Nutrition plays a huge role in the prevention of cardiovascular disease, and therefore can have a significant impact on preventing high blood pressure.

Writes about it Very Well Fit.

More than 1 billion people in the world have high blood pressure, and even more people are unaware of their condition and are not treated. Elevated blood pressure is defined as systolic blood pressure (upper reading) of 130 mmHg. or higher and diastolic blood pressure (lower) 80 mmHg. or higher. High blood pressure is caused by a combination of environmental, pathophysiological and genetic factors.

What role does nutrition play in maintaining normal blood pressure?

Nutrition plays a key role in preventing and controlling high blood pressure. Eating foods that contain nutrients can have a positive effect on blood pressure. The most recommended nutrition regimen for the prevention of high blood pressure is the DASH nutrition plan, or Dietary Approaches to Stop Hypertension.

Designed to help you control high blood pressure, DASH focuses on limiting red meat, sodium, and added sugars with lots of vegetables, fruits, whole grains, fish, beans, nuts, and dairy products.

In addition, foods high in potassium and magnesium help control blood pressure. Potassium and magnesium are key minerals for healthy blood pressure control because they help blood vessel walls relax as the heart contracts.

7 foods to improve blood pressure

There are many different nutrients that help maintain heart health and blood pressure. Some of them include fiber, omega-3 fatty acids, antioxidants, vitamin D, and important minerals such as calcium, potassium, and magnesium. Having planned your diet a little, you can easily fill it with nutritious and tasty foods that have a beneficial effect on blood pressure. Here are some science-based foods to improve blood pressure.

Salmon and other fatty fish


Salmon and other fatty fish such as tuna, mackerel, sardines, and striped bass are high in omega-3 fatty acids, essential nutrients that our bodies can't produce. Omega-3 fatty acids help lower blood pressure by reducing inflammation. Inflammation in the body can damage the mucous membrane of blood vessels and cause stiffening of the arteries, resulting in high blood pressure over time. According to a review article, to get the most benefits for lowering blood pressure, consume two to three grams of omega-3 fatty acids a day.

Nuts and seeds

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Nuts and seeds such as pumpkin, flaxseed, chia seeds, pistachios, walnuts and almonds can positively affect blood pressure. Nuts and seeds are a good source of fiber, as well as a concentrated source of the amino acid arginine.

Arginine is needed to produce nitric oxide in the body, a compound important for relaxing blood vessels and lowering blood pressure. Nuts and seeds are also an excellent source of magnesium, which helps blood vessel walls relax while maintaining healthy blood pressure.

Leafy greens


Leafy greens such as chard and spinach contain many blood-lowering nutrients. These two types of greens are rich in potassium and magnesium. In addition, spinach contains many nitrates, which can help lower blood pressure.


Beets are a source of nutrients when it comes to heart health and blood pressure. Its rich red color indicates a high content of phytonutrients, antioxidants and anti-inflammatory properties. Beets also contain many beneficial nitrates, which can help increase blood flow and lower blood pressure.

Beneficial nitrates help the body absorb more oxygen, lengthening the time it takes to get tired. One review study examined dietary supplements with beet juice and found that this is a cost-effective strategy for lowering blood pressure in different populations.



Berries are rich in antioxidants, in particular anthocyanins, which give them a bright color and help reduce the risk of heart disease. Anthocyanins are essential nutrients for lowering blood pressure because they increase levels of nitric oxide in the blood and reduce the production of molecules that restrict blood flow.

In addition, the review study examined the effects of different types of berries and shapes, including whole berries, freeze-dried, and juice. The results showed a decrease in blood pressure by three mm Hg. Interestingly, cranberry juice had the strongest effect on systolic blood pressure.



Tomatoes, like tomato products, contain a lot of potassium and lycopene. Lycopene is an important carotenoid pigment that has been intensively studied because of its beneficial effects on heart health and the potential to lower blood pressure by improving vascular function and reducing arterial stiffness. In addition, tomatoes are a good source of potassium, which plays an important role in relaxing blood vessels and lowering blood pressure.


Yogurt is not only rich in protein, but also in minerals that help regulate blood pressure, such as potassium and calcium. One review of 28 studies found that people who consumed three servings of dairy products a day were 13% less likely to have high blood pressure.

Another study found that people who ate a serving of yogurt daily had lower systolic blood pressure levels. However, no changes were found in people with normal blood pressure levels.

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