Close

Photo:Getty Images. EatingWell design.

a photo of a man eating a salad

Getty Images. EatingWell design.

Anytime you have a physical examination or meet with a physician, they take your blood pressure. It is an important measurement that provides information about how efficiently your heart carries blood to your body’s cells, tissues and organs.High blood pressure, also known as hypertension, is often called the “silent killer” because it does not always cause symptoms. Yet, it’s a major modifiable risk factor for coronary artery disease, heart failure, stroke, chronic kidney disease and dementia, notesSean Kotkin, M.D., a preventive cardiologist at Mount Sinai in New York.While there are manynatural ways to reduce your blood pressure, a simple one stands out.

EatingWell

A chart of the blood pressure ranges recognized by the American Heart Association. The text reads “Measuring your blood pressure and understanding the readings is critical to prevent and diagnose blood pressure conditions like hypotension and hypertension. These are the ranges recognized by the American Heart Association.” The categories are the following: Low blood pressure with a systolic reading of 90 mmHg and a diastolic reading of less than 60 mmHg. Normal blood pressure with a systolic reading of less than 120 mmHg and less than 80 mmHg. Elevated blood pressure with a systolic reading of 120-129 mmHg and less than 80 mmHg. Hypertension stage 1 blood pressure with a systolic reading of 130-139 mmHg or a diastolic reading of 80-89 mmHg. Hypertension stage 2 blood pressure with a systolic reading of 140 or higher or a diastolic reading of 90 or higher mmHg. Hypertensive Crisis blood pressure with a systolic reading higher than 180 or a diastolic reading of higher than 120.

Did you know that eating more plants (vegetables, fruits, whole grains, nuts and seeds) can significantly impact your blood pressure? While it may sound like a small habit, it’s true that eating more plant foods can seriously help lower blood pressure levels, saysCaroline Thomason, RD, CDCES, a dietitian and diabetes educator in Washington, D.C.

In fact, one of the principles of theDASH diet—a diet created and well–researched for hypertension—is having plant-based foods make up the bulk of your plate.“Research has shown that eating a plant-based diet can lower blood pressure and reduce the risk of heart disease, diabetes and other diseases like certain cancers. A plant-based meal plan naturally reduces calorie consumption, resulting in weight loss, another factor known to improve blood pressure,” reiteratesMaria Elena Fraga, RD, CDCES, a registered dietitian at Mount Sinai in New York City.

You Just Found Out You Have High Blood Pressure—Here Are 4 Things Doctors Recommend Doing First

When managing hypertension, experts recommend being mindful of your intake of saturated fat, sodium and added sugar, which can increase your blood pressure. Plant-based foods are naturally low in these while rich in nutrients that support healthy blood pressure, such as fiber and potassium.

8 Foods With More Potassium Than a Banana

How Much Should You Eat?

Everyone’s nutritional needs are unique and will vary based on age, weight and activity level, to name a few factors. However, Thomason breaks down some daily guidelines using the U.S. Dietary Guidelines and the DASH Dietary Guidelines as a rule of thumb:

These guidelines may seem like a lot, and eating more plant-based foods doesn’t always come naturally. If you find it challenging, there are some easy ways to incorporate them into your diet, such as:

As mentioned above, plant-based foods provide lots of fiber. If you are new to a high-fiber diet, slowly increase your intake and drink adequate fluids to prevent gas and bloating.

Looking for inspiration?Balsamic Roasted Cabbage SteaksAnti-Inflammatory Lemon-Blueberry SmoothieSummer Skillet Vegetable & Egg ScrambleBanana Cream Pie-Inspired Overnight Oats

Looking for inspiration?

Balsamic Roasted Cabbage SteaksAnti-Inflammatory Lemon-Blueberry SmoothieSummer Skillet Vegetable & Egg ScrambleBanana Cream Pie-Inspired Overnight Oats

an image of the Balsamic Roasted Cabbage Steaks

Balsamic Roasted Cabbage Steaks

a recipe photo of the Anti-Inflammatory Lemon-Blueberry Smoothie

Anti-Inflammatory Lemon-Blueberry Smoothie

6599213.jpg

Summer Skillet Vegetable & Egg Scramble

a recipe photo of the Banana Cream Pie–Inspired Overnight Oats

Banana Cream Pie-Inspired Overnight Oats

Other Natural Ways to Reduce Blood Pressure

The Bottom Line

If you have high blood pressure and feel like you have no control, know that your habits matter and that you have the power to influence your body. To start, make small and consistent positive adjustments to your diet, like adding more plants. Plant-based foods provide important nutrients for blood pressure management, such as potassium and fiber. An easy and effective way to begin is to focus on color. Thomason recommends, “Shoot for five colors per day—especially if you’re not already eating a colorful diet of fruits and veggies.” As you begin to feel better and see improvements, you will be motivated to add more and continue other healthy habits.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.High blood pressure.American Heart Association.What is high blood pressure?.Onwuzo C et. al.DASH diet: A review of its scientifically proven hypertension reduction and health benefits.Cureus.2023;15(9):e44692. doi:10.7759/cureus.44692.American Heart Association.How potassium can help control blood pressure.2020-2025 Dietary Guidelines for Americans.Healthy Vegetarian Dietary Pattern for Ages 2 and Older, With Daily or Weekly Amounts From Food Groups, Subgroups, and Components.National Heart, Lung, and Blood Institute.DASH Eating Plan.Canoy D, Nazarzadeh M, Copland E, et al.How Much Lowering of Blood Pressure Is Required to Prevent Cardiovascular Disease in Patients With and Without Previous Cardiovascular Disease?.Curr Cardiol Rep. 2022;24(7):851-860. doi:10.1007/s11886-022-01706-4

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.High blood pressure.American Heart Association.What is high blood pressure?.Onwuzo C et. al.DASH diet: A review of its scientifically proven hypertension reduction and health benefits.Cureus.2023;15(9):e44692. doi:10.7759/cureus.44692.American Heart Association.How potassium can help control blood pressure.2020-2025 Dietary Guidelines for Americans.Healthy Vegetarian Dietary Pattern for Ages 2 and Older, With Daily or Weekly Amounts From Food Groups, Subgroups, and Components.National Heart, Lung, and Blood Institute.DASH Eating Plan.Canoy D, Nazarzadeh M, Copland E, et al.How Much Lowering of Blood Pressure Is Required to Prevent Cardiovascular Disease in Patients With and Without Previous Cardiovascular Disease?.Curr Cardiol Rep. 2022;24(7):851-860. doi:10.1007/s11886-022-01706-4

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

MedlinePlus.High blood pressure.American Heart Association.What is high blood pressure?.Onwuzo C et. al.DASH diet: A review of its scientifically proven hypertension reduction and health benefits.Cureus.2023;15(9):e44692. doi:10.7759/cureus.44692.American Heart Association.How potassium can help control blood pressure.2020-2025 Dietary Guidelines for Americans.Healthy Vegetarian Dietary Pattern for Ages 2 and Older, With Daily or Weekly Amounts From Food Groups, Subgroups, and Components.National Heart, Lung, and Blood Institute.DASH Eating Plan.Canoy D, Nazarzadeh M, Copland E, et al.How Much Lowering of Blood Pressure Is Required to Prevent Cardiovascular Disease in Patients With and Without Previous Cardiovascular Disease?.Curr Cardiol Rep. 2022;24(7):851-860. doi:10.1007/s11886-022-01706-4

MedlinePlus.High blood pressure.

American Heart Association.What is high blood pressure?.

Onwuzo C et. al.DASH diet: A review of its scientifically proven hypertension reduction and health benefits.Cureus.2023;15(9):e44692. doi:10.7759/cureus.44692.

American Heart Association.How potassium can help control blood pressure.

2020-2025 Dietary Guidelines for Americans.Healthy Vegetarian Dietary Pattern for Ages 2 and Older, With Daily or Weekly Amounts From Food Groups, Subgroups, and Components.

National Heart, Lung, and Blood Institute.DASH Eating Plan.

Canoy D, Nazarzadeh M, Copland E, et al.How Much Lowering of Blood Pressure Is Required to Prevent Cardiovascular Disease in Patients With and Without Previous Cardiovascular Disease?.Curr Cardiol Rep. 2022;24(7):851-860. doi:10.1007/s11886-022-01706-4

7 Surprising Foods You Should Be Eating for Better Blood Pressure, According to DietitiansThe #1 Habit to Break If You Have High Blood Pressure, According to a DoctorThe #1 Snack to Buy at Aldi for Better Blood Pressure, According to a DietitianThe Best Walking Plan to Lower Blood Pressure3 Drinks to Lower Blood PressureTop 8 Mediterranean Foods for Better Blood PressureThe #1 Thing to Avoid If You Have High Blood Pressure, According to DietitiansThe Best 7-Day Walking Plan to Lower Blood Pressure, According to a Certified Trainer

Bircher muesli with background

7 Surprising Foods You Should Be Eating for Better Blood Pressure, According to Dietitians

a photo of a woman eating a burger and french fries at a restaurant

The #1 Habit to Break If You Have High Blood Pressure, According to a Doctor

a photo of an Aldi storefront

The #1 Snack to Buy at Aldi for Better Blood Pressure, According to a Dietitian

a photo of a woman walking outside

The Best Walking Plan to Lower Blood Pressure

hibiscus tea

3 Drinks to Lower Blood Pressure

mediterranean broccoli pasta salad

Top 8 Mediterranean Foods for Better Blood Pressure

meal

The #1 Thing to Avoid If You Have High Blood Pressure, According to Dietitians

a photo of a woman and her dog walking outside

The Best 7-Day Walking Plan to Lower Blood Pressure, According to a Certified Trainer

a photo of a woman jogging outside

9 Natural & Effective Ways to Lower Blood Pressure, According to Heart Experts

an illustration of a salt shaker

Can You Eat Salt If You Have High Blood Pressure? Here’s What Experts Have to Say

a photo of a woman having a glass of water in bed

6 Things to Do When You Wake Up If You Have High Blood Pressure, According to Experts

4548023.jpg

cinnamon roll overnight oats shot overhead in mason jars with raspberries and pecans on top

The 6 Best Bedtime Snacks for People with High Blood Pressure, According to a Dietitian

Watermelon, Cucumber Feta Salad

The #1 Food to Eat to Lower Blood Pressure, According to a Dietitian

a photo of a mug with steaming tea in it

5 Herbal Teas to Avoid If You Have High Blood Pressure, According to Dietitians

a recipe photo of the Vegan Superfood Grain Bowls

By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.Cookies SettingsAccept All Cookies

By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.

Cookies SettingsAccept All Cookies