Heart Health High Blood Pressure Living With 7 Foods That Affect Blood Pressure By Craig O. Weber, MD Craig O. Weber, MD Craig O. Weber, MD, is a board-certified occupational specialist who has practiced for over 36 years. Learn about our editorial process Updated on November 05, 2021 Medically reviewed Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. These medical reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Yasmine S. Ali, MD, MSCI Medically reviewed by Yasmine S. Ali, MD, MSCI Facebook LinkedIn Twitter Yasmine Ali, MD, is board-certified in cardiology. She is an assistant clinical professor of medicine at Vanderbilt University School of Medicine and an award-winning physician writer. Learn about our Medical Expert Board Print Many foods can affect blood pressure — some (like the weak stimulants found in coffee and tea) for a short period of time, others (like salt) over a longer period. Knowing which foods to eat more of — and which to avoid — can make a difference for your heart health. Each of the nutrients and foods listed below has been shown to influence blood pressure. 1 Salt Adam Gault/OJO Images/Getty Images Though there is disagreement about the precise role that salt plays in high blood pressure, there is no question that blood pressure and salt intake are related. Strong evidence suggests that some people may be abnormally sensitive to salt and that salt consumption may place them at higher risk for heart disease. Being vigilant about your salt intake may help to lower your risk of high blood pressure or make existing high blood pressure easier to control. 2 Caffeine Willie B. Thomas/DigitalVision/Getty Images Caffeine is a stimulant found in tea, coffee, cocoa, and some sodas. It excites the central nervous system and increases heart rate, metabolic rate, and blood pressure. These effects, though, are only temporary, and the long-term effects of caffeine consumption may surprise you. Many studies have shown that habitual coffee drinking is not linked to hypertension and in many cases, regularly consuming coffee may, in fact, lessen your risk of high blood pressure. 3 Alcohol Kiyoshi Hijiki/Moment/Getty Images While moderate amounts of alcohol are associated with an improvement in cardiovascular outcomes, consuming more than two drinks per day is associated with more hypertension and a higher risk overall mortality. 4 Folic Acid lacaosa/Moment/Getty Images Folate—a B vitamin found in some vegetables, citrus fruit and beans—and folic acid (found in most cereal and bread in the US) may help lower blood pressure (and prevent the onset of high blood pressure) in doses of about 800 micrograms per day—twice the recommended daily allowance. The catch? The positive effects of folic acid have only been demonstrated in women. A 2015 study found that folic acid supplementation increased vasodilation (the opening of blood vessels that allows blood to flow more freely) in older adults, but not younger adults. 5 Potassium PhotoAlto/Thierry Foulon/Getty Images Potassium is an important electrolyte found in potatoes, yogurt, fish, avocados and winter squash. Many Americans don't get the recommended amount in their diets (4,700 mg/day for adults). Not consuming enough potassium leads to increased blood pressure and an increased risk of stroke. Potassium likely works by changing the way that blood vessels respond to certain chemical messages in the body, helping to keep them supple and relaxed. Eating a variety of whole foods — including fruits and vegetables, fish and dairy products — is important for preventing and managing high blood pressure. 6 Magnesium Gabriela Tulian/Moment/Getty Images Magnesium is a nutrient found in many foods, such as whole grains, yogurt, and green leafy vegetables, as well as in supplements, plays a role in regulating blood pressure. While magnesium supplements seem to have just a small (though significant) effect on blood pressure, diets high in magnesium seem to lower blood pressure. A diet high in magnesium (such as the DASH diet), also tends to be high in other blood pressure-lowering nutrients, such as potassium and calcium. 7 Vitamin D Jose A. Bernat Bacete/Moment/Getty Images Vitamin D is an important nutrient that regulates many metabolic functions in the body. We mostly stock our supplies of D through sunlight, although it's also found in some foods, such as fatty fish and milk. It helps control the level of calcium in the blood and contributes to the regulation of blood pressure. The data is unclear about what — if any — protection can be gained from vitamin D, but there is strong evidence showing that a deficiency of vitamin D can lead to high blood pressure and other cardiovascular problems. If you live north of the Mason-Dixon line, chances are you might not be getting enough D and may need to supplement. Was this page helpful? Thanks for your feedback! Looking to start a diet to better manage your high blood pressure? Our nutrition guide can help. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 7 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 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