14 Foods That Support Healthy Blood Pressure

Diet, exercise, and healthy lifestyle choices, such as avoiding tobacco and limiting alcohol consumption, are the main factors that contribute to heart health—or ill health, as the case may be.

Below is a list of foods that support healthy blood pressure levels already within normal ranges based on the DASH diet (Dietary Approaches to Stop Hypertension), the "Americanized" version of the Mediterranean diet.

So, which foods made the cut?

Everyone knows that foods low in sodium and rich in potassium, calcium, and magnesium can help maintain healthy blood pressure already within normal ranges, but let's examine specific foods you should include on your weekly grocery shopping list.

1Flax

Eating flaxseed was linked to maintaining healthy blood pressure already in normal ranges, according to a 2013 study published in the journal Hypertension. Flaxseed provides alpha linolenic acid, lignans, peptides, and fiber, all of which may contribute to heart health benefits.

2Dark Chocolate

Even if you aren't a fan of the semi-bitter taste of dark chocolate, your taste buds can adapt if you model your diet after the DASH diet recommendations. Dark chocolate and natural cocoa contain polyphenols (specifically flavanols), shown to help meet your heart's abundant energy needs.

3Olive Oil

It should come as no surprise that olive oil made the list, given its prominent role in the Mediterranean diet. Olive oil is also rich in polyphenols, which support heart health, especially for women.

4Beet Juice

Although not a common staple in American kitchens, beet juice packs a heart-healthy punch, according to a 2013 study. Australian researchers studied the effects of beet juice on blood pressure among healthy men and women, observing positive results, especially among the men.

5White Beans

White beans are versatile, nutritious, and full of protein, making them a great pantry staple. One cup provides 30% of the magnesium and 24% of the potassium you need each day, making these beans perhaps the most heart-friendly and beneficial item on this list. Look for no-salt-added beans, rinse low-sodium canned beans, or cook dried beans overnight in a slow cooker.

6Pork Tenderloin

Just when you thought this heart-healthy grocery list was merely a vegetarian menu in disguise... voilà — meat! Three ounces of savory pork tenderloin deliver 15% of the potassium your body needs daily. Note: this is not permission to eat pork every day.

7Tree Nuts (Not Peanuts)

Nuts such as almonds, cashews, and pistachios are loaded with magnesium, making them an ideal addition to any heart-healthy diet plan. Nearly 70% of Americans may be magnesium deficient.

8Berries

Just one serving of blueberries each week alone can help maintain heart health. Berries, nature's candy, feature antioxidants, fiber, flavonoids, and more to support overall wellness.

9Leafy Greens

Leafy green vegetables like kale and spinach are packed with magnesium, calcium, and potassium, the three key minerals when talking about healthy blood pressure already within normal levels. Kale has especially high levels of calcium and potassium without many calories. Aim for fresh or frozen greens as canned vegetables often have added sodium.

10Salmon

Any fatty fish like salmon is loaded with omega-3 fats, healthy fats that have been shown to support heart health. Like the pork, don't go overboard; limit your intake to about three times a week.

11Fat Free Plain Yogurt

Yogurt is mainly known for delivering healthy bacteria that promote digestive system health, but it also has many other health benefits. One cup of fat-free plain yogurt provides 49% of the calcium and 18% of the potassium you need daily.

12Quinoa

This high-protein whole grain features a mild, nutty flavor, and it cooks in less than half the time it takes to cook brown rice. It’s gluten-free with a variety of phytonutrients. A half-cup of cooked quinoa delivers 15% of the magnesium you need daily.

13Garlic

Garlic is often known as an immune-supporting herb, but it also promotes heart health. It’s enriched with protein, B vitamins, folate, vitamin, calcium, iron, and more. It also delivers high levels of allicin, a sulfur compound similar to that found in onions, which also have health benefits.

14Oatmeal

Oatmeal is high in fiber and low in fat and sodium, making it a great breakfast option to kick-start your day. It provides beta-glucan, a form of soluble fiber that breaks down in the digestive tract. Add berries, bananas, or honey for a sweeter flavor.

There are many more healthy options out there, but this list is a great place to start. You’ll be able to find nearly everything at your local supermarket or natural grocery store.

How many of these foods already make it into your grocery bag?

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.