What You Should Eat to Lower High Blood Pressure

High blood pressure is one of the biggest health concerns across the country — and for good reason. Because high blood pressure can lead to heart disease and other health-compromising ailments, focusing on lowering blood pressure levels can improve quality (and length) of life. That said, many blood pressure medications have a bad rap and can often lead to life-threatening symptoms such as kidney cancer. Which is why many want to know what you need to eat to lower high blood pressure.

sliced beetroot

Beets are what you should eat to lower high blood pressure. | iStock.com/Dianazh

What you need to eat to lower high blood pressure

Diet can have a beneficial impact on the body’s overall health, which includes heart health. To ensure a healthier heart (and lower blood pressure), some foods should be avoided. However, there are many foods that lower blood pressure, too. Curious to know more? Find out what you need to eat to lower high blood pressure, ahead.

Red beets

Adding more red beets to your diet can be ultra beneficial to your health — especially when it comes to high blood pressure. Because beets are high in nitric oxide, adding them to your diet can help lower blood pressure.


Bananas are another food to eat for lower blood pressure. Thanks to its potassium levels, adding bananas to your diet can help reduce high blood pressure naturally, among other health benefits.


The next time you’re stuck on what to eat for breakfast, consider a bowl of oatmeal. Its high-fiber, low-fat, and low-sodium properties make it an excellent breakfast food that lowers blood pressure and fuels the body.


Omega-3 fatty acids are beneficial to both diet and blood pressure. So, consuming fish rich in the nutrient — such as salmon — can reduce inflammation, lower triglycerides, and reduce blood pressure levels.


Garlic isn’t just for flavor. In fact, the root vegetable has amazing health benefits — especially when it comes to high blood pressure. Adding more of this healthful item can reduce blood pressure and even help ward off certain illnesses.

Olive oil

Olive oil is chock full of inflammation-fighting healthy fats. And, as a result, can be ultra beneficial in reducing high blood pressure. Cooking with the oil or adding it to a salad can make a difference in heart health.


Looking for something sweet that can also lower high blood pressure. You’re in luck! Thanks to their abundance of flavonoids, berries can have a positive impact on the heart, including lowering blood pressure.

Leafy greens

Leafy greens are what you need to eat to lower high blood pressure. From romaine lettuce to spinach to kale, these veggies all pack a serious health punch. And, thanks to their potassium levels, they can help lower blood pressure.

Foods to avoid

In addition to what you need to eat to lower high blood pressure, you should also be wary of foods that cause high blood pressure. And, unfortunately, pizza and other favorite foods are on the list. Discover some of the foods to avoid if you have high blood pressure, below.

BJ's pizza

Frozen pizza is one of the worst things you can eat if you have high blood pressure | BJ’s via Instagram

Added sugar

Added sugar is a big no-no for many reasons. And, when it comes to heart health, the inflammation enhancer can cause high blood pressure among other issues. If high blood pressure is a concern, try to avoid added sugar as much as possible.

Frozen pizza

We are sorry to report, but pizza — especially the frozen kind — is not your heart’s friend. Because high sodium can lead to high blood pressure, frozen pizza should be avoided whenever possible. Manufacturers of frozen pizza often use a lot of salt to maintain flavor.

Processed meat

Processed meat is also high in sodium and should be avoided if you have or are at risk of high blood pressure. That means no sandwiches, salami, and other deli favorites.

Canned soup

One of the biggest culprits for added sodium? Canned soup. To enhance flavor, an abundance of salt is typically added to canned soup, making it one of the biggest foods to avoid for high blood pressure.

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