Foods That Promote Low Blood Pressure

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Did you know that about 50% of all American adults have high blood pressure? Most don’t do anything about it, which can lead to a heightened risk of heart attacks or strokes in the future. Luckily, however, your diet plays a big role in your blood pressure, so there are certain foods that you can eat to help either lower it or prevent it from getting high in the first place.

According to registered dietician Kate Patton, our bodies need certain minerals called electrolytes to regulate blood pressure, among other functions. Sodium and potassium are two of the most important electrolytes to have for healthy blood pressure. She notes that the typical American diet is already high in sodium, but it is low in potassium, an imbalance that causes high blood pressure over time. So, to combat this, she suggests eating a diet that is low in sodium and high in foods that are rich in potassium and magnesium.

With that being said, there are some foods that she suggests as being great for blood pressure regulation due to their mineral and electrolyte content. These include:

  • Seeds
  • Nuts
  • Fermented foods
  • Yogurt
  • Dairy products
  • Beans and lentils
  • Spices
  • Green tea
  • Salmon
  • Mackerel
  • Amaranth
  • Tomatoes
  • Berries
  • Beets
  • Spinach
  • Bananas
  • Kiwis
  • Pomegranates
  • Garlic
  • Artichokes
  • Lean meats
  • Whole grains
  • Oats and barley
  • Dark chocolate


Many of these blood pressure-friendly foods are ones that we produce right here in Arizona, such as meats, dairy products, beans, grains, fruits, and vegetables. So, consider picking some up at your local farmers market or grocery store. Not only will you be supporting Arizona farmers and ranchers, but you’ll also be taking steps toward promoting healthy blood pressure levels!

For more articles like this, check out the Fill Your Plate blog!

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