High blood pressure, or hypertension, impacts nearly half of U.S. adults. It can increase your risk of developing heart disease and harm your kidneys, eyes, and more.
The good news is that there are meals and snacks rich in nutrients that regulate blood pressure, like magnesium, potassium, fiber, and omega-3 fats. A healthy diet is one of the best ways to support heart health and reduce heart disease risk factors, after all.
Hummus is a good source of magnesium and fiber. A half-cup serving provides 6.75 grams (g) of fiber, which is 24% of the daily value (DV).
Fiber decreases blood lipid levels, supports the health of the blood vessel walls, improves insulin sensitivity, and reduces oxidative stress, all of which may reduce high blood pressure.
Avocados are high in magnesium, which is necessary for blood pressure regulation. A 201-g avocado contains 58.3 milligrams (mg) of magnesium, or 13.8% of the DV.
Studies show that people with low magnesium levels are more likely to have high blood pressure. Following a high magnesium diet can reduce the risk of high blood pressure.
Tuna is also a good source of magnesium, providing 56.8 mg or 13.5% of the DV per 172-g can. It’s also high in omega-3 fatty acids, which may reduce blood pressure levels by lowering inflammation and promoting the release of nitric oxide.
Pumpkin seeds are an excellent source of magnesium, providing 154 mg, or 37% of the DV, per ounce. They are also high in plant-based protein, providing 8.45 g per ounce.
Some research shows that diets high in plant-based protein, such as vegetarian diets, are associated with lower blood pressure levels compared to animal-based diets.
Chickpeas are full of magnesium, providing 78.7 mg, 19% of the DV, per cup.
Chickpeas are also high in potassium, another mineral that’s critical for regulating blood pressure levels. A cup of chickpeas contains 477 mg of potassium, or 10% of the DV.
Greek yogurt is a good source of calcium, which is required for muscle function, including the function of the smooth muscles in your blood vessels that maintain blood pressure and flow.
A cup of Greek yogurt provides 251 mg of calcium, or 19.4% of the DV.
Almonds are an easy and healthy snack option that are full of blood pressure-lowering vitamins and minerals. An ounce of almonds contains 76.5 mg of magnesium, or 18% of the DV.
Chia seeds are an excellent source of blood pressure-regulating nutrients, like fiber, calcium, and magnesium.
One ounce of chia seeds covers 34% of your daily fiber needs, 23% of the DV for magnesium, and 14% of the DV for calcium.
Cashews are high in magnesium, with 82.8 mg, 20% of the DV, per ounce.
Regularly eating nuts, like cashews, may protect your heart health by lowering blood pressure and other heart disease risk factors, such as high cholesterol and high blood sugar.
A cup of edamame contains 24% of the DV for magnesium, 29% of the DV for fiber, and 14% of the DV for potassium, all of which are essential for healthy blood pressure control.
Quinoa is a nutrient-dense grain that’s high in magnesium, providing 118 mg per cooked cup, or 28% of the DV.
Quinoa is also high in fiber, with the same serving containing 5.18 g, or 18.5% of the DV.
Large bananas provide 8% of your daily potassium needs and smaller amounts of magnesium and fiber.
Two tablespoons of peanut butter cover nearly 13% of your daily magnesium needs, making it a good option for those with high blood pressure.
Dark chocolate provides a number of minerals that are essential for blood pressure control, like magnesium.
An ounce of dark chocolate with 70–85% cacao solids contains 64.6 mg of magnesium, or 15% of the DV.
Kefir is a fermented yogurt drink that’s high in calcium, packing 316 mg, 24% of the DV, per cup. Kefir also provides smaller amounts of potassium and magnesium and is a source of probiotics.
Studies show that drinking kefir may reduce body weight and significantly lower systolic (the top number) blood pressure.
Overnight oats are easy to prepare and high in a kind of soluble fiber called beta-glucan, which may lower heart disease risk factors like high cholesterol and blood pressure.
Oats may also help reduce body weight, which can lower blood pressure and benefit overall heart health.
Canned salmon is a protein-rich food that’s packed with omega-3 fats, potassium, calcium, and magnesium. A 454-g can of salmon contains 74.3% of the DV for calcium, 31.4% of the DV for potassium, and 36.6% of the DV for magnesium.
Canned salmon is so high in minerals because it’s canned with bones, which are soft and safe to eat, and provide a source of calcium and magnesium.
Black beans are high in fiber, potassium, and magnesium. A cup of cooked black beans covers 29% of the DV for magnesium, 13% of the DV for potassium, and over half of your daily fiber needs.
Sipping on whey protein-based shakes and smoothies may reduce high blood pressure, blood sugar, and blood lipid levels.
Whey protein may also help you lose body fat, which can reduce high blood pressure.
Lentils are among the healthiest foods you can eat and are high in several nutrients like magnesium, potassium, and fiber.
A cup of lentils covers over half of your daily fiber needs and over 15% of your daily magnesium and potassium needs.
