The Best Foods for Controlling Blood Pressure in 2024

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Maybe you’ve heard the old saying that you are what you eat. Well, it turns out there’s some truth to that, especially when it comes to your blood pressure. Eating certain foods can help keep your blood pressure under control or bring it down if it’s too high. We get that figuring out what foods to eat or avoid can get confusing, so we’re breaking it down for you.

In this article, we’ll share the top foods that researchers say can help with controlling blood pressure in 2024. These aren’t weird superfoods either – they’re simple, delicious picks you can easily find at your grocery store. We’ll tell you how these foods work to lower blood pressure and give you tips for adding more of them to your diet. Get ready to feel empowered about taking charge of your heart health through food!

Understanding Blood Pressure and How Diet Impacts It

Your blood pressure is the amount of force your blood exerts on your artery walls as it circulates through your body. High blood pressure, or hypertension, makes your heart work harder and can lead to life-threatening conditions or stroke over time. The good news is you can help control your blood pressure by watching what you eat.

Eating a whole food diet

A balanced diet with nutritious whole foods is key to maintaining healthy blood pressure and overall health. In addition, most of us consume way too much sodium in our diets, mainly from ultra-processed foods. High sodium intake is a major cause of high blood pressure. Season your food with spices and herbs, and use salt in moderation if you are eating a whole food diet.

Losing excess weight

If you are overweight, losing some pounds can make a big difference in lowering your blood pressure. Excess weight puts strain on your heart and arteries. Losing just 5% of your total body weight can help reduce your blood pressure. Focus on increasing fiber with whole food, portion control, and engage in regular exercise to promote weight loss.

By following a nutritious whole food diet, cutting back on sodium, and maintaining a healthy weight, you can naturally lower your blood pressure and reduce the risk of health complications. Small changes to your lifestyle and diet can have a profoundly positive impact on your health for years to come.

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The Top Foods That Help Lower Blood Pressure

A diet high in ultra-processed foods is terrible for your blood pressure. The good news is there are delicious whole foods that can help get your numbers down to a healthy range. Eating these powerhouse foods regularly will have you feeling better in no time.

Leafy Greens

Popeye was onto something. Leafy greens like spinach and kale are loaded with potassium and magnesium, both of which help lower blood pressure. Aim for 1-2 cups a day. Add greens as a side to most meals or sprinkle them in an egg omelet.


Blueberries, strawberries and raspberries contain compounds called anthocyanins that can help lower blood pressure. Enjoy 1 cup of mixed berries 2-3 times a week. Berries make a great dessert.

Fatty Fish

Salmon, tuna, and mackerel are high in omega-3 fatty acids which help reduce inflammation in the body and lower blood pressure. Eat 2-3 servings of fatty fish each week. Not a fan of fish? Fish oil or flaxseed supplements can also help.

Dark Chocolate

Here’s a treat you can feel good about. Dark chocolate contains compounds like theobromine that can help lower blood pressure. Aim for 1 ounce, 2-3 times a week. Look for chocolate with at least 70% cocoa for the biggest benefits.

Making these simple food swaps can significantly impact your blood pressure. So grab your shopping list and get started – your heart will thank you!

Lifestyle Changes That Support Healthy Blood Pressure

To keep your blood pressure in a healthy range, focus on making sustainable lifestyle changes. Small shifts in your daily habits can make a big difference over time.

Exercise regularly

Exercise is a natural blood pressure medication. Aim for at least 30 to 60 minutes of moderate activity most days of the week. Walking, jogging, biking and strength training are all great options. Staying active will keep your heart strong and improve your circulation. Even small changes like taking the stairs instead of the elevator and going for a walk on your lunch break can help.

Manage your stress

Too much stress can elevate your blood pressure. Try relaxation techniques like yoga, meditation, deep breathing and journaling to lower your stress levels. Spend time with people who support and uplift you. Get enough sleep every night so you can handle stressful situations in a healthy way. Take occasional breaks when you’re feeling overwhelmed. Your blood pressure will thank you.

Limit unhealthy habits

Reducing unhealthy habits is also important for controlling your blood pressure. Eat a whole food diet, and aim to avoid or limit excess sodium, alcohol and nicotine. Limit alcohol to one drink per day for women, and two per day for men. And of course, don’t smoke or use any nicotine products. Making these lifestyle changes can significantly improve your blood pressure and heart health over the long run.

Meal Plans and Recipes for Controlling Blood Pressure

Focus on Fresh Fruits and Vegetables

When putting together meals to lower your blood pressure, fill half your plate with fresh fruits and vegetables. They are loaded with nutrients like potassium and magnesium that can help relax blood vessels and ease the pressure on your arteries. Try adding spinach, tomatoes, and avocados to your diet. Adding them to an omelet is an easy way to get those extra veggies. For lunch, have a big salad with lots of veggies, beans, and a piece of fish. For dinner, make veggie frittatas, and stir fries.

Choose Lean Proteins

Selecting lean protein sources is key to maintaining a healthy blood pressure. Focus on fish, chicken, beans, and legumes which are low in saturated fat. Have fish a couple times a week, like salmon, tuna or cod. Beans and legumes are also great in soups, stews, and salads. For extra protein, add eggs, Greek yogurt, or nut butters.

Cook with Heart-Healthy Fats

The type of fat you cook with matters for blood pressure control. Use olive oil, avocado oil or coconut oil which contain monounsaturated fats. They have antioxidant properties and can help lower inflammation in the body. When baking, use olive oil or coconut oil.  For salad dressings and marinades, make your own with olive oil, lemon juice and herbs.

Cut Back on Sodium

Reducing sodium is one of the most important steps you can take to lower your blood pressure. Cut back on packaged and processed foods which tend to be loaded with sodium. Cook more at home using fresh ingredients so you can control how much salt goes into your food.  Add flavor to your food with herbs and spices

Making healthy, whole food meals with these tips can help get your blood pressure into a healthy range and keep it there. Be patient through the process and soon eating this way will become second nature. Your heart and body will thank you!

FAQs: Your Most Pressing Questions About Managing Blood Pressure Answered

What are the best foods to eat to lower my blood pressure?

Some of the best foods for controlling blood pressure include:

Lean proteins like fish, chicken, beans, and legumes are great options. Fish high in omega-3 fatty acids, like salmon and tuna, are especially beneficial. Potassium-rich fruits and vegetables such as sweet potatoes, spinach and avocados help lower blood pressure. Berries, especially blueberries, are loaded with antioxidants that improve artery health.

How much sodium should I limit each day?

To limit sodium, avoid processed foods, pizza, cold cuts, bacon, pickles and chips which tend to be loaded with sodium. Choose low-sodium or reduced-sodium options when available and season your food with herbs and spices..

I’m on medication. Do I still need to watch my diet?

Yes, diet and lifestyle changes can further help lower your blood pressure and may allow your doctor to reduce or eliminate some medications. The same low-sodium diet and heart-healthy eating recommended for those without medication will benefit you.

Losing excess weight, limiting alcohol, reducing stress and exercising regularly are also important. Be sure to talk to your doctor before making any significant changes to your diet or exercise routine.

I don’t add salt while cooking or at the table. Isn’t that enough?

It’s not all about sodium. While avoiding too much excess salt is a good practice, most sodium in the average American diet comes from processed and packaged foods. Those foods contain a host of other not-so-good-for-you ingredients that are worse for you than sodium alone. Foods like canned soups, frozen dinners, deli meats, chips, pretzels and fast food are usually loaded with a number of unhealthy ingredients. Reading nutrition labels and choosing fresh, whole foods over processed options whenever possible is key to controlling your blood pressure.

Making healthy lifestyle changes can have significant effects on lowering and controlling blood pressure. But if diet and exercise alone aren’t enough, don’t hesitate to take medication as prescribed by your doctor. Your heart health should be a top priority.


So in 2024, you’ve got more options than ever when it comes to eating foods that help keep your blood pressure in check. While the classics like leafy greens, and berries are still solid choices, some of the lesser known options like dark chocolate and pomegranates can also lend a helping hand. Don’t forget the power of herbs and spices too – cinnamon, garlic, and turmeric are tasty ways to give your BP a boost.

The main thing is to fill your plate with whole, nutrient-dense fruits, veggies, beans, lentils, nuts and seeds. Avoid processed and high-sodium foods. And be sure to keep tabs on your BP with regular checks. You can use a blood pressure management app like VitalOp Wellness to make it even easier. Your heart will thank you!


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