Foods that lower blood pressure
What to put on the plate when the reading at the clinic comes back high.
What are the best foods that lower blood pressure?
Foods that lower blood pressure are mostly plants: leafy greens, bananas, beans, oats and low-fat dairy, the pattern the DASH plan is built on. DASH pairs those foods with less salt and fewer sweets. Expect small shifts that build over weeks alongside any medicine you take.1
Built from NHLBI, Cleveland Clinic and NHS advice. Reviewed November 13, 2026.Eat more
Eat more of these
Leafy greens
Spinach, kale and chard, cooked or in salads.
4 to 5vegetable servings a day, NHLBI DASH1
Oats and whole grains
Oatmeal, brown rice and whole grain bread.
6 to 8grain servings a day, NHLBI DASH1
Plain yogurt
Low-fat yogurt with fruit instead of a salty snack.
2 to 3low-fat dairy servings a day, DASH1
Ease off
Ease off these
Salt in cooking
The grinder at the table and salt added at the stove.
Under 2,000 mgsodium a day for adults, WHO6
Deli and frozen meals
Cold cuts, frozen dinners, takeout and sauces.
2 to 3 mmHgdrop at 2,300 mg sodium, Cleveland Clinic3
Bread and rolls
Bread, rolls, crackers and savory snacks.
75%of sodium is from processed food, Harvard4
Alma turns these foods into meals that fit your numbers.
Build my planGet Alma on AndroidGet the appA sample day
One day on a plate
BreakfastOats with banana and yogurtOatmeal, sliced banana and plain yogurt.
LunchLentil soup with spinachLentil soup, whole grain roll and spinach.
SnackBeets with olive oilCooked beets, olive oil and parsley.
DinnerSalmon with sweet potatoBaked salmon, roasted sweet potato and broccoli.
Blood pressure ranges5
- High, clinic reading
- 140/90 or higher
- High, home reading
- 135/85 or higher
Two numbers, systolic over diastolic, in mmHg.
What people ask
What does a high blood pressure diet look like?
More vegetables, fruit, beans, whole grains and low-fat dairy, and less salt. DASH was built for blood pressure: 4 to 5 servings of vegetables and of fruit a day, 2 to 3 of low-fat dairy, with sodium capped at 2,300 mg, or 1,500 mg for a bigger effect.
What are the main foods to avoid with high blood pressure?
Salt matters most. Bread, cold cuts, frozen meals, canned soup, sauces and salty snacks carry most of it. NHS advice also covers alcohol (14 units a week at most) and too much caffeine.
What should you eat with high blood pressure in the morning?
Oats with banana and plain yogurt, whole grain toast with avocado, or eggs with spinach. These give potassium and fiber, which the DASH plan leans on, without much salt.
How fast do foods that help high blood pressure work?
In steps, not overnight. Cleveland Clinic says following DASH can drop systolic pressure by up to 11 mmHg in a few weeks, and cutting sodium to 2,300 mg a day should lower it by 2 to 3 mmHg. Keep taking any medicine as prescribed.
Does potassium lower blood pressure?
Cleveland Clinic says potassium helps the kidneys clear excess sodium, and reaching recommended levels may lower pressure by 4 to 5 mmHg. Food first: bananas, spinach, beans and potatoes. Ask first if you have kidney disease or take a blood pressure medicine.
This guide is general education. Talk with your clinician before changing your diet or medicines.
