If your doctor has guided you to begin taking measures to lower your blood pressure, dinner is as good a place as any to make the necessary heart-healthy changes. People develop high blood pressure for a number of reasons, but diets high in sodium, fats, and sugar are often major contributors. Since high blood pressure is one of the biggest risk factors for heart attacks and other cardiovascular problems, making the necessary lifestyle changes, starting with what you eat for dinner, is an important preventative measure.
For a dinner that helps support healthy blood pressure, Amy Shapiro, MS, RD, CDN, ButcherBox lead nutritionist, suggests pairing a piece of wild-caught salmon or a lean cut of crate-free pork tenderloin with roasted broccoli or Brussels sprouts and a side of beans or lentils. Keep the seasonings simple with fresh garlic, cumin, and olive oil.
“This dinner combination gives you omega-3s, magnesium, potassium, and fiber all on one plate, which are all nutrients with real research behind them for supporting healthy blood pressure,” Shapiro adds.
Salmon is rich in omega-3 fatty acids, which reduce inflammation, promote the relaxation of blood vessels, and improve blood vessel function. About 3 grams daily of omega-3 fatty acids, consumed through food or supplements, appears to be an effective amount for helping lower blood pressure, according to the American Heart Association. A 3-ounce serving of cooked salmon provides roughly 1.5 to 2 grams of omega-3s.
Potassium, found in foods like broccoli, Brussels sprouts, beans, and lentils, helps lower blood pressure by easing tension in blood vessel walls and flushing excess sodium in the body. Magnesium, also found in beans and lentils, relaxes the smooth muscles in your blood vessels and counterbalances calcium. Studies have found that magnesium intake of 500 mg to 1,000 mg per day may reduce blood pressure as much as 5.6/2.8 mm Hg.
Fiber, however, is the real unsung hero for lowering blood pressure. One study found that every additional 5 grams of fiber consumed per day was associated with an estimated 2.8 mm Hg reduction in systolic blood pressure and a 2.1 mm Hg reduction in diastolic blood pressure. For reference, a full one-cup serving of black beans contains about 15 grams of fiber, while a cup of broccoli provides nearly 3 grams. Men up to age 50 should aim for 38 grams of fiber per day, making this combo an easy way to get a substantial hit of your daily needs in a single meal.
Experts
- Amy Shapiro, MS, RD, CDN, ButcherBox lead nutritionist
Sources
- Consuming about 3 grams of omega-3 fatty acids a day may lower blood pressure. American Heart Association, 2022
- How Potassium Can Help Prevent or Treat High Blood Pressure. American Heart Association
- The Role of Magnesium in Hypertension and Cardiovascular Disease. The Journal of Clinical Hypertension, 2011
- Recommendations for the Use of Dietary Fiber to Improve Blood Pressure Control. Hypertension, 2024
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Author: Kelsey Kryger










