High blood pressure is known as the “silent killer” because it often presents no clear symptoms, yet it’s a leading cause of heart disease, stroke, kidney failure, and heart failure. More than one in three adults has hypertension, and many of them are not being treated effectively. Certain foods can help naturally lower blood pressure, while others can worsen the condition.
3 Foods to Eat to Help Lower Blood Pressure
1. Oats and Oat Bran
Oats are a great source of soluble fiber, particularly beta-glucan — a compound known to naturally lower blood pressure. Research shows that consuming about 60g of rolled oats or 25g of oat bran per day can reduce systolic blood pressure by approximately 2.7 mmHg and diastolic pressure by 1.5 mmHg.
Fiber not only helps with weight control but also produces beneficial compounds when fermented in the colon, promoting vascular relaxation and heart health.
Pro tip: Add oats to breakfast, mix into meatballs, or use as a breadcrumb substitute in baked or fried dishes.
2. Beetroot
Beets are rich in inorganic nitrates, which are converted into nitric oxide in the body, helping dilate blood vessels and lower vascular pressure. Several studies have shown that drinking 250ml (about 1 cup) of beet juice per day can reduce systolic blood pressure by up to 7.7 mmHg and diastolic by about 5.2 mmHg within just a few weeks.
Pro tip: Roast whole fresh beets in foil until soft, or sauté grated beets with red onions and curry powder to make a flavorful relish.
3. Vitamin C-Rich Foods
Vitamin C is abundant in fresh fruits and vegetables like oranges, bell peppers, kale, and broccoli. A review of 29 studies found that taking about 500mg of vitamin C per day could lower systolic blood pressure by 3.84 mmHg and diastolic by 1.48 mmHg.
In addition to lowering blood pressure, vitamin C helps increase potassium absorption, a mineral that counteracts the effects of sodium (salt) in the body.
Note: Avoid high-dose supplements if you’re at risk of kidney stones. Prioritize getting vitamin C from natural food sources.
4 Foods to Avoid That Can Raise Blood Pressure
1. Salt (Sodium)
Salt is the leading culprit in raising blood pressure. The recommended daily salt intake is just 5–6g, but many people consume double that amount — mostly from processed foods.
Research suggests that reducing salt intake by 4.4g per day can lower systolic blood pressure by about 4.2 mmHg, and even more for those already hypertensive.
Pro tip: Read nutrition labels, limit canned/processed foods, avoid adding salt when cooking, and use flavor alternatives like pepper, garlic, or lemon.
2. Alcohol
Regular alcohol consumption can silently elevate blood pressure. Just one drink per day may raise systolic blood pressure by about 2.7 mmHg.
Alcohol also reduces the effectiveness of blood pressure medications and puts additional strain on the liver and kidneys, organs vital to regulating blood pressure.
Advice: Limit or completely avoid alcohol if you’re trying to control hypertension.
3. Licorice
Though rare, licorice (especially black licorice containing glycyrrhizin (GZA)) can cause significant increases in blood pressure by retaining sodium and depleting potassium.
Some licorice candies or herbal teas may contain high levels of GZA.
Caution: Always check ingredient labels when consuming licorice-based products, and avoid frequent intake.
4. Caffeine (in coffee, tea, energy drinks)
Caffeine can temporarily raise blood pressure. Drinking just one to two cups of strong coffee can increase systolic pressure by 8.1 mmHg and diastolic by 5.7 mmHg within a few hours.
However, caffeine sensitivity varies. Some individuals may experience little to no effect. The key is to monitor your body’s response after consuming caffeinated beverages.
