The Best Foods to Lower High Blood Pressure Naturally

Have you been told to "just cut out salt" to lower your blood pressure, but feel like that’s overwhelming and well… restrictive? Or, wish there was more to it than just avoiding salt?

You're not alone. But here’s the good news: it is not just about what you take away, it’s also about what you add in.

Science shows that certain foods can actively lower blood pressure by keeping blood vessels healthy, improving circulation and counteracting the effects of sodium (another word for salt). These foods are those that are rich in potassium, magnesium, calcium, nitrates and fibre.

So, instead of just thinking about what to cut out, let’s shift the focus to what you can add in.

Potassium

Potassium is like the body’s natural sodium balancer. It helps the kidneys flush out sodium which would otherwise pull water into the blood vessels and increase pressure. Potassium also relaxes blood vessels. This improves circulation and further lowers blood pressure. 

Best Sources of Potassium

• Bananas, oranges, and kiwis

• Sweet potatoes and white potatoes

• Avocados and tomatoes

• Lentils, chickpeas and beans

• Leafy greens such as spinach and silverbeet

• Dairy foods like yoghurt and milk

Start boosting your potassium intake with our Tofu, Cauliflower and Potato Tray Bake with Lime Yoghurt,  Easy Sweet Potato and Zucchini Slice and Cosy Cottage Pie.

Note: if you have kidney disease, check with your doctor before upping how much potassium you eat, as your kidneys may struggle to handle large amounts.

Magnesium

Magnesium helps blood vessels relax, keeps your heart beating and regulates sodium levels. Studies show that people who consume more magnesium tend to have lower blood pressure and risk of hypertension.

Best Sources of Magnesium

• Nuts such as almonds, cashews and walnuts

• Seeds including pumpkin, flax and sunflower seeds

• Whole grains like brown rice, quinoa and oats

• Dark leafy greens such as kale and silverbeet

• Dark chocolate (at least 70% cocoa)

Need magnesium rich ideas to add to your diet? Try our Warming White Bean and Kale Soup, Gut Healthy Prebiotic Rocky Road and Coconut Lime Bliss Balls

Calcium

Calcium does more than keep bones strong. It helps blood vessels contract and relax. Low calcium levels can cause blood vessels to “tighten” which increases blood pressure.

Best Sources of Calcium

• Dairy products such as yogurt, cheese and milk

• Tofu and tempeh

• Leafy greens including bok choy, kale and silverbeet

• Fortified plant-based milks and calcium-set tofu

The key is getting calcium from food rather than supplements, because food sources are better absorbed and used by your body. Take inspiration from our Banana and Walnut Ricotta Toast, Tofu Rice Paper Rolls and Strawberry Maple Chia Pods.

Nitrate-Rich Foods

Our body turns nitrates found in food into nitric oxide which relaxes and widens blood vessels and improves blood flow. This process can lower blood pressure pretty immediately (within hours!) and long-term. In fact, Studies have found that drinking beetroot juice can lower systolic blood pressure by 4 to 5 mmHg within hours. 

Best Sources of Nitrates

• Beetroots and beetroot juice

• Rocket, spinach and lettuce

• Celery and radishes

For a simple side packed with nitrate, toss rocket and spinach with chopped beetroot before garnishing with feta, walnuts and a splash of balsamic vinegar.

FibRE

Eating more fibre is linked with low blood pressure, partly because fibre is fermented by healthy gut bacteria which then produce beneficial by-products that relax blood vessel walls. Fibre is also important for reducing inflammation, lowering cholesterol and supporting healthy blood vessels. 

Best Sources of FibRE

• Whole grains such as oats, barley and whole wheat

• Legumes including lentils, chickpeas and black beans

• Fruits such as apples, pears and berries

• Vegetables such as carrots, sweet potatoes and broccoli

• Nuts and seeds

Be sure to increase your fibre intake slowly and drink plenty of water. Adding too much fibre too soon and without enough fluid can trigger gas, bloating and constipation. Check out our five helpful tips for eating more fibre without triggering gut symptoms.

Managing blood pressure doesn’t have to mean following extreme or restrictive diets. By focusing on adding nutrient-rich foods rather than just cutting out salt, you can create a balanced, sustainable approach to heart health. 

Need help personalising these tips for your unique requirements in a way that fits in with your life? Our team of Accredited Practising Dietitians can help you create an easy, realistic plan tailored to your lifestyle.

Book an appointment today and start feeling confident in your food choices.

FAQS ABOUT DIET AND BLOOD PRESSURE

Does Reducing Sodium Help Lower Blood Pressure, and Is It Enough?

Yes, lowering sodium (salt) can help reduce high blood pressure, but it’s only part of the solution. Too much sodium pulls extra water into the blood vessels, putting extra pressure on your blood vessel walls. While lowering your intake to below 2,300 mg per day (or 1,500 mg for extra benefits) can help, balancing this with other key nutrients (like potassium, magnesium, calcium and fibre) is just as important. For easy ways to reduce your salt intake use our six tips.

What is the DASH diet and how does it lower hypertension?

The DASH (Dietary Approaches to Stop Hypertension) diet is specifically designed to help lower blood pressure by focusing on foods that are high in potassium, magnesium, calcium and fibre while limiting sodium and processed foods. It encourages eating mostly whole foods like fruits, vegetables, whole grains, lean proteins, nuts and dairy. These foods and nutrients work together to keep blood vessels strong and healthy, reduce inflammation and balance sodium levels. Studies show following the DASH diet can lower systolic blood pressure by up to 11 mmHg in people with hypertension.

Can I drink coffee if I have high blood pressure?

Coffee and caffeine may trigger a temporary spike in blood pressure. But for most people, moderate amounts don’t cause long-term hypertension. If you already drink coffee regularly, your body may be accustomed to it and it’s unlikely to significantly spike blood pressure. But, if you have high blood pressure and are sensitive to caffeine or don’t often drink coffee and suddenly have large amounts, it may be helpful to monitor your blood pressure after drinking coffee to see how it affects you. 

Is a low carb diet good for managing high blood pressure?

A low carb diet might improve insulin sensitivity for those diagnosed with conditions that affect their blood sugars. This may help lower blood pressure in these specific circumstances. However, it’s important to focus on the quality of the carbohydrates you eat rather than simply cutting them out. Whole grains, legumes, and fibre-rich fruits and vegetables provide nutrients like potassium, magnesium, nitrates and calcium that help lower blood pressure. Rather than going to extremes, a balanced approach that includes high-fibre, unprocessed carbs tailored to your unique requirements is more sustainable for keeping your heart healthy for the long-haul.

What are the worst foods for high blood pressure?

While there are no “bad foods” you can never eat, certain foods can raise blood pressure or negatively affect heart health by increasing cholesterol or inflammation. These are foods especially high in sodium, saturated or trans-saturated fats and refined sugars. Foods to keep an eye on how often and how much you have in one sitting include:

• Processed and fast foods

• Deli meats and sausages (salami, ham, bacon)

• Canned soups and sauces (often high in hidden sodium)

• Sugary foods and drinks (soft drinks, pastries, cakes)

• Alcohol in large amounts (which can increase blood pressure over time)

In saying that, rather than only focusing only on what to avoid, shift the focus to “crowding in” nutrient-rich foods that help you reach a healthy blood pressure.

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