Best And Worst Foods To Lower Blood Pressure

Jul 27, 2025 Aarushi Bhadury

Eat Plenty of Fruits and Vegetables

Aim for at least five portions daily, choosing a variety of colors. These foods are packed with potassium, which helps lower blood pressure, and some, like spinach and beetroot, also contain helpful nitrates. Credit: Canva

Choose Wholegrains

Opt for brown rice, wholemeal bread, and oats over white versions. Wholegrains offer more fiber, which is linked to better heart health and can help lower blood pressure, especially soluble fiber from oats. Credit: Canva

Go for Lean Protein

Include lean protein sources like chicken, turkey, fish, eggs, and beans instead of red and processed meats. These are filling but lower in calories, helping with weight management, which in turn benefits blood pressure. Credit: Canva

Include Low-Fat Dairy

Incorporate low-fat dairy options like semi-skimmed milk and low-fat natural yogurt. They provide important nutrients, including calcium, which is associated with lower blood pressure, without excess saturated fat. Credit: Canva

Reduce Salty Foods

Try to keep your daily salt intake to no more than 6 grams (about a teaspoon). Be aware that most salt is hidden in processed foods like crisps, sauces, processed meats, and even bread. Credit: Canva

Check Food Labels for Salt

Always look for low-salt options on food labels. Cooking at home allows you to control salt levels more effectively than eating out or having takeaways. Credit: Canva

Limit Sugary and Fatty Foods

While these don't directly raise blood pressure, they are high in calories and can lead to weight gain, which does contribute to higher blood pressure. Credit: Canva

Choose Healthy Snacks

If you get hungry between meals, opt for nutritious snacks like fruit, plain yogurt, or a handful of nuts and dried fruit instead of sugary or fatty options. Credit: Canva

Moderate Alcohol Intake

If you drink alcohol, do so in moderation, sticking to no more than 14 units per week. Excessive alcohol consumption can raise blood pressure and lead to weight gain. Credit: Canva

Be Mindful of Excess Caffeine

A moderate intake of caffeine (around 4-5 cups of coffee/tea a day) is usually fine for most, but some individuals are more sensitive. Remember that caffeine is also in energy drinks, chocolate, and colas. Credit: Canva

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Best And Worst Foods To Lower Blood Pressure

​Eat Plenty of Fruits and Vegetables ​

​Choose Wholegrains ​

​Go for Lean Protein ​

​Include Low-Fat Dairy ​

You may also like

​Reduce Salty Foods ​

​Check Food Labels for Salt ​

​Limit Sugary and Fatty Foods ​

​Choose Healthy Snacks ​

​Moderate Alcohol Intake ​

​Be Mindful of Excess Caffeine ​