However, further research on human subjects is necessary. Leafy green vegetables are rich in nitrates, which help manage blood pressure. Research from suggests that eating at least 1 cup of green leafy vegetables daily can lower blood pressure and reduce the risk of cardiovascular disease. A serving of fresh leafy greens is 2 cups of fresh leaves or 1 cup of cooked leafy greens.

Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin. A review concludes that garlic in general, and specifically Kyolic garlic, can reduce:.

Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. It can also be an alternative to salt as a flavoring. Fermented foods are rich in probiotics , which are beneficial bacteria that may help manage blood pressure.

In , researchers analyzed data from 11, adults ages 50 or older in Korea. The results suggest that women who had gone through menopause and ate fermented soy foods had a lower risk of hypertension.

However, this did not appear to be true for men. Sodium is a risk factor for high blood pressure, and experts advise people to limit their salt intake. However, a study did not find that eating salt-fermented vegetables increased the risk of high blood pressure despite the high sodium content. Probiotic supplements are another option.

Lentils provide protein and fiber, and experts say they may benefit the blood vessels of people with hypertension. A study analyzed legume intake over 3.

Researchers associated higher legume consumption of 55—70 grams g daily with a lower risk of hypertension. Legumes included lentils, peas, beans, and more. A study looked at data for people with and without high blood pressure to see whether there was a link between fermented dairy products and hypertension.

The participants with high blood pressure who consumed more yogurt had lower systolic blood pressure and lower arterial pressure than those who did not. Pomegranates contain antioxidants and other ingredients that may help prevent high blood pressure and atherosclerosis. A trial suggests that daily pomegranate juice consumption may reduce systolic and diastolic blood pressure in people with diabetes.

However, the authors stress the need for further research. A review of eight human trials found evidence that consuming pomegranate juice consistently lowered blood pressure. People can consume pomegranates whole or as juice.

When buying prepackaged pomegranate juice, check to ensure that there is no added sugar. Cinnamon may help reduce blood pressure by a modest amount, according to a review.

The authors found that consuming up to 2 g of cinnamon daily for 8 weeks or more reduced blood pressure in people with a body mass index BMI of 30 or more. Several studies have found that eating nuts of various types can help manage hypertension. A study suggests regular walnut consumption reduces systolic blood pressure in older adults with mind hypertension.

A cross-sectional study also suggests that moderate nut consumption, 55— g daily, may help to manage hypertension in children.

People should not consume nuts if they have a nut allergy. In a study , people consumed ml of orange juice, hesperidin-enriched orange juice, or a control drink per day for 12 weeks.

The results indicate that regularly consuming orange juice can help lower systolic blood pressure and that hesperidin contributes to this effect. The AHA recommends consuming 2 servings of 3 ounces oz of oily fish per week, as it may lower the risk of cardiovascular disease.

A research report by the AHA suggests that consuming around 3 g of omega-3 fatty acids daily may help to reduce blood pressure. These are in fatty fish, such as salmon or tuna, or fish supplements. Some fish contain mercury, and people should check the latest Food and Drug Administration FDA guidelines to ensure they do not consume too much.

They can also visit this website to check which fish is currently sustainable. Tomato contains lycopene, an antioxidant that may be beneficial for heart health.

A review found that consuming tomato extract can significantly lower systolic blood pressure in people with or without hypertension. However, including other forms of tomatoes in the diet did not produce the same results. Other researchers have found that high doses of lycopene reduced systolic blood pressure while lower levels did not.

Decreasing salt intake can benefit the heart and reduce blood pressure in people with hypertension. The USDA recommends limiting sodium intake to 2. Although moderate coffee consumption may benefit heart health, high coffee consumption can increase blood pressure and the risk of certain complications in people with hypertension.

A study found that high coffee consumption increased the risk of death due to cardiovascular disease in people with severe hypertension.

Regular alcohol consumption can significantly increase the risk of high blood pressure. According to a review , even moderate consumption can cause high blood pressure in females. The AHA recommends limiting alcohol consumption to no more than 2 drinks per day for males and 1 for females.

The serving size of 1 alcoholic drink is:. Processed foods may contain added salt and harmful fats. Governance What we do Our work Our campaigns. Our policies Using this website Contact us Leave your feedback. Blood Pressure UK BPUK Your Blood Pressure How to lower your blood pressure Healthy eating.

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Special Diets High Blood Pressure Diet Center. By Lauren is an award-winning registered dietitian, author of three books and all-around lover of good food. Lauren Manaker M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Novella Lui is a registered dietitian and a nutrition and health writer.

Reviewed by Dietitian Novella Lui, RD, M. In This Article View All. In This Article. Research Backs Up the DASH Diet. Easy Tips to Follow the DASH Diet. The Bottom Line. The 1 Snack to Eat for Better Blood Pressure. Was this page helpful? Thanks for your feedback!

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Foods like fruits, vegetables, seeds, nuts and legumes will be the shining stars, and ultra-processed foods that contain large amounts of added sugars and salt will only make a rare appearance. The National Heart, Lung, and Blood Institute promotes the DASH eating plan.

In general, there are some important guidelines to follow when incorporating the DASH diet into your lifestyle:. Along with emphasizing and limiting certain foods, the DASH diet also suggests focusing on specific nutrients.

Calcium, magnesium and potassium are micronutrients that play a role in blood pressure regulation and are highlighted in this diet.

The nutrients that this diet provides the body help support healthy blood pressure in a natural way. Research has shown that fiber helps to control blood pressure and prevent other cardiovascular diseases, and a daily intake of calcium helps with blood lipids and stress.

From fiber to calcium to the many other micronutrients that this way of eating provides, the DASH diet is certainly an evidence-based approach to managing blood pressure.

Older data suggests that the DASH diet can lower blood pressure in as little as two weeks. And over and over again, results from large, randomized, controlled trials show that the DASH diet reduces blood pressure significantly. Because of this strong evidence, DASH has been a consistent part of national blood pressure and dietary guidelines.

Having high blood pressure is unfortunately very common. But with some changes in eating habits, it is entirely possible to lower blood pressure in a natural way, particularly by following the DASH diet. When starting the DASH diet, here are some tips to get you going:.

Making small changes to your diet can go a long way toward lowering your blood pressure. Keep in mind that the DASH diet alone may not be enough to curb high blood pressure—some people may need to make other lifestyle changes or even take medications to bring their blood pressure under control.

While the DASH diet is promising, always consult with your primary care provider and registered dietitian to see if combining it with other lifestyle changes is more effective in lowering your blood pressure to achieve your health goals. Next Up: Having High Blood Pressure Can Speed Up Cognitive Decline—Here Are 4 Ways to Combat Both, According to Doctors.

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Use profiles to select personalised content. Measure advertising performance. The DASH diet had the greatest effect on blood pressure, lowering levels within two weeks of starting the plan. Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein LDL or "bad cholesterol" were lower, too.

Blood pressure was lower for everyone on the DASH diet. However, the less salt people consumed, the greater the decrease in blood pressure. People who already had high blood pressure had the largest decrease in blood pressure.

High blood pressure causes the heart to work harder to pump nutrient- and oxygen-rich blood to the body. The arteries that deliver the blood become scarred and less elastic. Although these changes happen to everyone as they age, they happen more quickly in people with high blood pressure.

As the arteries stiffen, the heart has to work even harder, causing the heart muscle to become thicker, weaker and less able to pump blood. When high blood pressure damages arteries, they are not able to deliver enough blood to organs for their proper functioning. As a result, organs may become damaged, too.

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