- For healthy blood pressure, prioritize eating foods rich in potassium, magnesium, calcium, and fiber.
- This means filling up on plenty of fruits, vegetables, whole grains, and low- or non-fat dairy.
- Make sure to get plenty of exercise and sleep, reduce your stress levels, and limit alcohol, as well.
Your blood pressure is one of those vital signs your doctor likely measures every time you step inside their office, and for good reason: Over time, high blood pressure (also called hypertension) can have serious consequences for your heart, brain, kidneys and other organs.
The good news is that certain lifestyle changes can help bring your blood pressure into a healthy range (ideally below 120/80 mm Hg), including tweaking your diet to prioritize heart-healthy nutrients. “Food can influence blood volume, artery flexibility and how your body regulates sodium and fluid balance, all of which affect blood pressure,” says Kim Blum, RDN, LD.
With that in mind, here are the top nutrients for better blood pressure.
1. Potassium
For healthy blood pressure, several decades of research support following the DASH (Dietary Approaches to Stop Hypertension) eating plan, which includes foods high in potassium. Bananas, avocados, potatoes, sweet potatoes, beans and dark leafy greens are all rich in this nutrient.
Potassium plays a key role in reducing blood pressure because it helps your body flush out excess sodium, says Brittany Brown, RD. Too much sodium can increase blood pressure in some people, but potassium helps shuttle it out of your body through your urine. Potassium also lowers blood pressure by relaxing your blood vessels, allowing blood to flow through more easily.
“When potassium levels drop too low, your arteries can stiffen and lose flexibility, leading to higher blood pressure over time,” says Leisan Echols, M.S., RDN, CSCS.
Along with limiting sodium, the American Heart Association recommends getting between 3,500 and 5,000 milligrams of potassium per day (from food) if you’re trying to prevent or treat hypertension. To put that into perspective, one medium banana delivers about 450 mg of potassium, while a cup of cooked sweet potato contains about 570 mg.
2. Magnesium
Magnesium is another featured nutrient in the DASH diet. Like potassium, it can be found in a variety of heart-healthy foods, including leafy greens, legumes, nuts, seeds and whole grains such as brown rice and oatmeal.6 It’s also added to some fortified foods, like certain breakfast cereals.
“Magnesium helps relax muscles, which include the walls of your arteries,” explains Maura Fowler, M.P.H, RDN. “If you don’t eat enough foods with magnesium, it could lead to constricted arteries,” which increases blood pressure.
The recommended dietary allowance for magnesium in adults is 310 to 420 mg, depending on age and sex. An ounce of roasted pumpkin seeds has 156 mg, which gets you more than a third of the way to the higher end of that goal.
Research also notes that magnesium supplements may help lower BP in people who have high blood pressure and low magnesium levels, but you should always talk to your doctor before starting a supplement to make sure it’s right for you.
3. Calcium
A third star of the DASH eating plan is the mineral calcium, which is prominent in dairy foods such as milk, yogurt and cheese as well as calcium-fortified milk substitutes, fruit juices, tofu, and cereals.
“Calcium helps blood vessels tighten and relax as needed,” Blum says, which lowers blood pressure and makes it easier for your heart to pump blood around your body. The DASH eating plan recommends that most adults get two to three servings of fat-free or low-fat dairy each day. A serving is 1 cup of milk or yogurt or 1.5 ounces of cheese.
4. Fiber
Unlike potassium, magnesium and calcium, fiber isn’t a mineral. Instead, it’s a type of carbohydrate found mainly in plant-based foods such as fruits, vegetables, nuts and seeds, and whole grains—all of which feature prominently in the DASH eating plan.
Fiber works behind the scenes to influence your blood pressure in more ways than one. “It fuels the good bacteria in your gut, which produce short-chain fatty acids like butyrate that help reduce inflammation and keep your blood vessels functioning smoothly,” Echols says. “Fiber also supports better blood sugar control, improves insulin sensitivity, and contributes to weight management, all of which lighten the load on your cardiovascular system.”
Lentils, collard greens, oats, raspberries, and chia seeds are some of Echols’ favorite high-fiber picks. “They’re flexible enough to build into soups, salads and warm breakfast bowls without overthinking it,” she notes.
The DASH eating plan recommends most adults get three to five servings of fiber-rich vegetables and fruits as well as four to eight servings of whole grains each day and three to five servings of nuts, seeds, and legumes per week.
Other Strategies to Support Blood Pressure
Outside of diet, other lifestyle habits that may help manage blood pressure include:
- Regular exercise (at least 150 minutes per week)
- Quitting smoking
- Limiting alcohol
- Losing weight if you have overweight or obesity
- Managing stress
- Getting enough quality sleep (least seven hours each night)
Meal Plan to Try
7-Day Meal Plan for High Blood Pressure, Created by a Dietitian
Our Expert Take
For healthy blood pressure, prioritize eating foods rich in potassium, magnesium, calcium, and fiber each day, including plenty of fruits, vegetables, whole grains, and low- or non-fat dairy. To complement this heart-healthy eating plan, make sure to get plenty of exercise and sleep, reduce your stress levels, and limit tobacco and alcohol.
