I am personally dealing with hypertension, and therefore, I eat some keto-friendly foods to lower blood pressure every day. I desperately want to get off my prescription drug. Although the medication helps with regulating my blood pressure, every single tablet causes some other side effects.
Hence, I would like to share with you a list of 15 keto-friendly foods I consume to lower blood pressure, and I hope they will help you, too.
How Low-Carb Foods Can Help Lower Blood Pressure and Protect Your Heart
Maybe you know, or maybe you don’t, but foods that are low in carbohydrates are suitable for a semi-ketogenic diet, and that help with not only lowering blood pressure but also lowering the risk of heart stroke and kidney disease.
I divided them into three main groups.
Heart-Healthy Fats and Omega-3 Powerhouses
#1. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish is loaded with omega-3 fatty acids, which are known to reduce inflammation and lower blood pressure – making them a perfect addition to a ketogenic diet. Wild-caught salmon and mackerel are my go-to options. I bake or grill them with olive oil and herbs for a simple, heart-healthy meal. Sardines are great for a quick snack straight from the can.
#2. Extra Virgin Olive Oil
A heart-healthy fat that lowers inflammation and supports vascular health. Its high polyphenol content helps reduce blood pressure and inflammation. Olive oil is a staple in my kitchen. I drizzle it over salads and vegetables and even use it to sauté garlic and leafy greens.
I choose extra virgin for maximum benefits. I consider myself lucky because my friend’s sister owns an olive tree farm and produces olive oil. A bit pricey… But, hey! Really worth it!
#3. Avocados
Oleic acid in avocados is an amazing food that lowers blood pressure and cholesterol levels. Hypertension is known for causing heart disease and heart attack, but avocados are a heart-friendly superfood thanks to being rich in potassium and folate.
I can’t believe that once upon a time, I hated avocados. Really hated them. Now, I can scoop the soft flesh with a spoon in no time and then want still more.
#4. Nuts (Almonds, Walnuts, and Pistachios)
Nuts, especially almonds and walnuts, contain magnesium and healthy fats. Magnesium is crucial for relaxing blood vessels and lowering hypertension. I particularly love walnuts. They remind me of my childhood Christmastime in my native Poland. I would forgo ham for a pack of walnuts.
Now, I often grab a handful of raw almonds as a snack or sprinkle crushed walnuts over salads for added crunch and nutrients. They are much more popular in Australia, where I live. And, of course, don’t forget pistachios. Pistachios are also fantastic and may help lower systolic blood pressure.
Nitrate and Antioxidant Superstars
#5. Red Beets (and Beet Juice)
Before permanently landing in Australia, I thought red beets were a Polish specialty. I haven’t seen them much in Germany or the US, but I was surprised that Aussie loved them. Well, they are not only high in nitrates that naturally lower blood pressure, but they are also de-li-cious. And you really need to try to cook borscht sometime.
Maybe soon, I share my recipe with you.
#6. Leafy Greens (Kale, Spinach, Cabbage)
Similarly to red beets, leafy green vegetables are rich in nitrates and are responsible for lowering blood pressure. So, even if you are not a fan of kale, find a way to prepare it as a tasty dish. Kale is an excellent keto food, too.
Other greens to consume are cabbage, spinach, and lettuce. They are quite rich in nitrates and antioxidants, essential for cardiovascular health. However, don’t be deceived by the popular crunchy iceberg salad. Although it’s yummy, It just lacks basic nutrients.
#7. Blueberries (and Strawberries)
If you enjoy blueberries like I do, they are a fantastic food for lowering blood pressure and fit perfectly into a low carb diet. The deep color of blueberries indicates their strength, as they are insanely packed with flavonoids and antioxidants that improve artery function. If blueberries aren’t available, strawberries serve as a suitable alternative.
#8. Dark Chocolate (70% or higher cocoa)
Chocolate lovers will appreciate dark chocolate and cocoa powder with at least 70% cocoa, although they might not like the bitter taste. I prefer Lindt, which is 95% dark chocolate. It’s nearly tasteless, but I know ca. 30 g of dark chocolate daily is good for me, so I don’t mind.
Why? It’s a healthy, keto-friendly food rich in flavonoids that support healthy blood flow and reduce blood pressure.
#9. Watermelon
If you have a sweet tooth but want to keep your keto diet and lower your blood pressure, I would strongly suggest adding watermelon to your diet. It contains the amino acid citrulline, which assists your body with producing nitric oxidite to relax blood vessels. Also, it’s a pretty good source of potassium that helps with lowering blood pressure.
Gut Health and Blood Pressure Regulators
#10. Garlic (and Black Garlic)
Another superfood is garlic, which has been known since ancient times for its healing properties, and it’s valued for its wonderful blood pressure-lowering and antimicrobial properties. Although spicy and leaving a strong smell after consumption, garlic is a natural antibiotic and antifungal food. By adding garlic as a spice to all your savory dishes, you’ll improve the taste and help your health, including lowering blood pressure.
However, if you find the smell and the taste of garlic repulsive, you might try black garlic. It does not grow naturally, but it’s fermented, and hence, it does not have the smell or the strong taste of raw garlic.
#11. Fermented Foods (Sauerkraut, Kimchi, Kombucha, Apple Cider Vinegar)
I have already mentioned fermented red beets and garlic, which are excellent superfoods for hypertension.
However, the list of fermented foods doesn’t stop there. Add to them sauerkraut, apple cider vinegar, kimchi and kombucha.
Although their effect on lowering blood pressure is not as significant, they help to balance blood pressure and – the cherry on the cake – support gut health by propagating flora in the intestine. High stomach acidity from hypertension can mess with your gut, but the good flora in fermented foods helps keep things balanced.
#12. Natural Yogurt and Kefir
Speaking of fermented foods, you can’t forget to add that natural probiotic yogurt as well as plain Greek yogurt and cottage cheese to your diet – if you are lactose intolerant, but a little here and there of kefir doesn’t bother you too much. These probiotic-rich dairy products will help regulate gut flora and reduce hypertension, particularly in middle-aged women.
However, although cottage cheese can also be part of a healthy diet for people with high blood pressure, it should be eaten in moderation because it can be high in sodium.
Hint: kefir, although more expensive, beats yogurt due to a significantly higher number and a wider variety of probiotics.
#13. Flaxseeds
Flaxseeds are tiny but mighty when it comes to lowering blood pressure. They’re rich in omega-3s, lignans, and fiber. Additionally to lowering blood pressure, they also improve cholesterol.
I like to add a spoonful of ground flaxseeds to my morning smoothies or sprinkle them over keto-friendly yogurt, kefir, or home-made salads. They have a mild, nutty flavor that blends well with almost anything.
#14. Celery
Celery may seem basic, but it contains compounds called phthalides that relax artery walls and improve blood flow circulation, hence lowering blood pressure. I dip celery sticks in almond butter or cream cheese for a quick snack or chop it into salads.
#15. Bone Broth
Bone broth is not only comforting, especially in the cold months of early spring, late autumn, and winter. But it’s also beneficial for lowering blood pressure. It’s packed with collagen, minerals like magnesium and potassium, and amino acids that support heart health and blood vessel function.
So, for those colder months, I make a big pot and sip it, mmmm, or use it as a base for soups and stews.
Simplify Meal Planning with Keto-Friendly Foods to Lower Blood Pressure
I divided the above-mentioned keto-friendly foods to lower blood pressure into three groups on purpose because dividing them like this makes it easier to plan and create heart-healthy meals that support blood pressure regulation as well as focus on different aspects of heart health.
Naturally, other foods may also help lowering blood pressure. However, I concentrated here mainly on keto-friendly ones.
Simple and Delicious Foods to Eat on the Keto Diet for Better Heart Health
At the end of the day, small changes really do add up. I’ve found that simply being mindful of what I eat – and sticking to these keto-friendly foods – has made a noticeable difference in how I feel. Sure, I still indulge now and then (I’m only human), but having this list handy keeps me on track most of the time.
If you’re dealing with hypertension or just want to give your heart a little extra love, why not add a few of these to your plate? Or bowl?
You never know – a handful of walnuts or a little sauerkraut might just become your new go-to for lowering blood pressure. Let me know if you try any of these or if you have favorites I should add to my list!