How do everyday, common foods affect blood pressure? Here is the list of 30 most common food ingredients and how they affect your blood pressure
🥩 Meats & Protein
Chicken (skinless, grilled)
Does not raise blood pressure and can help keep it stable. It’s a good source of lean protein, which helps support a healthy weight and muscle mass. Eating chicken without skin and avoiding added salt or heavy sauces makes it a heart-friendly choice. Grilling, baking, or steaming are the best cooking methods.
Turkey
Neutral or helpful for blood pressure if unprocessed. Fresh turkey breast is low in saturated fat and high in protein. It’s a good alternative to red meat. However, processed turkey products like deli slices or turkey bacon are often high in sodium and should be limited.
Beef (lean cuts)
Can be part of a balanced diet if eaten in moderation. Cuts like sirloin or tenderloin are lower in fat and better for heart health. Fatty beef and processed beef products may raise blood pressure over time due to their saturated fat content. Avoid salty marinades and keep portions small.
Pork (lean cuts)
May support healthy blood pressure when trimmed and cooked simply. Pork tenderloin is relatively low in fat and sodium when unprocessed. However, many pork products, like ribs or seasoned chops, can be very salty or fatty and should be eaten sparingly.
Lamb
Can raise blood pressure if eaten often. Lamb tends to be high in saturated fat, which can contribute to higher cholesterol and vessel stiffness. Lean cuts like leg of lamb are better choices, and it’s important to avoid added salt during cooking.
Sausages
Usually raise blood pressure. They are often very high in sodium, saturated fat, and preservatives like nitrates. These ingredients can stiffen arteries and increase the risk of hypertension. Even turkey or chicken sausages can be unhealthy if highly processed.
🥦 Vegetables
Lentils
Help lower blood pressure. They are rich in plant-based protein, potassium, magnesium, and fiber, all of which support healthy blood vessels. Regular intake is associated with better arterial function and lower systolic and diastolic readings. Great in soups, stews, or salads.
Spinach
Helps reduce blood pressure. It’s rich in potassium, magnesium, and nitrates, which all support vessel relaxation and healthy circulation. Cooked spinach offers a concentrated dose of these nutrients. It’s a great choice in soups, smoothies, or sautéed as a side.
Beets
Can significantly lower blood pressure, especially when consumed as juice. Beets are high in dietary nitrates, which convert to nitric oxide in the body and help widen blood vessels. This effect can be seen within a few hours of drinking beet juice. They’re also great roasted or shredded raw in salads.
Celery
May have a mild blood pressure-lowering effect. It contains phthalides, plant compounds that relax artery walls and improve blood flow. A few stalks a day may be enough to help. It’s best eaten fresh and raw, and not covered in salty spreads or dips.
Carrots
Support lower blood pressure due to their potassium content and antioxidant compounds. Raw carrots may offer slightly stronger benefits than cooked ones. They make an easy, low-sodium snack and are especially good when eaten fresh.
Tomatoes
May help lower blood pressure. They are high in lycopene, an antioxidant that supports vascular health, and potassium. Cooked tomatoes provide more lycopene, but many canned tomato products are high in salt, so it’s best to choose low-sodium versions.
Onions
Do not raise blood pressure and may help lower it slightly. They are a natural source of quercetin, an antioxidant that may relax blood vessels and reduce inflammation. Onions also contain sulfur compounds that benefit the heart. Use them raw or cooked, but avoid frying with salt.
🍎 Fruits
Bananas
Help lower blood pressure by providing a high amount of potassium, which helps balance sodium levels in the body and relax blood vessel walls. One medium banana has about 400 mg of potassium. They’re a simple, portable snack that supports heart health.
Apples
May support healthy blood pressure levels. They are a good source of fiber and polyphenols, which help improve blood vessel flexibility and reduce inflammation. Whole apples are best—apple juice lacks fiber and is often high in sugar.
Avocados
Help reduce blood pressure. They are very high in potassium and contain heart-healthy monounsaturated fats that improve vessel elasticity. One avocado contains around 700 mg of potassium. Best enjoyed fresh, not in overly salty or processed guacamole.
🥣 Grains & Legumes
Oats
Can lower blood pressure when eaten regularly. They contain beta-glucan, a type of fiber that helps reduce cholesterol and supports healthy blood vessels. Eating oats may reduce systolic pressure by several points. Best prepared plain or with fruit—avoid sugary instant varieties.
White bread
May contribute to higher blood pressure over time. It’s made with refined flour, which can cause blood sugar spikes and inflammation. It’s also low in fiber and nutrients. Whole grain bread is a better option for heart health.
🧀 Dairy
Milk (low-fat or fat-free)
Can help lower blood pressure. It’s a good source of calcium, potassium, and protein, all important for regulating blood vessel function. Choose unsweetened low-fat or skim milk. Whole milk contains more saturated fat, which may raise blood pressure if consumed in excess.
Cheese
Can raise blood pressure if eaten in large amounts. Many cheeses are high in sodium, especially processed varieties like American cheese or hard aged cheeses like Parmesan. However, small amounts of low-sodium cheeses like fresh mozzarella can be part of a balanced diet.
Yogurt (plain, low-fat)
May help lower blood pressure. It’s rich in calcium and probiotics, which support heart health and blood vessel function. Choose plain, unsweetened varieties to avoid added sugars and sodium.
🌶️ Spices & Condiments
Pepper (black pepper)
Does not raise blood pressure. It may have a mild blood pressure-lowering effect. It contains piperine, which can help improve blood flow. It’s safe in normal food amounts. Just avoid pepper sauces that are high in salt.
Garlic
Can help lower blood pressure. It contains allicin, which increases nitric oxide production and helps blood vessels relax. Studies show garlic supplements can reduce both systolic and diastolic BP. Raw or crushed garlic is most effective.
Salt
Raises blood pressure, especially in people sensitive to sodium. It causes the body to retain water, which increases pressure in the blood vessels. Most sodium comes from processed and packaged foods, not the salt shaker. Limiting intake is crucial for blood pressure control.
Chili peppers
May support lower blood pressure. They contain capsaicin, which helps blood vessels expand and improves circulation. Small amounts can be helpful, but watch out for hot sauces that are high in sodium.
Sources
Medical News Today. 18 Foods That Help Lower Blood Pressure
British Heart Foundation. Foods That Lower Blood Pressure
Eating Well. Best and Worst Foods for Healthy Blood Pressure
