Jun 7, 2025
High blood pressure, or hypertension, affects over a billion people worldwide and is a leading risk factor for heart disease. Along with lifestyle changes and medication, certain foods can help reduce blood pressure quickly. As per Healthline, here are 10 foods known to support healthier blood pressure levels.
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Oranges, lemons, and grapefruit are packed with vitamins and minerals that help maintain heart health. Eating about four oranges daily has been linked to better blood pressure control, but grapefruit should be consumed carefully if you take blood pressure medication.
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Salmon and other fatty fish are rich in omega-3 fats, which reduce inflammation and support healthy blood pressure. A daily serving of about 3.5 ounces of salmon can significantly lower blood pressure levels.
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Spinach and Swiss chard provide potassium and magnesium, nutrients essential for blood pressure regulation. Spinach also contains nitrates that may relax blood vessels and help lower blood pressure.
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Almonds, walnuts, pumpkin seeds, and flaxseeds offer fiber and arginine, which help blood vessels relax. Including these in your diet may have a positive effect on blood pressure, especially with regular consumption over time.
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Blueberries, strawberries, and cranberries contain antioxidants called anthocyanins that increase nitric oxide in the blood, promoting better blood flow and reduced pressure. Drinking cranberry juice has shown notable benefits in lowering systolic blood pressure.
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Amaranth and other whole grains such as oats and quinoa are high in magnesium and fiber. Eating more whole grains is associated with a lower risk of developing high blood pressure.
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Extra virgin olive oil contains healthy fats and antioxidants that support heart health. Adding olive oil to your diet can contribute to lowering blood pressure and reducing heart disease risk.
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Eating about one cup of raw carrots daily may reduce the chance of developing high blood pressure. Carrots contain plant compounds that help manage blood pressure naturally.
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Yogurt is rich in calcium and potassium, minerals important for blood pressure control. Regular consumption of yogurt has been linked with lower systolic blood pressure and reduced risk of hypertension.
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Kiwis are high in vitamin C, potassium, and antioxidants. Eating two kiwis daily over several weeks has shown to lower systolic blood pressure in healthy adults.
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