35 Foods To Help Reduce Blood Pressure (Proven By Science)


If you’re looking to reduce or maintain your blood pressure, the food you choose can make a world of a difference. If you’re eating the wrong foods, there’s a chance your blood pressure will remain high. Therefore, what are foods to reduce blood pressure?

The following foods can help reduce blood pressure:

  1. Blueberries
  2. Pomegranate
  3. Wild caught salmon
  4. Kiwi
  5. Spinach
  6. Guava
  7. Walnuts
  8. Lentils
  9. Almonds
  10. Red beets
  11. Sweet potatoes
  12. Collard greens
  13. Watermelon
  14. Cantaloupe
  15. Cashews
  16. Cranberries
  17. Celery
  18. Eggs
  19. Kale
  20. Bananas
  21. Organic grass fed lean beef
  22. Pecans
  23. Broccoli
  24. Oatmeal
  25. Skinless chicken breast
  26. Fenugreek seeds
  27. All natural peanut butter
  28. Pistachios
  29. Avocado
  30. Pumpkin seeds
  31. Dark chocolate
  32. Oysters
  33. Hazelnuts
  34. Chia seeds
  35. Cashews

The foods in this article consist of protein, fruits, vegetables and snacks. They have been proven in studies to help reduce blood pressure. I’ll examine each one individually and explain how they benefit blood pressure.

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Some links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate and eBay partner, I earn from qualifying purchases.

Before changing any nutrition, consuming a new food or starting an exercise program, always consult with a physician first.

Foods To Reduce Blood Pressure

1. Blueberries

A study was released recently which people consumed approximately one cup of blueberries every day for a month. Their systolic and diastolic blood pressure lowered by an average of 5 mmHg 1.

Another study released in 2015 consisted of 48 women with high blood pressure. One group was given freeze dried blueberry powder for eight weeks while the other group was given a placebo powder 2.

After eight weeks the blueberry group lowered systolic and diastolic blood pressure significantly while the control group remained the same. In addition, the blueberry group had an increase in nitric oxide levels.

Researchers concluded the increased nitric oxide production may have reduced the blood pressure and stiffness of the arteries. In addition, the anthocyanins contained in blueberries help to open blood vessels and increase blood flow.

In addition to the anthocyanins blueberries contain a high percentage of the following:

  • Vitamin C
  • Fiber
  • Manganese
  • Vitamin K

2. Pomegranate

Researchers examined eight previous studies about consuming pomegranate juice and the effects on blood pressure. They found systolic blood pressure was lowered 4.96 mmHg and diastolic by 2.01 mmHg 3.

In a study released in 2012, 51 people drank pomegranate juice every day for four weeks. They found systolic blood pressure reduced 3.14 mmHg and diastolic lowered 2.33 mmHg 4.

Pomegranate contains three times more antioxidants than green tea or red wine. In addition, it contains a high percentage of the following nutrients:

  • Potassium
  • Vitamin C
  • Folate
  • Fiber
  • Vitamin K


3. Wild Caught Salmon

In one study, 48 people consumed salmon for four weeks followed by a period of eating no fish. While eating the salmon systolic, diastolic and arterial blood pressure reduced by 4%. In addition, their triglycerides and LDL (bad) cholesterol reduced while good cholesterol increased 5.

Omega-3 fatty acids 6 found in salmon, have been shown to offer the following benefits:

  • Reduces blood pressure
  • Maintains the health of blood vessels
  • Lowers bad cholesterol
  • Increases good cholesterol
  • Reduce risk of heart attack
  • Reduce risk of stroke

Salmon also contains a high percentage of the following vitamins and minerals:

  • B vitamins (B6, B12, B5, thiamin, riboflavin, niacin, folate)
  • Potassium
  • Magnesium
  • Selenium

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FAQ

Does wild salmon lower blood pressure? 48 people who consumed salmon for four weeks lowered systolic and diastolic blood pressure 4%. Wild salmon contains nutrients beneficial to lowering blood pressure like omega-3 fatty acids, potassium, magnesium, riboflavin and B vitamins.

4. Kiwi

In a study released in 2015, 118 people with high blood pressure consumed either 3 kiwi or one apple per day for eight weeks. Both groups lowered their blood pressure. Although the kiwi group lowered it more than the apple group 7.

In another study, 102 male smokers ate 3 kiwis a day for eight weeks. Their systolic pressure reduced 10 mmHg and diastolic 9 mmHg 8.

Kiwi almost contains twice the vitamin C as an orange. It’s also loaded with potassium beneficial for blood pressure. Kiwi contains a high percentage of the following:

  • Potassium
  • Vitamin C
  • Folate
  • Fiber
  • Vitamin K
  • Vitamin E

5. Spinach

Participants in a study either ate a nitrate rich meal derived from spinach or a low nitrate meal. The people who consumed the meal with spinach lowered systolic blood pressure and their arteries became more relaxed than the people who didn’t eat the spinach 9.

Besides the nitrates, spinach contains potassium, magnesium and folate beneficial for blood pressure. Spinach contains the following:

  • Manganese
  • Magnesium
  • Potassium
  • Folate
  • Vitamin K
  • Vitamin C
  • Vitamin A

6. Guava

A study included 145 people with high blood pressure. They were divided into two groups, one who consumed a potassium rich diet consisting of guava. The other group ate their regular diet.

The group who consumed guava reduced systolic 7.5 mmHg and diastolic 8.5 mmHg more than the non guava group 10.

In another study published in 2016, two groups were given guava for 6 weeks. One group consumed guava without the peel and another group with the peel. The group with the peel lowered systolic 12 mmHg and diastolic 8 mmHg. The group without the peel lowered systolic 18 mmHg and diastolic 7 mmHg 11.

What makes guava so effective in battling blood pressure is its potassium content. Just one cup provides 688 mg of the recommended 4,750 mg for average adults. In addition, it contains other vitamins and nutrients beneficial for BP like the following:

  • Potassium
  • Fiber
  • Folate
  • Magnesium
  • Vitamin C
  • Vitamin A
  • Niacin
  • B5
  • B6

FAQ

Can guava fruit intake decrease blood pressure? 145 people with high blood pressure consumed a potassium rich diet consisting of guava and lowered systolic and diastolic blood pressure. One cup of guava provides 688 mg of potassium beneficial for blood pressure.

7. Walnuts

In one study people with high cholesterol consumed a diet rich in walnuts and flax oil. This nutrition combination reduced diastolic blood pressure between 2 and 3 mmHg and blood vessel hardness by 4% 12.

In addition to magnesium, walnuts contain a high number of omega-3 fatty acids. Both are beneficial for reducing blood pressure. They also contain a high percentage of the following:

  • Magnesium
  • Copper
  • Manganese
  • Phosphorus
  • Potassium
  • Zinc
  • Fiber
  • B vitamins

If you’re interested more about nuts, check out my article, What Nuts Are Good For High Blood Pressure?

8. Lentils

A review of eight previous studies which included 554 people, found increasing lentils, beans, peas and chickpeas is a dietary strategy to achieve optimal blood pressure. In a ten week study people lowered systolic pressure 2.25 mmHg after consuming 1-2 servings per day 13.

Lentils contain 1,299 mg of potassium and 90 mg of magnesium. In addition, they provide 230% of the daily recommended amount of folate and 73% of fiber. They contain high percentages of the following:

  • Thiamin
  • Riboflavin
  • Niacin
  • B5
  • B6
  • Vitamin C
  • Iron
  • Phosphorus
  • Zinc

FAQ

Are red lentils good for high blood pressure? Red lentils contain 1,283 mg of potassium beneficial for blood pressure. Red lentils provide other beneficial nutrients like calcium, fiber, folate, riboflavin and magnesium. A review of 8 studies including 554 people found increasing lentils is a dietary strategy to achieve optimal BP.

9. Almonds

In a study which included 86 people, they consumed an almond-rich diet for twelve weeks. Their diastolic blood pressure reduced by 2.71 mmHg 14.

Another study of obese adults found a 11 mmHg reduction in systolic blood pressure. They consumed one cup of almonds per day for 24 weeks 15.

Almonds contain a good number of the following nutrients beneficial for blood pressure:

  • Fiber
  • Potassium
  • Calcium
  • Magnesium
  • Folate
  • Niacin
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10. Red Beets

A review of previous studies about beets and their affect on blood pressure was conducted in 2018. They concluded beetroot juice was an affordable and effective way to maintain healthy blood pressure.

In addition, they determined it could reduce the risk of a cardiovascular event and lessen the number of deaths from cardiovascular disease 16.

Red beets are high in nitric oxide which opens up the blood vessels and reduces blood pressure. In addition, red beets contain high percentages of these nutrients beneficial for blood pressure:

  • Fiber
  • Potassium
  • Folate
  • Magnesium
  • Manganese

11. Sweet Potatoes

A four-week study examined the consumption of a purple-fleshed sweet potato beverage and blood pressure. After consuming the sweet potato beverage everyday for four weeks, systolic blood pressure lowered significantly with no change in diastolic 17.

Systolic blood pressure was also lowered in rats who were given anthocyanin extract from sweet potatoes. Anthocyanins are an antioxidant found in sweet potatoes and is responsible for many of its health benefits 18.

Sweet potatoes contain a high percentage of the following nutrients beneficial for maintaining blood pressure:

  • Potassium
  • Fiber
  • Magnesium
  • B vitamins
  • Vitamin A

12. Collard greens

A recent study published in 2019 found a decrease in systolic blood pressure after rats were given collards for 6 weeks 19.

The DASH nutrition plan mentions collard greens in their list of foods for lowering blood pressure 20. Collards contains a high percentage of the following:

  • Folate
  • Vitamin C
  • Calcium
  • Manganese
  • Vitamin K

FAQ
Does collard greens raise blood pressure? Collard greens is beneficial for lowering blood pressure due to nutrients like folate, vitamin C, magnesium, potassium and calcium which help maintain healthy blood pressure levels.

13. Watermelon

After supplementing with a watermelon extract for six weeks, participants in one study lowered their blood pressure significantly. Systolic was reduced by 15.1 mmHg and diastolic by 7.6 mmHg 21.

After six weeks of watermelon supplementation in another study, the participant’s aortic BP was lowered by 7 mmHg, and brachial pulse pressure was lowered by 8 mmHg 22.

Watermelons contain magnesium, potassium and vitamin C which are all beneficial for reducing blood pressure. They also contain a powerful antioxidant called lycopene which is what gives them their awesome color.

14. Cantaloupe

This fruit is rich in beta-carotene, potassium, magnesium, fiber and vitamin C. A study published by John Hopkin’s University of Medicine found people who consumed 500 mg of vitamin C per day lowered blood pressure by 3.84 mmHg 23.

Another study published by Oregon State University found an inverse relationship between reduced blood pressure and higher levels of vitamin C in the body.

They also reported antioxidant levels in vitamin C can help protect the blood vessels and increase nitric oxide. This helps relax the blood vessel walls and keeps blood pressure levels lower 24. In addition to vitamin C, cantaloupe contains the following:

  • Potassium
  • Magnesium
  • Folate
  • Niacin
  • Copper
  • Vitamin A

15. Cashews

A study which included 300 people with type 2 diabetes, examined how consuming cashews affected cholesterol and blood pressure. One group maintained their current diabetic diet while another group added 30 grams of cashews per day.

After 12 weeks, the group who didn’t consume cashews reduced their systolic pressure 1.7 mmHg while the cashew group lowered it 4.9 mmHg. In addition, the cashew group increased their good cholesterol 25.

The nutrient in cashews with the highest percentage is magnesium 26. Magnesium has been shown to relax blood vessels which helps lower blood pressure 27. Cashews provide a high percentage of the following:

  • Magnesium
  • Potassium
  • Folate
  • B vitamins
  • Fiber
  • Vitamin K

16. Cranberries

In one study, systolic was lowered by 3 mmHg after obese men were given cranberry juice everyday 28.

In another study, diastolic was lowered by 2.4 mmHg after participants were given cranberry juice everyday for 8 weeks 29. In another eight week study, after supplementing with cranberries the participants lowered diastolic blood pressure 4.7 mmHg.

Cranberries are loaded with antioxidants and the following nutrients:

  • Fiber
  • Vitamin C
  • B5
  • B6
  • Manganese

17. Celery

A study published in Cleveland Clinic found participants lowered systolic 8.2 mmHg and diastolic by 8.5 mmHg. This occurred after consuming celery extract for six weeks 30.

Celery contains phytonutrients containing antioxidant and anti-inflammatory properties. It contains a high percentage of the following:

  • Fiber
  • Potassium
  • Magnesium
  • Manganese
  • B vitamins
  • Vitamin K

Luckily celery and the other foods in this list do not contain much tyramine. Tyramine can spike BP fast which I discuss in more detail in my article, What foods Raise Blood Pressure Immediately.

18. Eggs

In a 14 week study the participants consumed one egg per day for four weeks, then two eggs per day for four weeks and then three eggs per day for four weeks. Their diastolic blood pressure reduced, good cholesterol increased while bad cholesterol decreased 31.

Recent research examined 10 previous studies and found egg consumption was associated with a lower risk of high blood pressure 32.

Eggs are a fantastic way to increase HDL cholesterol (the good cholesterol). Those with high levels of HDL typically have a lower risk of stroke, heart disease and health problems in general. Eating eggs is one of the best ways to increase HDL levels.

Daily egg consumption was shown in a study to help lower the risk of stroke by 12%. Numerous studies have showed eating 2 eggs a day for six weeks increased HDL levels by 10% 33.

In addition to protein, antioxidants and essential fatty acids, eggs contain the following nutrients:

  • Riboflavin
  • B12
  • B6
  • Folate
  • Vitamin A
  • Phosphorus
  • Selenium

19. Kale

A study released in 2108 found increased consumption of high nitrate rich vegetables, like kale and beets, helped maintain blood pressure levels despite eating a diet high in salt 34.

The DASH diet plan which has been shown to lower blood pressure, specifically lists kale as one of the vegetables to consume daily 35. In addition to nitrate rich and antioxidants, kale contains the following:

  • Vitamin C
  • Vitamin K
  • Manganese
  • Calcium
  • Riboflavin
  • Vitamin A

20. Bananas

A study examined how banana consumption affected participants who were subject to cold temperature to increase their blood pressure. The subjects were split into two groups both receiving cold temperature stress.

One group consumed bananas prior to the cold test while the other group didn’t. The researchers found both systolic and diastolic pressure were significantly reduced with the banana treatment 36.

In another study systolic and diastolic was reduced by approximately 1.00 mmHg for participants who consumed bananas. The study specified bananas are rich sources of potassium, magnesium and fiber which have been shown beneficial for blood pressure 37.

Bananas contain the following:

  • Potassium
  • Magnesium
  • Fiber
  • B6
  • Vitamin C

While bananas are known for potassium, you may want to check out my article about the important nutrient, How Low Potassium Increases Blood Pressure.

organic grass fed lean beef

21. Organic Grass Fed Lean Beef

Past studies have shown the DASH diet with plant based protein sources decreases blood pressure. One study examined the affects of the Dash diet with lean beef as the protein source. The results showed a reduction in blood pressure and hardened arteries 38.

Another study compared the consumption of red meats and blood pressure. The women who consumed the leaner red meat experienced a 32% lower risk of elevated BP compared to the ones who consumed the higher fat red meat 39.

Therefore, it’s best to stick with lean, organic beef. Beef contains potassium, magnesium and omega-3 fatty acids. It also contains C0Q10 which is beneficial for heart health. In addition to protein, lean beef contains high percentages of the following:

  • B12
  • Niacin
  • B6
  • B5
  • Riboflavin
  • Zinc
  • Selenium
  • Phosphorus
  • Iron

While this beef is okay, not all meats are. You may want to learn more in my article, What Meats To Avoid With High Blood Pressure.

22. Pecans

A recent study showed a diet rich in pecans lowered blood pressure after four weeks. In addition, the participants improved their insulin resistance, blood sugar and cardiometabolic risk 40.

Pecans contain high percentages of magnesium and fiber both beneficial for blood pressure. They also contain essential fatty acids and potassium. In addition to protein and healthy fats, pecans contain high percentages of the following:

  • Magnesium
  • Potassium
  • Iron
  • Thiamin
  • Riboflavin
  • B6
  • Phosphorus
  • Zinc

23. Broccoli

In a study consisting of pregnant women with high blood pressure, they were given broccoli extract to increase their sulforaphane levels. Sulforaphane is a sulfur-rich compound found in cruciferous vegetables like broccoli. The broccoli extract lowered diastolic BP 41.

Another study examined the peptides from broccoli protein and found they may be beneficial to high blood pressure 42. Broccoli provides a high percentage of the following nutrients:

  • Fiber
  • Potassium
  • Folate
  • Vitamin C
  • B5
  • B6
  • Riboflavin
  • Vitamin K

24. Oatmeal

A study including 18 people with high blood pressure compared a low-fiber cereal group to an oat cereal group. After six weeks, the oat group reduced systolic blood pressure 7.5 mmHg and diastolic 5.5 mmHg 43.

Another study consisted of 43 adults. They were divided into two groups who consumed a lower calorie. One group consumed oats and the other didn’t. After six weeks the oat group lowered systolic blood pressure more than the non-oat group 44.

Oatmeal provides high percentages of fiber and magnesium, both beneficial for blood pressure. In addition, it contains a good amount of potassium and protein. Oatmeal contains the following:

  • Magnesium
  • Potassium
  • Fiber
  • Thiamin
  • Riboflavin
  • Niacin
  • Folate
  • Phosphorus
  • Iron
  • Copper
  • Selenium
  • Zinc

25. Skinless Chicken Breast

Chicken collagen hydrolysate, which can be found in chicken bone broth, was found to lower blood pressure in an eighteen week study. In addition, serum nitrogen oxide was higher, and indicators of artery stiffness were lower 45.

The DASH eating plan recommends poultry as a protein source to help maintain a healthy blood pressure. In addition to high protein, chicken is low in fat and sodium. It also contains blood pressure beneficial potassium, folate and magnesium. Chicken provides good percentages of the following:

  • Magnesium
  • Potassium
  • Folate
  • Selenium
  • Phosphorus
  • Niacin
  • B5
  • B6
  • B12
  • Riboflavin

26. Fenugreek Seeds

In an eight week study, 50 people consumed fenugreek seed powder three times a day. The researchers found a significant decrease in systolic blood pressure and fasting plasma glucose 46.

In a 2021 study, rats with high blood pressure were given three different herbs including fenugreek. After daily dosages for 14 days, the fenugreek group lowered systolic blood pressure by 8.5% 47. Fenugreek seeds contain the following:

  • Iron
  • Fiber
  • Magnesium
  • Copper
  • Potassium
  • Calcium
  • B6

27. All Natural Peanut Butter

All natural peanut butter is made with one ingredient, peanuts. Numerous studies have shown nut consumption is associated with a lower risk of high blood pressure.

In one study 54 men with high cholesterol lowered their risk of high cholesterol due to a reduction in blood pressure after consuming peanut supplements for four weeks 48.

It’s a great source of protein and healthy fat. Peanut butter provides fatty acids, magnesium, fiber, potassium and many bioactive components which can all contribute to reducing blood pressure. Peanut butter contains high percentages of the following:

  • Niacin
  • B6
  • B5
  • Vitamin E
  • Magnesium
  • Manganese
  • Phosphorus
  • Selenium
  • Copper

All natural peanut butter is made of peanuts, and that’s it. Some all natural brands try to sneak in some ingredients other than peanuts. Read the label and make sure you’re not buying one with added ingredients.

Unnatural peanut butters contain added sugar, hydrogenated oils and more sodium.

28. Pistachios

After consuming one serving of pistachios per day, the participants in one study lowered systolic blood pressure 4.8 mmHg and diastolic 2.2 mmHg 49.

Pistachios are loaded with nutrients proven to be beneficial for blood pressure. They’re high in Vitamin C, potassium, magnesium, calcium and fiber. In addition, they contain a good amount of riboflavin which is undiscussed much with blood pressure but should be.

Riboflavin (B2) helps folate transform homocysteine to methane. Having too much homocysteine in the blood is associated with a higher risk of high blood pressure.

In one study participants supplemented with riboflavin and showed a lower concentration of homocysteine along with reduced blood pressure 50. Pistachios contain the following:

  • Fiber
  • B6
  • Thiamin
  • Riboflavin
  • Folate
  • Magnesium
  • Potassium
  • Phosphorus
  • Zinc
  • Copper
  • Iron
  • Calcium

29. Avocado

In a cholesterol study for obese adults, consuming avocados also lowered systolic and diastolic blood pressure 51.

In another study, participants consumed avocado before exercise. Systolic blood pressure and heart rate recovered faster than when avocado wasn’t consumed 52.

Avocados are part of the DASH diet for good reason. They contain one nutrient after the other beneficial for blood pressure including:

  • Potassium
  • Magnesium
  • Folate
  • Vitamin C
  • Riboflavin
  • Fiber
  • Niacin
  • Thiamin
  • B6
  • Vitamin E
  • Vitamin K
  • Zinc
  • Phosphorus
  • Copper

30. Pumpkin Seeds

A recent study examined the affects of pumpkin seed oil with postmenopausal women with high blood pressure. The participants consumed 3 grams per day for six weeks. Their brachial and central systolic blood pressure significantly decreased 53.

In the top 5 of foods high in magnesium, pumpkin seeds also contain omega-3 and omega-6 fatty acids. This powerful combination of nutrients can help your blood vessels from hardening, lower cholesterol and decrease your risk of heart disease.

Pumpkin seeds are also high in protein, fiber and antioxidants. They provide a high percentage of the following:

  • Fiber
  • Magnesium
  • Iron
  • Potassium
  • Folate
  • Niacin
  • Phosphorus
  • Zinc
  • Copper

31. Dark Chocolate

An analysis of previous dark chocolate studies and how it affects blood pressure was conducted. Researchers found both systolic and diastolic blood pressure was reduced after consuming dark chocolate or cocoa-rich foods.

Cocoa was more effective for people with high blood pressure who lowered systolic pressure 5.0 mmHg and diastolic by 2.7 mmHg 54.

Cocoa accomplished this with the activation of nitric oxide synthase, increased bioavailability of nitric oxide, antioxidants and anti-inflammatory properties. Dark chocolate contains the following beneficial nutrients:

  • Magnesium
  • Potassium
  • Fiber
  • B vitamins
  • Calcium
  • Phosphorus
  • Iron
  • Copper

32. Oysters

In one study, rats with high blood pressure were given oyster extract for four weeks. They lowered blood pressure, cholesterol and triglycerides 55.

Oysters are an excellent source of iron which helps them promote blood circulation in the body. They are high in omega-3 fatty acids helping bad cholesterol levels to stay low and prevents plaque build up in the arteries.

Proper blood flow will help reduce blood pressure. Oysters contain the following:

  • Omega-3 fatty acids
  • B12
  • Riboflavin
  • Niacin
  • B6
  • Folate
  • Vitamin A
  • Vitamin E
  • Iron
  • Magnesium
  • Potassium
  • Calcium
  • Selenium
  • Zinc
  • Copper

FAQ

Are oysters bad for your blood pressure? Oysters provide nutrients beneficial for blood pressure like omega-3 fatty acids, riboflavin, folate, magnesium, potassium and calcium. Hypertensive rats lowered blood pressure after consuming oyster extract for four weeks.

33. Hazelnuts

A review of previous studies examined the effect of tree nuts, including hazelnuts, peanuts and soy nuts on blood pressure. They concluded total nut consumption lowered blood pressure 56.

In another study, participants reduced triglycerides and cholesterol after consuming a diet high in hazelnuts 57.

Hazelnuts provide high concentrations of nutrients beneficial for blood pressure including the following:

  • Potassium
  • Magnesium
  • Vitamin C
  • Fiber
  • Calcium
  • B vitamins

34. Chia Seeds

A twelve week study divided people into three groups. One group didn’t consume chia seeds at all while the other two consumed 35 grams of chia flour. The group without the chia seeds didn’t experience any change in blood pressure.

One of the chia groups lowered systolic pressure 9.5 mmHg and the other group reduced it 11.2 mmHg 58. Chia seeds provide the following nutrients:

  • Fiber
  • Magnesium
  • Calcium
  • Omega-3 fatty acids
  • Thiamin
  • Niacin
  • Phosphorus
  • Selenium

I wrote a whole article on chia seeds which includes a special warning if you’re taking BP medications. Check out the article here, Chia Seeds For Blood Pressure.

35. Cashews

In a study including people with diabetes, one group of participants consumed a standard diabetic diet while the other group added 30 grams of cashews per day.

After 12 weeks, the group who didn’t consume cashews lowered systolic BP 1.7 mmHg but the group who added the cashews reduced it 4.9 mmHg. In addition, they increased their HDL (good) cholesterol 25.

The nutrient in cashews with the highest percentage is magnesium. In addition, they contain a good amount of potassium. Both nutrients have been shown to reduce blood pressure. Cashews contain the following:

  • Magnesium
  • Fiber
  • Potassium
  • Folate
  • B6
  • Thiamin
  • Riboflavin
  • Selenium
  • Zinc
  • Iron

Eat a Healthy Diet and Reduce Blood Pressure

The Center for Disease Control recommends eating foods rich in potassium, fiber and protein. In addition, the foods should be lower in sodium and saturated fat 59.

Following this nutrition plan can help reduce blood pressure and lower the risk of stroke and heart disease. The foods in this article satisfy those requirements. Always check with your physician before changing your nutrition and approval for the food you choose to consume.

More Blood Pressure Food Articles!

25 Foods To Avoid With High Blood Pressure

How Does Sugar Raise Blood Pressure

Top Foods That Cause High Blood Pressure

Best Fruit Juice For High Blood Pressure

Best Vegetable Juice For High Blood Pressure

Fruits That Lower Your Blood Pressure

Vegetables That Lower Blood Pressure

Article Resources: Blood Pressure Explained follows strict guidelines to ensure our content is the highest journalistic standard. It's our mission to provide the reader with accurate, honest and unbiased guidance. Our content relies on medical associations, research institutions, government agencies and study resources. Learn more by reading our editorial policy.
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  31. National Center for Biotechnology Information: Intake of up to 3 Eggs/Day Increases HDL Cholesterol and Plasma Choline While Plasma Trimethylamine-N-oxide is Unchanged in a Healthy Population[]
  32. National center for Biotechnology Information: Red meat, poultry, and egg consumption with the risk of hypertension: a meta-analysis of prospective cohort studies[]
  33. National Center for Biotechnology Information: Egg consumption and high-density-lipoprotein cholesterol[]
  34. National Center for Biotechnology Information: Functional foods for augmenting nitric oxide activity and reducing the risk for salt-induced hypertension and cardiovascular disease in Japan[]
  35. National Heart, Lung, and Blood Institute: Dash Eating Plan[]
  36. National Center for Biotechnology Information: Effect of banana on cold stress test & peak expiratory flow rate in healthy volunteers[]
  37. National Center for Biotechnology Information: Association of raw fruit and fruit juice consumption with blood pressure: the INTERMAP Study[]
  38. National Center for Biotechnology Information: Effects of a Dash-like diet containing lean beef on vascular health[]
  39. National Center for Biotechnology Information: Moderate Intake of Lean Red Meat Was Associated with Lower Risk of Elevated Blood Pressure in Chinese Women: Results from the China Health and Nutrition Survey, 1991–2015[]
  40. National Center for Biotechnology Information: A Pecan-Rich Diet Improves Cardiometabolic Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial[]
  41. National Center for Biotechnology Information: Sulforaphane Bioavailability and Effects on Blood Pressure in Women with Pregnancy Hypertension[]
  42. National Center for Biotechnology Information: In Vitro and in Vivo Studies on the Angiotensin-Converting Enzyme Inhibitory Activity Peptides Isolated from Broccoli Protein Hydrolysate[]
  43. National Center for Biotechnology Information: Oat ingestion reduces systolic and diastolic blood pressure in patients with mild or borderline hypertension: a pilot trial[]
  44. National Center for Biotechnology Information: An oat-containing hypocaloric diet reduces systolic blood pressure and improves lipid profile beyond effects of weight loss in men and women[]
  45. National Center for Biotechnology Information: Effects of a chicken collagen hydrolysate on the circulation system in subjects with mild hypertension or high-normal blood pressure[]
  46. National Center for Biotechnology Information: The effect of fenugreek seed supplementation on serum irisin levels, blood pressure, and liver and kidney function in patients with type 2 diabetes mellitus: A parallel randomized clinical trial[]
  47. National Center for Biotechnology Information: Effects of garden cress, fenugreek and black seed on the pharmacodynamics of metoprolol: an herb-drug interaction study in rats with hypertension[]
  48. National Center for Biotechnology Information: Peanut consumption and cardiovascular risk[]
  49. National Center for Biotechnology Information: Diets Containing Pistachios Reduce Systolic Blood Pressure and Peripheral Vascular Responses to stress in Adults With Dyslipidemia[]
  50. Journal Circulation: Riboflavin Lowers Homocysteine in Individuals Homozygous for the MTHFR 677C T Polymorphism[]
  51. National Center for Biotechnology Information: Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults: A Randomized, Controlled Trial[]
  52. National Center for Biotechnology Information: Avocado (Persea americana) pulp improves cardiovascular and autonomic recovery following submaximal running: a crossover, randomized, double-blind and placebo-controlled trial[]
  53. National Center for Biotechnology Information: The effects of pumpkin seed oil supplementation on arterial hemodynamics, stiffness and cardiac autonomic function in postmenopausal women[]
  54. National Center for Biotechnology Information: Does chocolate reduce blood pressure? A meta-analysis[]
  55. National Center for Biotechnology Information: Effects of dietary oyster extract on lipid metabolism, blood pressure, and blood glucose in SD rats, hypertensive rats, and diabetic rats[]
  56. National Center for Biotechnology Information: The effect of tree nut, peanut, and soy nut consumption on blood pressure: a systematic review and meta-analysis of randomized controlled clinical trials[]
  57. National Center for Biotechnology Information: Hazelnut-enriched diet improves cardiovascular risk biomarkers beyond a lipid-lowering effect in hypercholesterolemic subjects[]
  58. National Center for Biotechnology Information: Chia flour supplementation reduces blood pressure in hypertensive subjects[]
  59. CDC: Prevent High Blood Pressure[]

Kevin Garce

Kevin Garce is a Certified Health Coach who encourages people by informing them on blood pressure topics important to them. His years of research and knowledge inspire people to achieve their goals. Read more here About Me

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