High blood pressure is a dangerously common problem in the United States. Also called high blood pressure, this condition occurs when blood pushes against artery walls with too much force. Over time, this puts you at greater risk of heart disease and stroke. Nearly half of U.S. adults have high blood pressure, which was a leading cause or contributing factor to more than 650,000 deaths in the U.S. in 2023 alone
Fortunately, there are many lifestyle interventions that can be used to lower blood pressure. Eating healthy and reducing salt intake are two solid starting points. In fact, adding certain foods and nutrients to your plate can have a significant impact on blood pressure values.
“Early changes may be apparent within days, especially with reduced sodium intake and improved food choices,” says Ahmed Abdel-Karim, MD, a cardiac and vascular electrophysiologist at the University of Chicago Medical Center. “The full effects are typically visible within a few weeks, depending on eating patterns and consistency. Over time, these consistent, heart-healthy choices can support a greater sense of wholeness, helping your body feel more energized from the inside out.”
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Best foods to lower blood pressure
Foods rich in potassium
Salt increases blood pressure because sodium causes the body to retain excess fluid, increasing blood volume and putting more pressure on artery walls. Choose foods rich in potassium, such as bananas, avocados, and leafy green vegetables, to reduce the effects of sodium.
healthy fats
“Healthy fats like olive oil and foods rich in omega-3 fatty acids like salmon, walnuts, and flaxseeds can help reduce inflammation, support healthy blood vessels, and promote balanced blood pressure,” says Abdul-Karim.
Foods rich in antioxidants
Antioxidant-rich foods are a smart addition to a heart-healthy diet because they help combat inflammation and oxidative stress associated with aging and chronic disease. An American Heart Association study found that flavonoids in foods like berries, apples and pears may interact with gut bacteria to help lower blood pressure.
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Best diet to lower blood pressure
The best way to lower blood pressure is to eat a diet rich in fruits and vegetables, whole grains, lean protein, healthy fats and minimally processed foods. The two models with the best evidence support are the DASH diet and the Mediterranean diet.
“Adhering to this diet can lower blood pressure, improve cholesterol levels, make blood vessels healthier, and improve long-term cardiovascular outcomes,” he said. “The bottom line is, don’t focus all your attention on one ‘superfood’ or single nutrient to make a huge difference. It’s the overall pattern of nutritional choices that matters.”
This article was originally published by Men’s Journal on March 3, 2026, and first appeared in the Health & Fitness section. Click here to add Men’s Diary as your go-to source.