Skip to content

Top Navigation

Martha Stewart Martha Stewart
  • FOOD
  • HOLIDAYS
  • ENTERTAINING
  • HOME
  • GARDENING
  • CLEANING & ORGANIZING
  • WEDDINGS
  • SHOP
  • DIY
  • BEAUTY & WELLNESS
  • LIFE
  • NEWS
  • MARTHA'S BLOG
  • About Us

Profile Menu

Martha's Blog
Your Account

Account

  • Join Now
  • Email Preferences
  • Newsletter
  • Manage Your Subscription this link opens in a new tab
  • Manage Your Subscription this link opens in a new tab
  • Contact Us
  • Your Content
  • Logout

More

  • Enter to Win $10,000 to Makeover Your Home!
  • Martha's Blog
  • Weddings
Login
Pin FB

Explore Martha Stewart

Martha Stewart Martha Stewart
  • Explore

    Explore

    • Tips on Organizing Your Home

      Tips on Organizing Your Home

      From the kitchen and bathroom to the bedroom and laundry room, here are 40 ways to simplify, streamline, and banish clutter throughout the house. Read More
    • These Are the Paint Colors You'll See Everywhere in 2022

      These Are the Paint Colors You'll See Everywhere in 2022

      Upgrade your spaces with new—and old—classics. Read More
    • 39 Make-Ahead Holiday Dishes That Are Perfect for Festive Family Gatherings

      39 Make-Ahead Holiday Dishes That Are Perfect for Festive Family Gatherings

      These classic recipes will help you get a head start on the festivities. Read More
  • FOOD

    FOOD

    See All FOOD
    • Breakfast & Brunch Recipes
    • Lunch Recipes
    • Dinner Recipes
    • Appetizers & Snacks
    • Dessert Recipes
    • Drink Recipes
    • Salad Recipes
    • Side Dishes
    • Soup Recipes
    • Healthy Recipes
    • Quick & Easy Recipes
    • Vegetarian Recipes
    • Cooking How-Tos
    • Baking
    • Menu Planning
    • Food News & Trends
    • Wine
    • Mastering the Holiday Meal
    • What's for Dinner
    • All Recipes
  • HOLIDAYS

    HOLIDAYS

    See All HOLIDAYS
    All of Our Best Valentine's Day Crafts to Make from the Heart

    All of Our Best Valentine's Day Crafts to Make from the Heart

    Express your love with handmade Valentine's crafts like paper cards, gift ideas, and decorations.
    • Valentine's Day
    • St. Patricks Day
    • Passover
    • Easter
    • Mother's Day
    • Father's Day
    • Fourth of July
    • Halloween
    • Thanksgiving
    • Hanukkah
    • Christmas
    • New Year's Eve
  • ENTERTAINING

    ENTERTAINING

    See All ENTERTAINING
    Will We Entertain Differently in 2022? These Are the New Trends Hostesses Should Bookmark

    Will We Entertain Differently in 2022? These Are the New Trends Hostesses Should Bookmark

    Secure your role as the host with the absolute most.
    • Seasonal Entertaining & Decorating
    • Baby Shower Ideas
    • Dinner Party Ideas
    • You're Invited
  • HOME

    HOME

    See All HOME
    How to Hang and Arrange Pictures

    How to Hang and Arrange Pictures

    Amp up your home décor with perfectly placed frames.
    • Home Design & Decor
    • Paint Colors & Palettes
    • DIY Home Projects
    • The Well-Kept Home
  • GARDENING

    GARDENING

    See All GARDENING
    Six Houseplant Mistakes to Avoid This Winter

    Six Houseplant Mistakes to Avoid This Winter

    Don't let your varieties fall victim to the perils of poor cold-weather maintenance.
    • Container Gardening
    • Flower Gardens
    • Houseplants
    • Landscaping
    • Vegetable Gardens
  • CLEANING & ORGANIZING

    CLEANING & ORGANIZING

    How to Deep Clean Your Oven with Baking Soda

    How to Deep Clean Your Oven with Baking Soda

    Our easy tips will make this cleaning task a lot less daunting.
    • Cleaning
    • Storage & Organization
    • Laundry & Linens
  • WEDDINGS

    WEDDINGS

    See All WEDDINGS
    Your Ultimate Wedding-Planning Timeline

    Your Ultimate Wedding-Planning Timeline

    Ready, set, go! Our no-nonsense guide will help you learn how to plan your wedding like a pro.
    • Real Weddings
    • Wedding Party
    • Wedding Planning & Advice
    • Wedding Ceremony & Reception
    • Wedding Jewelry
    • Dresses & Style
    • Wedding Beauty & Wellness
    • Wedding Registry
    • Wedding Showers & Parties
    • Love & Marriage
    • Wedding Travel
  • SHOP
  • DIY

    DIY

    See All DIY
    How to Knit: A Beginner's Step-by-Step Guide

    How to Knit: A Beginner's Step-by-Step Guide

    Learn how to knit your own mittens, hats, scarves, and more. We'll take you through the step-by-step instructions and teach you how to cast on, knit, purl, and cast off.
    • Dyeing
    • Holiday Crafts
    • Kids' Crafts
    • Knitting
    • Paper Crafts
    • Sewing
    • Rescue & Revamp
  • BEAUTY & WELLNESS

    BEAUTY & WELLNESS

    Your Complete Guide to Restoring Moisture Back Into Your Skin

    Your Complete Guide to Restoring Moisture Back Into Your Skin

    Take a multi-pronged approach if you're experiencing excess dryness.
    • Beauty
    • Health & Wellness
    • Live Well
  • LIFE

    LIFE

    See All LIFE
    • Family
    • Pets
    • Travel
    • Net Worth
  • NEWS
  • MARTHA'S BLOG
  • About Us

Profile Menu

Martha's Blog
Your Account

Account

  • Join Now
  • Email Preferences
  • Newsletter
  • Manage Your Subscription this link opens in a new tab
  • Manage Your Subscription this link opens in a new tab
  • Contact Us
  • Your Content
  • Logout

More

  • Enter to Win $10,000 to Makeover Your Home!
  • Martha's Blog
  • Weddings
Login
Sweepstakes

Follow Us

  1. marthastewart.com
  2. Food & Cooking
  3. 10 Foods That Naturally Help Lower Blood Pressure

10 Foods That Naturally Help Lower Blood Pressure

By Zee Krstic April 23, 2019
Skip gallery slides
Pin
med103841_0608_salmon.jpg
All contain a powerhouse mineral that is particularly effective at targeting high blood pressure, especially when paired with exercise and other forms of treatment.
Start Slideshow

1 of 11

Pin
Facebook Tweet Email Send Text Message
med103841_0608_salmon.jpg

When it comes to elevated blood pressure, healthcare professionals may suggest that their patients start a regular exercise routine, consider taking blood thinners, and focus on a wholesome diet that eliminates high-sodium foods. Whether you're considering one solution or all three, you don't have to stick to the DASH Diet or other regimented programs in order to achieve results. A heart-healthy diet is rich in fruits, vegetables, low-fat dairy, and other fiber-rich ingredients—and all of these food groups have one thing in common.

All are high in potassium. Jamie Vespa MS, RD, of Dishing Out Health

, believes the key to cooking wholesome meals that also work to lower blood pressure is focusing on this mineral: "Potassium can help flush sodium out of the kidneys and counteract salt's role in high blood pressure," Vespa says. "When your sodium-to-potassium ratio is in check, it can help protect your heart from cardiac-related diseases."

Those experiencing elevated blood pressure levels should aim to consume at least 4,700mg of potassium per day, in line with current federal recommendations. While Vespa admits the DASH (otherwise known as Dietary Approaches to Stop Hypertension) eating plan has a heightened focus on these foods, she says that there should also be increased whole grains and heart-healthy fats as well. "By shifting to a more whole-foods-focused diet and including just one potassium-rich food in all of our meals, we can make strides to hit that daily quota," she says. "Plus, most foods rich in potassium are also great sources of other important micronutrients and fiber, so this shift can naturally help lower ones risk of heart disease."

Focus on incorporating exercise into your daily routine, if possible—aerobic exercises, for example, will help strengthen cardiac muscles and lower your systolic blood pressure, enhancing your efforts in the kitchen as well.

1 of 11

Advertisement
Advertisement

2 of 11

Pin
Facebook Tweet Email Send Text Message

Fresh Fruit

Banana-Oat Smoothie
Credit: John Kernick
Get Our Banana Recipes

Nearly any fruit you choose will have some form of potassium as well as a vital mix of vitamins and minerals. But if you're looking for a shining star, reach for a banana: An average-sized banana packs upwards of 500 milligrams of potassium, which is about 11 percent of your daily intake. In addition to eating as a snack, bananas are great in smoothies and also in baked goods.

2 of 11

3 of 11

Pin
Facebook Tweet Email Send Text Message

Spinach and Broccoli

med105542_0510_spinich.jpg
Get Our Spinach Recipes

Leafy greens—spinach and broccoli, as well as kale, Swiss chard, bok choy, collard greens, and arugula—are Vespa's secret to sneaking a substantial source of potassium into virtually any meal. Try them in salads or smoothies, add them to sandwiches, sautés, sheet pan dinners, and even omelets at breakfast time.

3 of 11

Advertisement

4 of 11

Pin
Facebook Tweet Email Send Text Message

100 Percent Fruit Juices

oj upgrade
Credit: Peter Ardito
Get Our Healthy Fruit Juice Recipes

Freshly squeezed orange juice is a good source of potassium, as well as nice compliment a balanced breakfast or a snack in the afternoon. And for storebought juice, be sure to check the label before you leave the store, Vespa says, as you're looking for naturally blended fruit juices that are free of added sugars. Fancy something different? Try pomegranate juice, especially if you're able to enjoy it in season.

4 of 11

5 of 11

Pin
Facebook Tweet Email Send Text Message

Avocado

minty margarita guacamole
Credit: Chelsea Cavanaugh
Get Our Avocado Recipes

We knew there was a reason why we loved guacamole so much! Avocados are a powerhouse source of potassium, as well as magnesium and calcium. A single avocado contains upwards of 1,000mg of potassium, which is around 25 percent of the recommended daily intake.

5 of 11

6 of 11

Pin
Facebook Tweet Email Send Text Message

Lentils

msledf_0307_curriedlentils.jpg
Get Our Lentil Recipes

Most legumes are a good source of potassium, but Vespa highlights lentils as the breakout among the pack: one cup can hold as much as 800mg of potassium. White beans are another good choice, so try them sprinkled into soups, salads, in chili, or as a hearty side dish on a particularly cold night.

6 of 11

Advertisement
Advertisement
Advertisement

7 of 11

Pin
Facebook Tweet Email Send Text Message

Potatoes

med104257_1208_swt_pota.jpg
Get More Potato Recipes

It's best to choose baked potatoes rather than fried or processed version, which aren't nutritionally sound sources of potassium. Also, opt sweet potatoes over white where possible—an average sweet potatoes contains about 450mg of potassium when served in its skin.

7 of 11

8 of 11

Pin
Facebook Tweet Email Send Text Message

Mollusks

brothy mussels oven fries
Credit: Johnny Fogg

The delicacies in the shellfish family are potassium-rich foods, Vespa says. Common finds at the fishmonger like fresh mussels and octopus are splendid choices for a seafood dinner.

8 of 11

9 of 11

Pin
Facebook Tweet Email Send Text Message

Salmon

Miso Salmon with Asparagus and Carrots recipe
Credit: Ren Fuller
Get Our Salmon Recipes

Realistically, you'll probably be more inclined to eat more salmon, Vespa says. Salmon contains a significantly more potassium than beef and other proteins (one fillet contains 1,000mg). Try mixing it up with whitefish, including cod and halibut. These fishes don't have as much potassium as mollusks but are easy to prep and versatile enough to make it easy to eat them more than once each week.

9 of 11

Advertisement
Advertisement
Advertisement

10 of 11

Pin
Facebook Tweet Email Send Text Message

Nuts and Seeds

swiss chard almond pasta on plate with spoon
Credit: Chris Simpson
View Recipe this link opens in a new tab

There are endless sources of potassium in the nut realm: Almonds, pistachios, brazil nuts, and pine nuts are among the long list of great snacks for those who are battling high blood pressure. Half a cup of whole almonds makes a low-calorie and salt-free snack. Plus, it contains just over 500mg of potassium. 

You may not be as familiar with seeds: Sesame seeds and unsalted pumpkin seeds are packed with magnesium, zinc, and potassium, Vespa says.

10 of 11

11 of 11

Pin
Facebook Tweet Email Send Text Message

Nut Milk

alt milk
Credit: Sidney Bensimon
View Recipe this link opens in a new tab

Dairy items, including milk, cheese, and butter, contain notable levels of potassium. If you prefer to avoid dairy or are vegan, you'll be happy to hear that nut milks also contain high levels of potassium, as they're usually not heat treated when they're blended.

11 of 11

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Zee Krstic

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 11
    2 of 11 Fresh Fruit
    3 of 11 Spinach and Broccoli
    4 of 11 100 Percent Fruit Juices
    5 of 11 Avocado
    6 of 11 Lentils
    7 of 11 Potatoes
    8 of 11 Mollusks
    9 of 11 Salmon
    10 of 11 Nuts and Seeds
    11 of 11 Nut Milk

    Share & More

    Facebook Tweet Email Send Text Message
    Martha Stewart

    Learn More

    • Contact Us
    • Customer Service
    • Media Kit
    • Martha's Blog
    • Advertise
    • Content Licensing
    • FAQ
    • Corporate
    • International
    • Accolades this link opens in a new tab

    Connect

    Follow Us
    Subscribe to Our Newsletter
    Sign Up
    MeredithMartha Stewart is part of the Meredith Home Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Martha Stewart. All rights reserved. Printed from https://www.marthastewart.com

    Sign in

    View image

    10 Foods That Naturally Help Lower Blood Pressure
    this link is to an external site that may or may not meet accessibility guidelines.