Eating for Healthy Blood Pressure

High blood pressure (hypertension) is very common as we age — but what you eat can make a big difference.

Small daily food choices can help:

✔ Lower blood pressure
✔ Protect your heart
✔ Support kidney health
✔ Reduce stroke risk

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Foods That Support Healthy Blood Pressure

Try adding more of these to your meals:

Vegetables

Especially:

• Leafy greens (spinach, kale)
• Broccoli
• Carrots
• Tomatoes

These are rich in potassium, which helps balance sodium.

Fruits

Choose fresh when possible:

• Berries
• Bananas
• Oranges
• Kiwi

These provide nutrients that support blood vessel health.

Whole Grains

Good choices include:

• Oatmeal
• Brown rice
• Whole grain bread
• Quinoa

Whole grains help support heart health and digestion.

Lean Proteins

Aim for:

• Fish
• Skinless poultry
• Beans and lentils
• Eggs

These provide strength without excess saturated fat.

Healthy Fats

Choose:

• Olive oil
• Avocado
• Unsalted nuts

Healthy fats can support heart function.

Flavor Boosters

Instead of salt, try:

• Garlic
• Lemon juice
• Vinegar
• Fresh herbs (basil, parsley)

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Foods to Limit

Reducing these can help lower blood pressure:

High-Sodium Foods

Try to limit:

• Processed meats (ham, bacon, deli meats)
• Canned soups
• Frozen meals
• Restaurant or fast foods

Added Sugars

Cut back on:

• Sugary drinks
• Candy
• Sweet baked goods

Unhealthy Fats

Limit:

• Fried foods
• Fatty red meats
• Packaged snack foods

Too Much Caffeine

Caffeine may raise blood pressure temporarily after consumption.

Ask your healthcare provider how much caffeine is likely safe for you to consume per day.

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Helpful Everyday Tips

✔ Cook at home when possible
✔ Choose “low sodium” options
✔ Rinse canned vegetables
✔ Read food labels
✔ Use herbs instead of salt

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A Small Treat

Dark chocolate (small portions) may support heart health — but enjoy in moderation.

Hydration Matters

Drinking enough water can help circulation and overall heart health. Ask your healthcare provider how much water intake you should aim for each day.

Remember

Even small dietary changes can make a meaningful difference over time.

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Nutrition needs vary by individual. Always consult your healthcare provider before making significant dietary changes, especially if you have heart disease, kidney disease, diabetes, or are taking medications for blood pressure. Follow your provider’s personalized guidance regarding sodium intake and dietary recommendations.

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Sources:

• https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-blood-pressure-with-a-heart-healthy-diet
• https://www.hopkinsmedicine.org/health/wellness-and-prevention/low-sodium-diet-and-lifestyle-changes-for-high-blood-pressure