps to quit today.
ADVERTISEMENT
6. Limit alcohol
Drinking a glass of red wine with your dinner is perfectly fine. It might
even offer heart-health benefits when done in moderation.

ADVERTISEMENT
But drinking excessive amounts of alcohol can lead to lots of health
issues, including high blood pressure.
Excessive drinking can also reduce the effectiveness of certain blood

pressure medications.
What does drinking in moderation mean? The AHA recommends that men
limit their consumption to two alcoholic drinks per day. Women should
limit their intake to one alcoholic drink per day.
One drink equals:
12 ounces of beer
5 ounces of wine
1.5 ounces of 80-proof liquor
ADVERTISEMENT
Are you interested in knowing more about your heart

health risk?
This at-home test that measures your cholesterol levels, HbA1c, and more
may help you understand your risk factors for heart disease.
SHOP NOW
7. Stress less
In today’s fast-paced world that’s filled with increasing demands, it can be
hard to slow down and relax. It’s important to step away from your daily
responsibilities so you can ease your stress.
Stress can temporarily raise your blood pressure. Too much of it can keep
your pressure up for extended periods of time.
It helps to identify the trigger for your stress. It may be your job,
relationship, or finances. Once you know the source of your stress, you
can try to find ways to fix the problem.
You can also take steps to relieve your stress in a healthy way. Try taking
a few deep breaths, meditating, or practicing yoga. 
ADVERTISEMENT
ADVERTISEMENT
The risks of high blood pressure

When left untreated, high blood pressure can lead to serious health
complications, including stroke, heart attack, and kidney damage. Regular
visits to your doctor can help you monitor and control your blood
pressure.
A blood pressure reading of 130/80 mm Hg or above is considered high.

If you’ve recently received a diagnosis of high blood pressure, your
doctor will work with you on how to lower it.
Your treatment plan might include medication, lifestyle changes, or a

combination of therapies. Taking the above steps can help bring your
numbers down, too.
Experts say each lifestyle change, on average, is expected to bring down

blood pressure by 4 to 5 mm Hg systolic (the top number) and 2 to 3 mm
Hg diastolic (the bottom number).
Lowering salt intake and making dietary changes may lower blood
pressure even more.
Last medically reviewed on January 30, 2018
 11 sources

ADVERTISEMENT
NUTRITION u Evidence Based
10 Herbs That May Help Lower High

Blood Pressure
Written by Ryan Raman, MS, RD on November 18, 2020 — Medically reviewed
by Katherine Marengo LDN, R.D., Nutrition
High blood pressure, also called hypertension, affects nearly half of all
American adults (1).
It’s the most common preventable risk factor for heart disease (2  ).
This article looks at the scientific research behind 10 herbs and spices
that may help lower blood pressure.
ADVERTISEMENT
Managing high blood pressure

High blood pressure is defined as having at least one of the following
(2  ):
systolic blood pressure (the top number) over 130 mm Hg

diastolic blood pressure (the bottom number) over 80 mm Hg
both systolic and diastolic values above these levels
You can manage blood pressure with medications, such as angiotensin-

converting enzyme (ACE) inhibitors and calcium channel blockers.
Many dietary and lifestyle changes can also reduce your blood pressure 
and lower your risk of heart disease.
ADVERTISEMENT
In fact, studies have shown that some herbs and spices may reduce blood
pressure levels, so you may want to consider adding these to your diet,
too.
Make sure to speak with your healthcare provider before using any of the
following herbs.
Below are 10 herbs that may help lower blood pressure.
SUMMARY
You can manage high blood pressure with medication, as well as

dietary and lifestyle changes. Some herbs and spices may
likewise help lower blood pressure.
HEALTHLINE CHALLENGE
Get More Greens! (and Reds and Purples…)

Plant-based diets have a bunch of benefits for your body. Make adding
veggies easier with our Nutrition newsletter’s 14-day Eat More Plants
challenge.
Enter your email
JOIN NOW
1. Basil

ADVERTISEMENT
Natasa Mandic/Stocksy United
Basil (Ocimum basilicum) is a flavorful herb that comes in various forms.

It’s popular in alternative medicine because it’s rich in various powerful
compounds.
Sweet basil is high in eugenol. Research has linked this plant-based

antioxidant to many health benefits, including lowered blood pressure
(3  ).
Studies suggest that eugenol may help reduce blood pressure by acting
as a natural calcium channel blocker.
Calcium channel blockers prevent the movement of calcium into the heart
and arterial cells, allowing the blood vessels to relax (4  ).
Animal studies have shown that sweet basil extracts helped relax blood
vessels and thin the blood, which in turn helped reduce blood pressure
(5  , 6  , 7  ).
However, scientists need to do more research to investigate whether

basil helps lower blood pressure in humans.
SUBSCRIBE
NUTRITION Healthy Eating Meal Prep Vitamins & Supplements Lifes

SUMMARY
Basil contains compounds, such as eugenol, that may help

reduce blood pressure, according to animal studies. However,
more human research is needed.

ADVERTISEMENT
ADVERTISEMENT
2. Parsley
Parsley (Petroselinum crispum) is a popular herb in American, European,
and Middle Eastern cuisine. It’s native to the Mediterranean and has an
impressive nutritional profile.
Parsley contains a variety of compounds, such as vitamin C and dietary

carotenoids, that may reduce blood pressure (8  ).
Several studies have shown that carotenoid antioxidants reduce blood

pressure and LDL (bad) cholesterol, a risk factor for heart disease (8  ).
Animal studies have shown that parsley reduced both systolic and
diastolic blood pressure by acting like a calcium channel blocker — a type
of medication that helps relax and dilate blood vessels (9  ).
However, there’s limited human research on parsley and blood pressure.

More research in this area is needed to better understand its effects.
SUMMARY
Parsley contains a variety of compounds, such as vitamin C and

dietary carotenoids, that may help lower blood pressure.
However, more human research is needed to confirm these
effects.
3. Celery seeds
ADVERTISEMENT
Celery seeds (Apium graveolens) are a versatile spice that’s packed with
various nutrients, such as iron, magnesium, manganese, calcium, and
fiber.
Interestingly, some research suggests celery seeds may help lower blood
pressure.
One study in rats examined the effects of celery seed extract on blood
pressure.
The study found that celery seed extract lowered blood pressure in rats
with preexisting high blood pressure — but not in rats that had normal
blood pressure (10  ).
Researchers have suggested that compounds in celery seed extract may

help lower blood pressure by acting as a natural calcium channel blocker.
In addition, celery seed is a good source of dietary fiber, which has been
linked to lower blood pressure (11, 12  ).
That said, there are only a few studies on celery seeds and blood
pressure. Scientists need to conduct more human research in this area.
SUMMARY
Animal research suggests celery seeds may reduce blood

pressure. This herb may be effective thanks to its fiber and action
as a natural calcium channel blocker. More studies are needed.
4. Chinese cat’s claw

People have long used Chinese cat’s claw in traditional Chinese medicine
to treat a variety of ailments, including high blood pressure (13  ).
Its scientific name is Uncaria rhynchophylla, and it’s also called Gou-Teng
or Chotoko.

ADVERTISEMENT
However, do not confuse it with cat’s claw (Uncaria tomentosa). Despite
its similar name and appearance, this plant has a different origin and
different chemical properties.
Chinese cat’s claw contains several compounds, such as hirsutine and

rhynchophylline. Animal studies have shown these may reduce blood
pressure by acting as natural calcium channel blockers.
In addition, these compounds may stimulate blood vessels to produce

nitric oxide, which is a chemical compound that helps blood vessels relax
and dilate (4  , 14  , 15).
Animal studies support these effects, showing that taking Chinese cat’s
claw extract or its compounds reduce blood pressure and aid blood flow.
However, human studies are still limited in this area (13  , 16  ).
You can purchase Chinese cat’s claw at select health food stores or
online.
SUMMARY
Chinese cat’s claw contains compounds that may act as natural

calcium channel blockers and help blood vessels relax,
according to animal studies. More human studies are needed.
ADVERTISEMENT
5. Bacopa monnieri

ADVERTISEMENT
Vaivirga/Getty Images
Bacopa monnieri is an herb that grows in marshy areas in South Asia.

Practitioners of Ayurvedic medicine use it to treat various ailments,
including anxiety, memory issues, and high blood pressure (17  ).
In animal studies, Bacopa monnieri helped lower both systolic and

diastolic blood pressure levels by stimulating blood vessels to release
nitric oxide (18  , 19  ).
A 12-week human study in 54 healthy adults looked at the effects of

Bacopa monnieri on memory, anxiety, depression, and blood pressure.
While the herb improved most mental aspects, it did not affect blood
pressure (20  ).
Although the findings from animal studies are promising, bacopa

monnieri‘s effects on blood pressure in humans are still unclear. Scientists
need to do more research on this herb’s effects.
You can buy Bacopa monnieri from health food stores and online. It’s
available in several forms, including powder and capsules.
SUMMARY
Animal research suggests the herb Bacopa monnieri may help

blood vessels dilate and relax, lowering blood pressure. 
ADVERTISEMENT
However, human research is conflicting and limited.
6. Garlic
Garlic is rich in many compounds that may benefit your heart.
In particular, garlic contains sulfur compounds, such as allicin, which may

help increase blood flow and relax the blood vessels. Collectively, these
factors may help lower blood pressure (21  , 22  ).
A review of 12 studies in over 550 people with high blood pressure found
that taking garlic reduced systolic and diastolic blood pressure by an
average of 8.3 mm Hg and 5.5 mm Hg, respectively.
This reduction was similar to the effects of blood pressure medications

(23  ).
A 24-week study in 30 people found that 600–1,500 mg of garlic extract

was just as effective at lowering blood pressure as the drug Atenolol
(24  ).
SUMMARY
Garlic contains compounds, such as allicin, that have been

shown to help relax blood vessels and aid blood flow.
Collectively, these factors may help reduce blood pressure.
ADVERTISEMENT

ADVERTISEMENT
7. Thyme
Thyme is a flavorful herb packed with numerous healthy compounds.
Rosmarinic acid is one such compound. Research has linked it to many

benefits, such as reduced inflammation and blood sugar levels, as well as
increased blood flow. It may also help reduce blood pressure (25  , 26  ).
Animal studies have shown that taking rosmarinic acid helped significantly
reduce systolic blood pressure by inhibiting angiotensin-converting
enzyme (ACE) (27  , 28  ).
ACE is a molecule that narrows blood vessels and raises blood pressure.
Thus, inhibiting it may lower blood pressure.
Other animal studies have shown that taking thyme extract reduced heart
disease risk factors, such as total cholesterol, LDL (bad) cholesterol,
triglycerides, and blood pressure (29  , 30).
That said, there’s limited human research on thyme and blood pressure.
Scientists need to do more research to investigate these effects in
humans.
SUMMARY
Thyme contains powerful compounds, such as rosmarinic acid,

that appear to help relax blood vessels in animal studies.
However, researchers need to do more studies in humans.
8. Cinnamon

ADVERTISEMENT
Etienne Voss/Getty Images
Cinnamon is an aromatic spice that comes from the inner bark of trees
from the Cinnamomum genus.
People have used it for centuries in traditional medicine to treat heart

conditions, including high blood pressure.
While it’s not fully understood how cinnamon lowers blood pressure,
animal research suggests it can help dilate and relax the blood vessels
(31  ).
A review of 9 studies including 641 participants showed that taking

cinnamon reduced systolic and diastolic blood pressure by an average of
6.2 mm Hg and 3.9 mm Hg, respectively.
This effect was stronger when people took cinnamon consistently over 12
weeks (32  ).
Moreover, a review of 3 studies including 139 participants with type 2

diabetes looked at the effects of taking cinnamon.
Those who took 500–2,400 mg of cinnamon daily over 12 weeks

experienced an average reduction of 5.39 mm Hg in systolic blood
pressure and 2.6 mm Hg in diastolic blood pressure (33  ).
Cinnamon is easy to incorporate into meals. Concentrated cinnamon

supplements are another option.
SUMMARY
Cinnamon appears to help dilate and relax the blood vessels,

which may help lower blood pressure.

ADVERTISEMENT
ADVERTISEMENT
9. Ginger
Ginger is incredibly versatile and a staple in alternative medicine.
People have used it for centuries to improve many aspects of heart

health, including circulation, cholesterol levels, and blood pressure (34  ).
Both human and animal studies have shown that taking ginger reduces
blood pressure in several ways. It acts as a natural calcium channel
blocker and natural ACE inhibitor (35  , 36  ).
Calcium channel blockers and ACE inhibitors are types of blood pressure
medication.
A study in more than 4,000 people found that those who consumed the
most ginger — 2–4 grams per day — had the lowest risk of developing
high blood pressure (37  ).
Ginger is delicious and easy to incorporate into your diet with meals.
Alternatively, you can purchase ginger supplements online. These are
more concentrated.
SUMMARY
Ginger appears to lower blood pressure by acting as a natural

calcium channel blocker and dilating the blood vessels.

ADVERTISEMENT
10. Cardamom
Cardamom is a delicious spice with a slightly sweet, intense flavor. It’s

packed with various antioxidants that may help lower blood pressure.
A 12-week study in 20 adults that were newly diagnosed with high blood
pressure found that taking 3 grams of cardamom powder daily
significantly reduced blood pressure, lowering it close to the normal
range (38  ).
Test-tube and animal studies suggest cardamom may help reduce blood
pressure by acting as a natural calcium channel blocker and diuretic
(39  ).
A diuretic is a compound that helps remove water buildup through

urination.
While these findings are promising, research in this area is still quite new.
Therefore, scientists need to conduct additional studies to further
investigate cardamom’s effects in humans.
Cardamom is simple to incorporate into your cooking or baking.

Alternatively, you could take a cardamom supplement or extract under
the guidance of your healthcare provider.
SUMMARY
Animal and human research suggest cardamom may help lower

blood pressure by acting as a natural calcium channel blocker
and diuretic. Still, more human studies are needed.
ADVERTISEMENT

ADVERTISEMENT
The bottom line

High blood pressure is the most common, preventable risk factor for heart
disease. It affects nearly half of all American adults.
The best way to manage high blood pressure is through a combination of

the right medications, a healthy diet, regular exercise, and engaging in
healthy lifestyle behaviors.
That said, there are several promising herbs and spices you can
incorporate into your diet that may help lower your blood pressure.
They include basil, parsley, celery seeds, Chinese cat’s claw, Bacopa
monnieri, garlic, thyme, cinnamon, ginger, and cardamom, to name a few.
Keep in mind that many herbs and spices may interact with common
blood thinner medications, and many extracts and supplements discussed
above lack sufficient safety research.
For this reason, always consult a healthcare provider about what herbs
and spices you’re considering incorporating into your diet, and never
discontinue a medication without consulting them first.
Best Foods for High Blood Pressure
WATCH VIDEO

Blood Pressure

Hypertension, or high blood pressure, is the most
levels.

ADVERTISEMENT
Last medically reviewed on November 18, 2020
13 Foods That Are Good for High Blood

Pressure
Medically reviewed by Natalie Butler, R.D., L.D. — Written by Mary Ellen Ellis —
Updated on June 29, 2020
Foods to try DASH diet Takeaway
We include products we think are useful for our readers. If you buy through links on
this page, we may earn a small commission. Here’s our process.
What is hypertension?
Hypertension, or high blood pressure, refers to the pressure of blood
against your artery walls. Over time, high blood pressure can cause blood
vessel damage that leads to heart disease, kidney disease, stroke, and
other problems. Hypertension is sometimes called the silent killer
because it produces no symptoms and can go unnoticed — and untreated
— for years.
According to the Centers for Disease Control and Prevention  (CDC), an

estimated 75 million Americans have high blood pressure. Many risk
factors for high blood pressure are out of your control, such as age, family
history, gender, and race. But there are also factors you can control, such
as exercise and diet. A diet that can help control blood pressure is rich in
potassium, magnesium, and fiber and lower in sodium.
Read on to learn which foods can help you fight hypertension.

ADVERTISEMENT

ADVERTISEMENT
13 foods that help lower blood pressure
1. Leafy greens
Potassium helps your kidneys get rid of more sodium through your urine.
This in turn lowers your blood pressure.
Leafy greens, which are high in potassium, include:
romaine lettuce
arugula
kale
turnip greens
collard greens
spinach
beet greens
Swiss chard
Canned vegetables often have added sodium. But frozen vegetables

contain as many nutrients as fresh vegetables, and they’re easier to store.
You can also blend these veggies with bananas and nut milk for a healthy,
sweet green juice.
2. Berries
Berries, especially blueberries, are rich in natural compounds called

flavonoids. One study found that consuming these compounds might
prevent hypertension and help lower blood pressure.
Blueberries, raspberries, and strawberries are easy to add to your diet.

You can put them on your cereal or granola in the morning, or keep
frozen berries on hand for a quick and healthy dessert.

ADVERTISEMENT
3. Red beets
Beets are high in nitric oxide, which can help open your blood vessels
and lower blood pressure. Researchers also found that the nitrates in
beetroot juice lowered research participants’ blood pressure within just
24 hours.
You can juice your own beets or simply cook and eat the whole root.
Beetroot is delicious when roasted or added to stir-fries and stews. You
can also bake them into chips. Be careful when handling beets — the
juice can stain your hands and clothes.
4. Skim milk and yogurt
Skim milk is an excellent source of calcium and is low in fat. These are
both important elements of a diet for lowering blood pressure. You can
also opt for yogurt if you don’t like milk.
According to the American Heart Association  , women who ate five or

more servings of yogurt a week experienced a 20 percent reduction in
their risk for developing high blood pressure.
Try incorporating granola, almond slivers, and fruits into your yogurt for
extra heart-healthy benefits. When buying yogurt, be sure to check for
added sugar. The lower the sugar quantity per serving, the better.
5. Oatmeal
Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower
your blood pressure. Eating oatmeal for breakfast is a great way to fuel up
for the day.
Overnight oats are a popular breakfast option. To make them, soak 1/2
cup of rolled oats and 1/2 cup of nut milk in a jar. In the morning, stir and
add berries, granola, and cinnamon to taste.
6. Bananas
Eating foods that are rich in potassium is better than taking supplements.
Slice a banana into your cereal or oatmeal for a potassium-rich addition.
You can also take one to go along with a boiled egg for a quick breakfast 
ADVERTISEMENT
or snack.
7. Salmon, mackerel, and fish with omega-3s
Fish are a great source of lean protein. Fatty fish like mackerel and
salmon are high in omega-3 fatty acids, which can lower blood pressure,
reduce inflammation, and lower triglycerides. In addition to these fish
sources, trout contains vitamin D. Foods rarely contain vitamin D, and this
hormone-like vitamin has properties that can lower blood pressure.
One benefit of preparing fish is that it’s easy to flavor and cook. To try it,
place a fillet of salmon in parchment paper and season with herbs, lemon,
and olive oil. Bake the fish in a preheated oven at 450°F for 12-15 minutes.
8. Seeds
Unsalted seeds are high in potassium, magnesium, and other minerals

known to reduce blood pressure. Enjoy ¼ cup of sunflower, pumpkin, or
squash seeds as a snack between meals.
9. Garlic and herbs
One review  notes that garlic can help reduce hypertension by

increasing the amount of nitric oxide in the body. Nitric oxide helps
promote vasodilation, or the widening of arteries, to reduce blood
pressure.
Incorporating flavorful herbs and spices into your daily diet can also help
you cut back on your salt intake. Examples of herbs and spices you can
add include basil, cinnamon, thyme, rosemary, and more.
10. Dark chocolate
A 2015 study found that eating dark chocolate is associated with a lower
risk for cardiovascular disease (CVD). The study suggests that up to 100
grams per day of dark chocolate may be associated with a lower risk of
CVD.
Dark chocolate contains more than 60 percent cocoa solids and has less
sugar than regular chocolate. You can add dark chocolate to yogurt or eat
it with fruits, such as strawberries, blueberries, or raspberries, as a healthy 
ADVERTISEMENT
dessert.
Find a great selection of dark chocolate on Amazon.com.
11. Pistachios
Pistachios are a healthy way to decrease blood pressure by reducing

peripheral vascular resistance, or blood vessel tightening, and heart rate.
One study  found that a diet with one serving of pistachios a day helps
reduce blood pressure.
You can incorporate pistachios into your diet by adding them to crusts,
pesto sauces, and salads, or by eating them plain as a snack.
12. Olive oil
Olive oil is an example of a healthy fat. It contains polyphenols, which are

inflammation-fighting compounds that can help reduce blood pressure.
Olive oil can help you meet your two to three daily servings of fat as part
of the DASH diet (see below for more about this diet). It’s also a great
alternative to canola oil, butter, or commercial salad dressing.
13. Pomegranates
Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One
study concluded that drinking a cup of pomegranate juice once a day for
four weeks helps lower blood pressure over the short term.
Pomegranate juice is tasty with a healthy breakfast. Be sure to check the

sugar content in store-bought juices, as the added sugars can negate the
health benefits.

To help you create your best meal plan, we’ll send you expert, evidence-
based guidance on nutrition and weight loss.
Enter your email


ADVERTISEMENT
SIGN UP NOW
The DASH diet and recommended foods

Dietary recommendations for lowering blood pressure, such as the
Dietary Approaches to Stop Hypertension  (DASH) diet, include reducing
your intake of fat, sodium, and alcohol. Following the DASH diet for two
weeks can lower your systolic blood pressure (the top number of a blood
pressure reading) by 8-14 points.
Serving suggestions for the DASH diet include:
Foods Serving per day
no more than 2,300 mg on a traditional diet or

sodium
1,500 mg on a low-sodium diet
dairy (low-fat) 2 to 3
healthy fats (avocado,

2 to 3
coconut oil, ghee)
vegetables 4 to 5
fruit 4 to 5
nuts, seeds, and legumes 4 to 5
lean meat, poultry, and

6
fish
whole grains 6 to 8
In general, you should eat more low-fat protein sources, whole grains, and
plenty of fruits and vegetables. The DASH guidelines also suggest eating
more foods rich in potassium, calcium, and magnesium.
In general, you should eat more low-fat protein sources, whole grains, and
plenty of fruits and vegetables. The DASH guidelines also suggest eating
more foods rich in potassium, calcium, and magnesium. The guidelines
also recommend no more than:

ADVERTISEMENT
Five servings of sweets per week
One drink per day for women

Two drinks per day for men
One study found that a high-fat (full fat) DASH diet reduces the same
amount of blood pressure as the traditional DASH diet. Another review
looked at results of 17 studies and found that the DASH diet reduced
blood pressure on average by 6.74 mmHg for systolic blood pressure and
3.54 mmHg points for diastolic blood pressure.
ADVERTISEMENT
The bottom line

Through a heart-healthy diet, you can reduce your risks for hypertension
and promote good health overall.
Last medically reviewed on May 2, 2017
 15 sources
READ THIS NEXT
13 Foods That Are Good for High Blood

Pressure ADVERTISEMENT

Medically reviewed by Natalie Butler, R.D., L.D.
Foods that are rich in potassium, magnesium, and calcium can help lower
blood pressure. Take a look at our list and see which ones you'd like to…
READ MORE
A List of Blood Pressure Medications

Medically reviewed by Alan Carter, Pharm.D.
Many medications can be used to treat high blood pressure. Learn about
diuretics, beta-blockers, ACE inhibitors, calcium channel blockers, and…
READ MORE
10 Herbs That May Help Lower High Blood

Pressure
Medically reviewed by Judith Marcin, M.D.
Several herbs may help lower high blood pressure. Learn more about
good herbs for hypertension, from basil to hawthorn.
READ MORE
Is Chickpea Pasta Healthy? Here’s What a


ADVERTISEMENT
Dietitian Says
Written by Sarah Gold Anzlovar, MS, RDN, LDN
Chickpea pasta is gluten-free and protein-rich. The article details

chickpea pasta's nutrients and benefits, then provides a few recipes.
READ MORE
v  z  
Get our wellness newsletter

Filter out the noise and nurture your inbox with health and wellness
advice that’s inclusive and rooted in medical expertise.
Enter your email SIGN UP
About Us Medical Affairs
Contact Us Content Integrity
Privacy Policy Newsletters
Privacy Settings
Advertising Policy
Health Topics
© 2005-2022 Healthline Media a Red Ventures Company. All rights reserved. Our 
website services,A Dcontent,
VERTISEMENT
and products are for informational purposes only.
Healthline Media does not provide medical advice, diagnosis, or treatment. See
additional information.
About | Careers | Advertise with us
OUR BRANDS
Healthline
Medical News Today
Greatist
Psych Central

ADVERTISEMENT

10 Herbs That May Help Lower High Blood Pressure

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

10 Herbs That May Help Lower High Blood Pressure

Uploaded by

Copyright:

Available Formats

4/23/22, 2:11 PM 10 Herbs That May Help Lower High Blood Pressure

NUTRITION u Evidence Based

The 17 Best Foods for High Blood

Hypertension, or high blood pressure, is the most common preventable

Medications, including angiotensin-converting enzyme (ACE) inhibitors,

Following a nutritious, heart-healthy diet is suggested for all people with

A healthy diet is essential for lowering blood pressure and maintaining

Here are the 17 best foods for high blood pressure.

The 5 Best Foods for High

A 5-month study involving 101 Japanese women demonstrated that daily

Get our daily Nutrition email

Enter your email

2. Salmon and other fatty fish

Research has linked higher intakes of omega-3-rich fatty fish to lower

Swiss chard is a leafy green that’s packed with blood-pressure-regulating

Magnesium is also essential for blood pressure regulation. It helps reduce

They’re a concentrated source of nutrients important for blood pressure

5. Beans and lentils

A review of 8 studies that included 554 people indicated that, when

Anthocyanins have been shown to increase nitric oxide levels in the

Blueberries, raspberries, chokeberries, cloudberries, and strawberries are

lowering effects (17  ).

A review of 28 studies found that a 30-gram per day increase in whole

Amaranth is a whole grain that’s particularly high in magnesium. One

Another small study in 17 people demonstrated that daily intake of 16

Celery is a popular vegetable that may have positive effects on blood

blood vessels and lower blood pressure levels (24  ).

11. Tomatoes and tomato products

Lycopene has been significantly associated with beneficial effects on

A review of 21 studies concluded that consuming tomato and tomato

blood pressure by enhancing blood vessel function and increasing nitric

13. Greek yogurt

Greek yogurt is a nutrient-dense dairy product that’s packed with minerals

A review of 28 studies found that consuming 3 servings of dairy per day

14. Herbs and spices

Celery seed, cilantro, saffron, lemongrass, black cumin, ginseng,

15. Chia and flax seeds

Additionally, results from a review of 11 studies suggested that eating flax

16. Beets, beet greens, and beet juice 

In a study in 27 people, those who consumed 16.9 ounces (500 mL) of a

The bottom line

According to research, adding certain foods like leafy greens, berries,

Last medically reviewed on December 14, 2021

20 Ways to Lower Diastolic Blood

Tips to lower blood pressure Blood pressure facts Symptoms

Tips to lower blood pressure

1. Focus on heart-healthy foods

Foods that are an integral part of a heart-healthy diet include:

vegetables, such as spinach, broccoli, and carrots

fruits, such as apples, oranges, and bananas

fish, particularly those rich in omega-3 fatty acids

lean cuts of beef or pork

skinless chicken or turkey

nuts and beans

2. Limit saturated and trans fats

Instead, try to focus on consuming healthy monounsaturated and

3. Reduce sodium in your diet

Sodium can increase blood pressure, so limit your intake to 1,500

4. Eat more potassium

5. Lay off the caffeine

Caffeine is a stimulant that can raise blood pressure. If you have

6. Cut back on alcohol

Drinking excess alcohol can raise your blood pressure. Consume it in

A 2010 analysis of 15 studies suggests that dark chocolate may slightly