Foods That Lower Blood Pressure

While hypertension research scientists have not found a specific food that can lower blood pressure, they have found a combination of foods that lower blood pressure. This combination of foods that lower blood pressure is outlined in the DASH eating plan (Dietary Approaches to Stop Hypertension). The combination of foods that lower blood pressure includes fruits, vegetables, whole grains, poultry, fish, and nuts.

 

Food That Lower Blood Pressure: An Overview

Hypertension research scientists have not found a specific food that can lower blood pressure; however, they have found a combination of foods that lower blood pressure. This combination of foods is part of an eating plan called the DASH eating plan.
 
Research has shown that following the DASH high blood pressure diet can both reduce the risk of developing high blood pressure (also known as hypertension) and lower an already-elevated blood pressure. In fact, it has been shown that by following the DASH eating plan and reducing one's intake of salt (sodium), blood pressure can be reduced by an amount similar to that seen with blood pressure medicine.
 

Foods That Lower Blood Pressure: The DASH Diet

"DASH" stands for "Dietary Approaches to Stop Hypertension.
 " This diet for high blood pressure has been studied in several clinical trials examining the effects of food on blood pressure. Study results demonstrated that high blood pressures were reduced by an eating plan that emphasizes fruits, vegetables, and low-fat dairy foods and is low in saturated fat, total fat, and cholesterol. The DASH high blood pressure diet includes:
 
  • Whole grains
  • Poultry
  • Fish
  • Nuts.
 
The diet has reduced amounts of:
 
  • Fats
  • Red meat
  • Sweets
  • Sugared beverages.
 
(Click DASH Diet for more information on the DASH eating plan and how to get started.)
 
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Written by/reviewed by: Arthur Schoenstadt, MD
Last reviewed by: Arthur Schoenstadt, MD