What you eat is one of the few things about blood pressure you control every day. The eating pattern with the strongest evidence is DASH, short for Dietary Approaches to Stop Hypertension, developed through research funded by the National Heart, Lung, and Blood Institute (NHLBI). DASH is not a diet of special products. It is built on everyday foods: vegetables, fruit, beans, nuts, whole grains, low-fat dairy and fish, with less salt, saturated fat and sugary drinks.
The foods below are the ones that do the most work in a DASH-style plate. None of them replaces medicine your doctor has prescribed, and food changes work best alongside regular checks. If you are not sure what your numbers mean, start with our guide to understanding blood pressure numbers.
First, the salt rule
Federal guidelines advise adults to keep sodium under 2,300 mg a day. The NHLBI notes that cutting to 1,500 mg lowers blood pressure even further. The CDC reports that Americans average more than 3,300 mg a day, and most of it comes from processed and restaurant food, not the salt shaker. Deli meat, pizza, soups and savory snacks are among the biggest sources. Reading the sodium line on labels is the single most useful habit on this page.
The best foods for blood pressure
Leafy greens (spinach, kale, collards, lettuce)
Best for: Potassium and nitrate in one serving
Leafy greens are rich in potassium, which helps the body balance sodium, and in natural nitrate, which the body can turn into nitric oxide, a compound that helps blood vessels relax. They are easy to add to eggs, soups, wraps and smoothies. Bagged salad and frozen spinach count.
- DASH goal: 4-5 servings of vegetables a day
Beans and lentils
Best for: Fiber, potassium and plant protein
Black beans, pinto beans, chickpeas and lentils are among the richest food sources of potassium and also bring fiber and protein. They can stand in for some of the meat in chili, tacos and rice dishes. Choose no-salt-added cans, or rinse regular canned beans to wash off some of the sodium.
- DASH goal: 4-5 servings a week of beans, nuts and seeds
- MedlinePlus lists beans and lentils among top potassium sources
Berries and other fresh fruit
Best for: An easy swap for sweets
Fruit is a core part of DASH, and berries, citrus, cantaloupe and kiwi are easy ways to get there. In Central Florida, fresh fruit is easy to find much of the year, and frozen fruit with no added sugar counts just as much. Whole fruit is a better choice than juice because it keeps the fiber.
- DASH goal: 4-5 servings of fruit a day
- Frozen, unsweetened fruit counts
Low-fat milk and plain yogurt
Best for: Calcium and potassium without much saturated fat
DASH includes low-fat or fat-free dairy every day. Plain yogurt topped with fruit makes a quick breakfast. Flavored yogurts can carry a lot of added sugar, so sweeten plain yogurt yourself with berries.
- DASH goal: 2-3 servings of low-fat dairy a day
- Choose plain over flavored
Oily fish (salmon, sardines, trout, mackerel)
Best for: Replacing red and processed meat
DASH favors fish and poultry over red meat. Oily fish brings heart-healthy omega-3 fats, and swapping it in for processed meats like bacon, ham and deli cuts also cuts sodium. Bake, grill or broil it instead of frying, and go easy on salty sauces.
- DASH: 6 or fewer servings of lean meat, poultry and fish a day
- Canned fish: look for low-sodium versions
Unsalted nuts and seeds
Best for: A satisfying snack
Almonds, walnuts, peanuts and sunflower or pumpkin seeds bring healthy fats and fiber. Nuts are high in calories, so a small handful is a serving. Choose unsalted, since salted versions can add a surprising amount of sodium.
- Part of the 4-5 weekly servings of nuts, seeds and beans
- Choose unsalted or lightly salted
Oats and other whole grains
Best for: Breakfast and side dishes
Oatmeal, brown rice, whole-wheat bread and whole-grain pasta give you fiber and keep you full. Plain oats beat instant packets, which can have added salt and sugar. Bread and packaged cereal can be hidden sodium sources.
- DASH goal: 6-8 servings of grains a day, mostly whole grains
- Compare sodium on bread labels
Bananas, potatoes and other potassium-rich foods
Best for: Most people, but not everyone
Bananas, sweet potatoes, potatoes with the skin, tomatoes, winter squash, oranges and prunes are all good potassium sources. For most adults, more potassium from food is a good thing. But potassium is not safe for everyone in large amounts. People with kidney disease, and people taking ACE inhibitors, ARBs, or potassium-sparing water pills such as spironolactone, triamterene or amiloride, can build up too much potassium. Ask your doctor before adding a lot, and do not start a potassium supplement or salt substitute on your own.
- MedlinePlus adult intake: 2,600 mg a day for women, 3,400 mg for men
- Kidney disease or certain BP medicines: check with your doctor first
Beets
Best for: An extra, not a fix
Beets are high in nitrate, the same compound found in leafy greens. A 2022 review of seven small trials in people with high blood pressure found beet juice lowered systolic pressure by about 5 points on average over 3 to 60 days. The authors called the evidence moderate and said longer studies are needed. Roasted beets are a good addition to a salad, but they are not a substitute for treatment.
- Review of 7 trials, 218 people: about 5 mm Hg lower systolic
Putting it on the plate
- Fill half your plate with vegetables and fruit at lunch and dinner.
- Cook at home more often, since restaurant meals are one of the largest sodium sources.
- Season with herbs, citrus, garlic and pepper instead of salt.
- Change one meal at a time. Swapping a daily bag of chips for unsalted nuts or fruit is a real start.
- Keep checking your numbers. Home readings show your doctor whether your plan is working.
Our high blood pressure care page explains how we track readings and adjust treatment over time. Because potassium and kidney function matter here, your doctor may check them with routine blood work. If you are looking for a doctor to manage your blood pressure, see our list of the best primary care doctors in Davenport, FL.
When blood pressure is an emergency
Food changes work over weeks, not minutes. If your blood pressure is over 180/120 and you have chest pain, shortness of breath, back pain, numbness or weakness, vision changes or trouble speaking, call 911. Do not wait to see if it comes down.
Get help with your blood pressure in Davenport
Elon Health Primary Care is a family medicine practice at 43378 US Highway 27, Suite B, Davenport, near US-27 and I-4. Dr. Sandeep Pandya and our team manage high blood pressure as part of ongoing chronic disease care, with an in-house laboratory for follow-up labs. We are accepting new patients by appointment, Monday to Friday, 8am to 5pm. Call 352-508-5254 or request an appointment.