Cardiologists Share the 7 Foods They Eat to Lower Blood Pressure

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• Why it’s important: Nearly half of American adults have high blood pressure, and what you eat can play a major role in managing it.

• What you can do: Eat more blood pressure-friendly foods, such as berries, beets, and salmon.

• The reward: Keeping your blood pressure in a healthy range can reduce your long-term risk of heart disease, heart attack and stroke.

Your diet is one of the most important factors in managing your blood pressure. And since nearly half of American adults have hypertension (high blood pressure), it’s especially important to know which foods can help. To make things easier, three cardiologists shared the foods they personally eat to support their blood pressure.

1. Berries

All three experts said berries, like blueberries, raspberries and strawberries, are smart choices for blood pressure.

Srinivas Prasad, MD, a cardiologist at Orlando Health Melbourne Hospital, who frequently snacks on berries throughout the day, said fruits contain antioxidants that support the lining of your blood vessels and increase nitric oxide, a compound that helps blood vessels relax, potentially lowering blood pressure.

2. Leafy greens

Leafy greens like spinach and kale are another great choice for blood pressure, says Arpit K. Patel, MD, FACC, cardiologist and founder of Pulse Perfect. “Green vegetables provide natural dietary potassium, magnesium, and nitrates,” all of which support blood pressure regulation, Patel explained.

Research has linked leafy greens to lowering blood pressure. “A Danish study that followed more than 50,000 adults for more than two decades found that people who ate the most plant nitrate, primarily from leafy greens, had about 2 to 3 points lower systolic blood pressure and a significantly lower risk of cardiovascular disease than those who ate the least,” said Deepak Talreja, MD, FACC, director of cardiology at Sentara Health.

3. Beets

For Talreja, beets are a must-have for supporting blood pressure. The vegetable (and its juice) are rich in nitrates, which your body converts into nitric oxide, helping to relax blood vessels and lower blood pressure.

“Several clinical trials show that beet juice lowers blood pressure,” Talreja told HEALTH. A 2024 meta-analysis found that beet juice lowered systolic blood pressure by about 5 mmHg in people with hypertension.

4. Legumes

Legumes, including lentils, beans and chickpeas, are another favorite food of Prasad’s for blood pressure. They’re high in potassium and magnesium, both of which can help lower blood pressure, and are staples of the DASH diet, which stands for Dietary Approaches to Stop Hypertension, Prasad told HEALTH.

5. Nuts

Although nuts are often salty, which isn’t ideal for blood pressure, unsalted nuts are actually a great choice, Patel said. “They provide unsaturated fats, magnesium, fiber and plant-based protein to support blood pressure,” he told HEALTH.

6. Salmon

With its high levels of omega-3, salmon is best known for supporting cholesterol, but Talreja also enjoys fish for its blood pressure benefits. Omega-3s have anti-inflammatory effects and help blood vessels relax and stay flexible, which can help lower blood pressure, he explained.

Research backs it up: A 2022 meta-analysis found that omega-3 fatty acids lower blood pressure, with the greatest benefit in people with hypertension.

7. Yogurt

Patel also eats plain yogurt to support his blood pressure. It’s rich in protein, calcium, and potassium, all of which have beneficial effects, and several studies have linked low-fat dairy products to lower blood pressure and the risk of hypertension. “Low-fat dairy is a mainstay of the DASH diet,” Talreja added.

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