Fruits That Are Good For High Blood Pressure


Fruits that are good for high blood pressure have many nutrients, minerals and vitamins. Most of them help to lower the blood pressure by fighting against the high levels of sodium in our body fluids. Fruits are a good source of nutrients, vitamins, and minerals that help your blood pressure. By eating healthy fruits , you will get loads of vitamins which can lower your blood pressure. Here’s a list of some fruits that are good for high blood pressure.

10 good foods for high blood pressure

Certain foods can lower blood pressure, according to research. The use of these foods together in the diet may have long-term health advantages.

Hypertension, or high blood pressure, can be treated with medications, dietary changes, and other lifestyle adjustments while also reducing the risk of developing related diseases. Heart disease, stroke, and renal disease are all conditions that are made more likely by high blood pressure.

Types of food that may help include:

  • fruits, such as kiwi and oranges
  • vegetables, for instance, green leafy vegetables and beets
  • nuts, for example, pistachios and walnuts
  • oily fish, such as mackerel
  • spices, such as cinnamon

We explore foods that can lower high blood pressure in this article and present supporting data.

A note about sex and gender

There are gender and sex spectrums. The sex assigned at birth will be referred to in this article as either “male,” “female,” or both. To find out more, click here.

10 foods that help lower blood pressure

Numerous studies have revealed that some foods help lower high blood pressure. We examine several foods that could be beneficial and how to eat them.

Generally speaking, a serving is what the United States Department of Agriculture (USDA) defines as:

  • 1 cup of cooked or raw vegetables or fruit
  • 1 cup of 100% fruit juice
  • 2 cups of raw leafy salad greens
  • half a cup of dried fruit

The USDA suggests eating about 2 cups of fruit and 3 cups of vegetables per day for most people, however this varies slightly by sex and age.

1. Berries

Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid.

In one older study, the researchers looked at data for over 34,000 people with hypertension over 14 years. Those with the highest intake of anthocyanins — mainly from blueberries and strawberries — had an 8% lower risk of high blood pressure than those with a low anthocyanin intake.

However, some experts say there is not enough evidence that blueberries reduce blood pressure.

To enjoy berries:

  • eat them as a snack or sweet treat after meals
  • add them to smoothies
  • sprinkle them on oatmeal for breakfast

A serving of blueberries is around 1 cup of fresh or frozen blueberries or half a cup of dried blueberries. A serving of strawberries is around 7 strawberries.

2. Bananas

Potassium, which is present in bananas, can help control hypertension. The potassium content of one medium banana is about 422 milligrams (mg).

The American Heart Association (AHA) claims that potassium lessens the effects of sodium and eases tension in the blood vessel walls.

Males should try to get 3,400 mgTrusted Source of potassium daily, while females should consume 2,600 mg, according to the Office of Dietary Supplements.

Other potassium-rich foods include:

  • apricots
  • lentils
  • prunes
  • acorn squash
  • potatoes

People with kidney disease should consult a doctor before increasing their intake of potassium, as too much can be harmful.

A serving would be 1 large banana, 1 cup of sliced banana, or two-thirds of a cup of mashed banana.

3. Beets

Because beet juice includes dietary nitrate, it may lower blood pressure both temporarily and permanently.

In a 2015 study, it was discovered that persons with hypertension whose blood pressure was lowered by drinking 250 milliliters (ml), or about 1 cup, of red beet juice every day for four weeks. Over a 24-hour period, the researchers observed an average drop in blood pressure of 7.7/5.2 millimeters of mercury (mm Hg).

Useful hints include:

  • drinking 1 glass of beet juice per day
  • adding beets to salads
  • preparing beets as a side dish

A serving of beet is around 1 cup, which is around 2 small beets or 1 large one.

4. Dark chocolate

Flavonoids, an antioxidant, are found in cacao, a component of dark chocolate. According to the AHA, flavonoids may assist in lowering blood pressure.

It does point out that a person might not be able to eat enough flavonoids from dark chocolate for it to have appreciable advantages.

According to the AHA, a modest quantity of chocolate every so often can be a healthy addition to a diet. However, it suggests that people eat it for enjoyment rather than for health.

5. Kiwis

According to a 2015 study by Trusted Source, kiwis can help manage mildly elevated blood pressure if eaten daily.

For 8 weeks, people who had 3 kiwis daily exhibited a greater decrease in systolic and diastolic blood pressure than those who consumed 1 apple daily. The authors of the study speculate that this might be because of the bioactive compounds in kiwis.

Kiwis contain a lot of vitamin C. An earlier study found that taking 500 mg of vitamin C daily for roughly 8 weeks significantly reduced participants’ blood pressure levels.

Kiwis are easy to add to lunches or smoothies. One cup of kiwi, or 2–3 kiwifruits, makes up 1 serving.

6. Watermelon

Watermelon contains an amino acid called citrulline.

The body converts citrulline to arginine, and this helps the body produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries. These effects aid the flow of blood, which can lower high blood pressure.

In one older study, adults with obesity and mild or prehypertension took watermelon extract containing 6 grams (g) of L-citrulline/L-arginine.

After 6 weeks, the participants saw a reduction in blood pressure in the ankles and brachial arteries. The brachial artery is the main artery in the upper arm.

In a small 2019 studyTrusted Source, 27 people consumed either watermelon juice or another drink before exercise. The females who drank watermelon juice did not experience a rise in blood pressure after exercise, although the males did.

People can consume watermelon:

  • as juice
  • in salads, including fruit salads
  • in smoothies
  • in a chilled watermelon soup

One serving of watermelon is 1 cup of chopped fruit or 1 slice of around 2 inches.

7. Oats

Oats contain a type of fiber called beta-glucan, which may have benefitsTrusted Source for heart health, including blood pressure.

A 2020 rodent study found that beta-glucan and avenanthramide C, both present in oats, reduce levels of malondialdehyde, a marker of oxidative stress in hypertensive rats. These results suggest that ingredients present in oats can help prevent high blood pressure and protect heart health in other ways.

Ways of eating oats include:

  • having a bowl of oatmeal for breakfast
  • using rolled oats instead of breadcrumbs to give texture to burger patties
  • sprinkling them on yogurt desserts

8. Leafy green vegetables

Leafy green vegetables are rich in nitrates, which help manage blood pressure.

Some research suggests that eating at least 1 cup of green leafy vegetables per day can lower blood pressure and reduce the risk of cardiovascular disease.

Examples of leafy greens include:

  • cabbage
  • collard greens
  • kale
  • mustard greens
  • spinach
  • Swiss chard

To consume a daily dose of green vegetables, a person can:

  • stir spinach into curries and stews
  • saute Swiss chard with garlic as a side dish
  • bake a batch of kale chips

A serving of spinach is 2 cups of fresh leaves. A serving of raw cabbage is 1 cup.

9. Garlic

Garlic has antibiotic and antifungal properties, many of which may be due to its main active ingredient, allicin.

A 2020 review concludes that garlic in general, and specifically Kyolic garlic, can reduce:

  • blood pressure
  • arterial stiffness
  • cholesterol

Garlic can enhance the flavor of many savory meals, including stir-fries, soups, and omelets. It can also be an alternative to salt as a flavoring.

10. Fermented foods

Fermented foods are rich in probiotics, which are beneficial bacteria that may help manageTrusted Source blood pressure.

In 2020, researchers analyzed data for 11,566 adults aged 50 years or older in Korea. The results suggest that women who had gone through menopause and ate fermented soy foods had a lower risk of hypertension. However, this did not appear to be true for men.

Sodium is a risk factor for high blood pressure, and experts advise people to limit their salt intake. However, a 2017 study did not find that eating salt-fermented vegetables increased the risk of high blood pressure, despite the high sodium content.

The effects of probiotics on blood pressure appeared more beneficial when the participants consumed:

  • multiple species of probiotic bacteria
  • probiotics regularly for more than 8 weeks
  • at least 100 billion colony-forming units per day

Fermented foods to add to the diet include:

  • kimchi
  • kombucha
  • apple cider vinegar
  • miso
  • tempeh

Probiotic supplements are another option.



The excessive force of the blood against the arterial walls is known as high blood pressure.

When the blood pressure is over 140/90, it is frequently referred to as hypertension, and it is also dangerous when it is over 180/120.

This disorder has a history of having no symptoms and has been linked to heart disease and stroke, among other health problems.

Less salt in meals is a common recommendation for those with high blood pressure, and this diet should be followed by regular exercise and medicines to help keep it under control. In Nigeria, there are more than 1.5 cases of hypertension every year. Sugars from foods and beverages with added sugar should also be avoided. Therefore, sweets can also cause high blood pressure in addition to salt.

Practitioners claim that specific foods, such as vegetables, whole grains, fruits, nonfat or low-fat dairy products, legumes, nuts, lean meat, chicken, fish, seeds, and healthy fats, can help with hypertension.

While the daily recommended intake of salt should be reduced to 2,300 milligrams, foods high in the minerals magnesium, calcium, and potassium should be substituted.

Whole grains, fruits, and vegetables are examples of plant-based foods high in carbohydrates that can help decrease hypertension. For a life free of hypertension, take a turn and chow down on nutrient-dense foods and complex carbs.

These foods can help you start your healthy path.


Beans are a healthy option with soluble and insoluble fibre, it is also rich in protein, minerals and vitamins. It also has magnesium which aids in healthy blood pressure. According to a study, published in the American Journal of Hypertension, individuals who indulge in eating beans witnessed a healthier blood pressure. The study also revealed that consuming 1 2/3 daily servings of  beans dramatically brought down one blood pressure.


Yoghurt plays the support role of reducing blood pressure because of the trifecta which it contains. This aids the magnesium, potassium and calcium. The probiotics which maintain the microbiome also play a role in reducing blood pressure. Ways to enjoy Yoghurt are numerous like parfait and frozen yoghurt to mention a few.


Use dates instead of sugar, especially if you are a sweet tooth. This naturally sweetner rich i magnesium, fibre and potassium supports healthy blood pressure. It can be incorporated into meals and drinks great for a healthy heart.


Oats are unrefined grains that are great for a better health without blood pressure. They are high in a type of fibre known as beta-glucans which is associated with reducing high blood pressure. Oats also contain 3 types of grain endosperm, bra and germ making oats a a rich whole grain option since eating foods high in fibre help to reduce the chances of hypertension by being being a boost to the gut.


Rich in potassium, banana’s aid healthy blood pressure. According to American Heart Association, individuals with threatening high blood pressure should incorporate banana’s to their diets which can be incorparated into meals in all sorts of ways.

Keep your blood pressure under control with these 5 popular summer fruits

High blood pressure needs to be controlled to reduce the risk of further complications. Thankfully, these summer fruits make for the best blood pressure reducing foods.

summer fruits

One of the most prevalent lifestyle disorders, high blood pressure affects millions of people worldwide. Most of you likely already know that it can be risky in a number of ways, particularly for your heart.

Eating well is the most efficient strategy to control the high blood pressure issue. There are many options when it comes to the summertime! There are numerous summer fruits that are both incredibly nourishing and beneficial for controlling blood pressure.

The following five summer fruits should be on your grocery list because they are the best foods for lowering blood pressure:

1. Watermelon

This low calories fruit is sweet and refreshing. Add it to your fruit salad, or your juice, it is perfect in every form. It is not only a delicious fruit but also loaded with vitamins C and A, potassium, amino acids, lycopene, sodium, and antioxidants which help the body fight against high blood pressure.

2. Kiwi

This fruit has powerful antioxidants and minerals which can lower your high blood pressure level. What’s more, it contains fibre, vitamin C, and folate that also help to improve digestion, boost immunity and improve skin health. The best thing about kiwi is that you can consume it daily because it has significant nutrients which can also prevent heart diseases caused by blood pressure like stroke, heart attack, etc.

3. Mango

We love mango because it is delicious! But, mango is a great fruit for high blood pressure too. It is because mango is a great source of fibre and beta carotene, both effective in lowering blood pressure.

4. Banana

According to the FDA, a diet rich in potassium and low in sodium prevents high blood pressure, heart diseases, and stroke. Banana is a fruit that also promotes digestion, helps people feel full for longer, and fight against hypertension. What’s more, it is a rich source of vitamin C and fibre which makes it a perfect summer fruit to control your BP condition.

5. Strawberry

There are many reasons to love strawberries. This refreshing fruit goes well with things like cake, ice-cream, and chocolates. It contains anthocyanins (anti-oxidant compound), vitamin C, potassium, and omega-3 fatty acids which can help reduce high blood pressure.

So don’t forget to add these blood pressure reducing foods to your die

Best Foods to Lower Blood Pressure if You’re Over 65

The ability to transport nutrition and oxygen to every area of the body, including vital organs like the heart, brain, and kidneys, depends on maintaining normal blood pressure. According to the US National Health and Nutrition Examination Survey, high blood pressure affects 70% of persons 65 and older (also known as hypertension). Being hypertensive increases your risk of developing heart disease and stroke, two of the main killers in the nation. You can take the necessary actions to lower your blood pressure by following the DASH diet, which consists of foods high in calcium, magnesium, and potassium but low in sodium. Continue reading to discover items you may include in your diet to maintain good health.

What to Eat for Breakfast with High Blood Pressure

Setting the tone for your later-in-the-day meals can be done by eating a good, healthful, and low-sodium breakfast. The appropriate breakfast foods can improve your energy levels and help you control your blood pressure. Here are some nutritious breakfast choices for people with high blood pressure:


A bowl of oatmeal topped with apples, cinnamon & nuts

High in fiber and low in salt is oatmeal. It’s the ideal morning meal for anyone with high blood pressure when made with low-fat or nondairy milk. For a fuller flavor, try adding nuts or cinnamon, but be careful not to use too much butter or cream. Additionally, it’s simple to cook!


A plat of scrambled eggs with mushrooms and arugula

Eggs are one of the more well-liked breakfast options and strong in protein. Despite the fact that egg yolks are notorious for having a lot of cholesterol, current research has revealed that the yolks also contain some nutrients that are good for you. For a heart-healthy breakfast, consider consuming one whole egg or two egg whites, but no more should be consumed in a single day. For a tasty and gratifying treat, scramble some egg whites and serve with vegetables.

Yogurt and Berries 

A bowl of lowfat yogurt topped with berries

A cup of low fat or fat free yogurt per day isn’t just a great source of calcium, it is also great for those with high blood pressure.  Top with berries as they contain essential vitamins and are high in antioxidants. 

Whole Grain Bread, Bagels and English Muffins 

Whole grain bread, bagels and english muffins

These breakfast items made with whole grains are a fantastic source of fiber and other beneficial nutrients including potassium, which is connected to decreasing blood pressure. Make sure to pick items produced with whole grains over those that use highly refined white flour.

Low Salt Snacks for High Blood Pressure

Snacking is a habit that affects all of us. Snack aisles in grocery shops are stocked with chips, cookies, crackers, pretzels, nuts, and more! We frequently turn to these salty, unhealthy treats as our first course of action when we get hungry. When choosing nutritious low-sodium snacks, keep the following in mind:

Unsalted Nuts

Whole raw nuts

Protein-rich nuts are a popular choice for a healthy snack. Include nuts in your diet to get extra unsaturated fats, omega-3 fatty acids, fiber, and other nutrients if you have high blood pressure. A small handful of raw or dry-roasted, unsalted nuts should be your only option when choosing your nuts.

Dark Chocolate

A bar of dark chocolate

According to Harvard University research, dark chocolate is an excellent substitute for dessert for people who have high blood pressure. Compared to milk chocolate or other sweets, it often contains less sugar. Flavanols, a plant compound abundant in cocoa (found in dark chocolate), have been proven to support the synthesis of nitric oxide in the inner lining of blood vessels. Blood vessels are relaxed as a result of this process, which also serves to enhance blood flow and lower blood pressure.

Fruits and Vegetables

A plat of fresh fruits & veggies

The American Heart Association states that diets high in potassium are crucial for controlling high blood pressure. You lose more salt through urine the more potassium you consume. Additionally, potassium helps to reduce tension in the blood vessel walls, further lowering blood pressure. Given this, you should incorporate a variety of fruits and vegetables high in potassium in your diet. There are a few to pick from here:

  • Apricots
  • Avocados
  • Cantaloupe and honeydew melon
  • Grapefruit
  • Greens
  • Lima Beans 
  • Mushrooms
  • Oranges
  • Peas
  • Potatoes
  • Prunes and Raisins
  • Spinach 
  • Tomatoes

Fruit Smoothies

Four fruit and veggie smoothies

Smoothies that have been correctly made and portioned are a wonderful choice if you’re looking for ways to include fruits and vegetables in your diet to lower your blood pressure. They are stuffed full of the vital nutrients you require. Avoid recipes that employ juice or sherbet as their major ingredients and, if necessary, substitute low-fat or reduced-fat milk for regular milk. Check out 6 Nutrient-Packed Easy Shake & Smoothie Recipes For Seniors for recipe inspiration.

Drinks That Lower Blood Pressure

Reducing your intake of soda, coffee, and alcohol is a smart approach to keep your blood pressure in check. Since several of these beverages might increase blood pressure, it’s important to look for heart-healthy substitutes.


Close up of an older woman drinking a glass of cold water

Water is the best beverage because it is necessary for all bodily processes. It is known to remove waste, control body temperature, keep blood pressure stable, and other things. Additionally, a deficiency in water can cause the blood to thicken, which can raise blood pressure. Make sure to drink water throughout the day to stay hydrated!

Green Tea

Two cups of freshly brewed green tea

Antioxidants are abundant in green tea and other herbal teas, which have amazing immune-boosting properties. It is understandable why it has been utilized for therapeutic purposes for so long. According to research, long-term consumption may lower blood pressure.

Low-fat Milk

Close up of two seniors clicking glasses of milk, a salad in the background

Low blood pressure may result from ingesting low-fat dairy products like fat-free and low-fat milk, according to research. Milk is a rich source of nutrients, including calcium, vitamin D, and other substances that lower blood pressure.

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