Best and Worst Foods for Healthy Blood Pressure

High blood pressure, also known as hypertension, is a “silent killer” due to its typically asymptomatic nature. It develops gradually over many years and potentially culminates in life-threatening events like heart attacks or strokes.

Blood pressure is a gauge of the force exerted by blood as it courses through blood vessels. When this force becomes excessively elevated, it results in heightened blood pressure. 

Some individuals may experience temporary high blood pressure after eating, commonly known as postprandial hypertension. Foods high in salt, saturated fat, and refined carbohydrates can contribute to this phenomenon. 

While the exact causes of high blood pressure remain unclear, there is a definite link between certain foods and elevated blood pressure. It is particularly true for foods that are rich in sodium. Sodium tends to retain water in the body. The surplus water exerts additional pressure on blood vessels, prompting increased blood pressure.

Furthermore, weight gain is a contributor to elevated blood pressure. Here are the worst and best foods to eat for those who want to maintain a healthy blood pressure.

Worst Foods for Healthy Blood Pressure

Restaurant Food

Studies indicate that a significant portion of sodium in diets comes from restaurants and packaged foods. Consider selecting low-sodium menu items or requesting the chef to prepare your dish without salt. Experiment with alternative flavors, such as lemon juice on fish and vegetables. The recommended daily sodium intake for most adults is no more than 2,300 milligrams, equivalent to one teaspoon.

Frozen Meals

Frozen meals offer quick and convenient solutions. However, they are typically high in sodium, so minimizing their consumption is advisable. If you need a swift option occasionally, opt for choices containing 600 milligrams of sodium or less.

Snacking on Salt

Typical snacks like chips, crackers, and popcorn are rich in sodium. With a single ounce of plain potato chips containing approximately 50-200 milligrams. Consider satisfying your cravings with low- or no-sodium alternatives, such as nuts, seeds, chips, or pretzels. Fresh options like carrots or celery sticks also provide a gratifying crunch.

Pickled Fare and Juices

Foods like kimchi, sauerkraut, and other pickled or brined items often have significant sodium content. Three ounces of pickle juice containing around 900 milligrams. Restrict your intake of pickled foods and explore marinades. This could include foods like vinegar, pineapple juice, or citrus fruits like lemons, limes, and oranges for a tangy flavor with reduced sodium.

Bread Selections

Although bread may not taste overtly salty, it can contain a lot of sodium. It ranges from 80 to 230 milligrams per slice of white bread. Opt for whole-grain bread, an English muffin, or a tortilla to reduce sodium intake when making sandwiches. Another strategy is to enjoy your sandwich “open-faced” with just one slice.

Soup Considerations

Soup, especially comforting on a chilly day, often has high sodium content, with a cup (8 ounces) of tomato soup ranging from 700 to 1,260 milligrams. Choose low-sodium versions or prepare your own, enhancing flavor with herbs and spices.

Tomato-Based Products

Canned tomato juice, in particular, can contain a substantial 660 milligrams of sodium in three-quarters of a cup. Seek out low-sodium alternatives for tomato-based products.

Processed Meat 

Processed meats with approximately 750 milligrams or more of sodium per serving pose a significant sodium intake risk. Favor leaner options such as fish, chicken, and lean cuts of meat, steering clear of items like hot dogs, corned beef, bacon, and sausage.

Pizza Indulgence

Whether from the freezer or your preferred pizza delivery, pizzas are high in sodium. A 4-ounce slice of frozen cheese pizza contains 370 to 730 milligrams, while a slice from a restaurant can range from 510 to 760 milligrams. Consider ordering a smaller pizza without a stuffed crust to reduce sodium intake. Also, opt for a thin crust with vegetable toppings for added health benefits.

Alcohol Consumption

Alcohol itself does not contain high levels of sodium. However, prolonged and excessive alcohol intake is linked to the development of high blood pressure. According to the Dietary Guidelines, it is advised that men limit their alcohol consumption to no more than two drinks per day, while women should restrict themselves to no more than one drink per day. A standard drink is 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of liquor. It is important to note that if you do not currently consume alcohol, there is no necessity to initiate alcohol consumption.

Best Foods for Healthy Blood Pressure


Abundant in potassium, a nutrient proven to assist in lowering blood pressure, according to Laffin. A medium-sized banana supplies around 375 milligrams of potassium. It constitutes approximately 11 percent of the recommended daily intake for men and 16 percent for women. However, individuals with late-stage kidney disease should exercise caution with potassium consumption.


Blueberries contain resveratrol. It is a substance that promotes blood vessel relaxation. Blueberries are also rich in anthocyanins, plant pigments that support heart health. A 2019 study in the Journals of Gerontology revealed a five mmHg decrease in blood pressure among individuals who consumed a wild blueberry beverage daily for 28 days.

Dark Chocolate

Rich in the flavonoid cacao, an antioxidant known to dilate blood vessels and lower blood pressure. Opt for dark chocolate with 70 to 85 percent cacao content for increased flavonoid richness. A 2017 review indicated that regular cocoa consumption reduced blood pressure by about 4 points in individuals with pre-existing high blood pressure. However, moderation is essential to avoid weight gain.


A 2021 study in the American Journal of Clinical Nutrition recommends replacing the saltshaker with spices for those with high blood pressure. After just four weeks, the study found that seasoning foods with 6.6 grams of herbs and spices daily was associated with lower blood pressure. The blend included 24 different herbs and spices, ranging from basil and thyme to cinnamon and turmeric, with no reduction in sodium.


A 2021 Danish study revealed that individuals consuming higher amounts of nitrate-rich vegetables like beets and leafy greens had systolic blood pressure nearly 2.6 points lower on average compared to those consuming lower amounts of these foods.

Fatty Fish

Tuna, salmon, and mackerel are rich in omega-3 fatty acids, known to reduce the risk of heart attack and stroke. These fatty acids may also positively influence blood pressure, mainly when replacing saturated fats from red meat or full-fat dairy sources. A 2022 study found that individuals consuming 2 to 3 grams of omega-3 fatty acids (DHA and EPA) experienced a 2-point reduction in blood pressure compared to non-consumers.

Whole Grains

It is a rich source of magnesium, especially in comparison to white bread. A 2020 Japanese study reported that individuals frequently consuming whole grains were approximately 60 percent less likely to develop high blood pressure over three years than those who did not.


Nuts are abundant in magnesium and potassium, minerals associated with blood pressure reduction. Nuts also provide fiber and healthy fats, supporting cholesterol regulation and arterial health. A 2019 study found that replacing 5 percent of saturated fat with walnuts in the diet resulted in decreased blood pressure over six weeks. Choose unsalted nuts or nut butter, which generally have lower sodium content.


Regular yogurt consumption may lower blood pressure by approximately 7 points, according to a 2021 study in the International Dairy Journal. Dairy products, including yogurt, are rich in nutrients such as calcium, potassium, and magnesium. They are all known to contribute to blood pressure reduction. Additionally, many yogurts contain probiotics. These are beneficial bacteria that may help control blood pressure. Full-fat yogurt is a suitable option, as research indicates it does not raise blood pressure more than low-fat or no-fat versions.


A nutritious diet that aids in reducing blood pressure can include a variety of foods. It is advisable to restrict the consumption of items found on the least favorable list. These include pizza, sandwiches, burgers, restaurant meals, processed meats, frozen dinners, and canned soups. The effectiveness of the DASH diet in lowering blood pressure has been established. Prioritize whole foods over processed options. You can opt for fresh or frozen fruits and vegetables, unseasoned whole grains, legumes and beans, low-fat dairy, and low-sodium nuts and nut butter as your primary choices.

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