6 Types of Foods That Lower Blood Pressure

High blood pressure, also known as hypertension, is blood pressure that is consistently higher than normal. Almost half of all US adults have high blood pressure1, which puts them more at risk for serious conditions like stroke or heart disease. While medications like beta-blockers can help lower blood pressure, did you know that certain foods can help too? Continue reading to learn more.

1. Food that is high in vitamin C. Food high in vitamin C can protect against oxidative stress, which causes inflammation. Good options include peppers, kiwis, broccoli, and citrus fruits.

2. Food that is high in vitamin E. The fat-soluble nutrient acts as an antioxidant to help protect cells from free radical damage. Try almonds, avocados, and salmon!

3. Food that is high in potassium. Potassium aids in blood pressure reduction by relaxing your blood vessels’ walls and helping your body remove excessive sodium. Potassium-rich foods include bananas, potatoes, spinach, and carrots.

4. Food that is high in selenium. Selenium is an antioxidant that helps protect your body from oxidative stress. Choose these foods for selenium: Seafood like tuna, halibut, and shrimp as well as poultry (chicken and turkey).

5. Food that is high in L-arginine. L-arginine helps make nitric oxide, a chemical that aids in relaxing muscle cells. Good sources of this nutrient include nuts, seeds, beans, and dairy.

6. Food that is high in calcium. Studies have shown that meeting the recommended dietary allowance for calcium of 1,000 milligrams and getting up to 1,500 milligrams per day can improve blood pressure. Food that is rich in calcium includes yogurt, dark green leafy vegetables, broccoli, and dried beans.

Learn more here: https://health.clevelandclinic.org/foods-to-lower-blood-pressure/


1Centers for Disease Control and Prevention, Division for Heart Disease and Stroke Prevention (2021, September 27). Facts About Hypertension. Retrieved from https://www.cdc.gov/bloodpressure/facts.htm

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