What to Eat to Lower Blood Pressure? 6 Foods That Help Prevent Hypertension

According to the World Heart Federation, hypertension is the number one risk factor for worldwide deaths, affecting over 1 billion people. In 2021, hypertension was the major cause of 691,095 deaths in the US.

A healthy lifestyle and diet can help lower blood pressure levels and reduce a person's risk of heart disease. Certain foods can also help. Here are 6 of the best foods for high blood pressure.

1. Nuts and Seeds

Many nuts and seeds provide a concentrated source of nutrients vital in controlling blood pressure, such as arginine and fiber. Arginine is an amino acid required for the production of nitric oxide, an important compound for blood pressure reduction and blood vessel relaxation.

Some nuts and seeds for a balanced diet include chia seeds, almonds, flaxseed, walnuts, pistachios, and pumpkin seeds.

2. Eggs

Eggs are rich in nutrients and can be part of a balanced eating plan for managing blood pressure. A 2023 study conducted among 2,349 adults in the US revealed that eating five eggs or more per week is associated with a systolic blood pressure level 2.5 mmHg lower than that of those who ate less than half an egg per week. Additionally, egg eaters had a significantly lower likelihood of developing hypertension over the long term.

3. Yogurt

As a nutrient-dense dairy product, yogurt is packed with minerals such as calcium and potassium, which help regulate blood pressure. A review of 28 studies revealed that consuming three servings of dairy every day lowers the chances of high blood pressure by 13%. Meanwhile, a 7-ounce (200-gram) increase in the amount of dairy eaten per day is linked to a 5% reduction in the risk of high blood pressure.

4. Potatoes

Potatoes contain several plant-based compounds beneficial in managing blood pressure levels. A 6-ounce (173-gram) baked potato with the skin contains 941 milligrams of potassium, equivalent to 20% of a person's daily requirement and more than the amount provided by a medium-sized banana.

5. Oats

Oats were found to contain beta-glucan, a type of fiber that may help manage blood pressure. A 2020 study conducted in rodents revealed that together with avenanthramide C, beta-glucan can lower levels of malondialdehyde, which serves as a marker of oxidative stress in hypertensive rats.

The study's results suggest that the ingredients present in oats can help prevent high blood pressure and protect heart health. However, further research involving human subjects is still necessary.

6. Fermented Foods

Fermented foods are rich in probiotics that may help manage blood pressure. In a 2020 study, researchers analyzed data from 11,566 Korean adults aged 50 or older. They found that women who had gone through menopause and consumed fermented soy foods showed a lower risk of hypertension.

Some fermented foods that can be included in one's diet include apple cider vinegar, kimchi, miso, kombucha, and tempeh. Probiotic supplements are also good options for managing blood pressure.