6 Healthy Soup Picks That May Help Support Blood Pressure, Per a Dietitian

When temperatures drop and you want a simple meal, soup is an easy go-to. If you are keeping an eye on your blood pressure, though, the ingredients in the bowl matter. Aim for foods that provide fiber and potassium, and keep sodium in check.

1. Lentil Soup

Lentil soup is usually made with lentils, cumin, coriander, and vegetables like carrots, celery, onions, or tomatoes. It is also a strong choice for supporting healthy blood pressure.

One cup of cooked lentils has 16 grams of fiber, or about half of the recommended Daily Value, along with 731 milligrams of potassium, which is 15% of the Daily Value. Both nutrients can help support healthier blood pressure.

Studies suggest that for people with hypertension, getting more fiber may help lower both numbers in a blood pressure reading. Potassium can also help relax blood vessels and move sodium out of the body. Since too much sodium can cause the body to hold onto water, blood vessel walls can face more pressure.

Lentils also provide protein, which helps make the soup more filling.

2. Minestrone Soup

Minestrone is an Italian soup made with mixed vegetables in a tomato-based broth. It can also include beans, brown rice, or whole-wheat pasta. These are all foods encouraged in the Dietary Approaches to Stop Hypertension, or DASH, eating pattern, which the American Heart Association recommends for its blood-pressure-lowering benefits.

The DASH approach works even better for blood pressure and heart health when sodium is limited. When making minestrone, choose a low-sodium broth and lean on vegetables, garlic, basil, and oregano for flavor. Adding beans such as kidney, cannellini, or garbanzo beans can boost fiber and potassium, two nutrients that support healthy blood pressure.

3. Black Bean Soup

Black bean soup, made with black beans, onions, garlic, cumin, and chili powder, is hearty and savory, and the spice level can be adjusted to taste.

One cup of cooked black beans contains about 15 grams of fiber, or 54% of the Daily Value, and 611 milligrams of potassium, or 13% of the Daily Value. It also provides 120 milligrams of magnesium, which is 29% of the Daily Value. Magnesium helps regulate blood pressure, and research suggests that higher intake may be linked with a lower risk of hypertension.

Tomatoes, peppers, cilantro, and lime can add plenty of flavor without relying on salt.

4. Split Pea Soup

Split pea soup is made by simmering dried split peas until they soften and break down, giving the soup a rich texture without needing cream.

One cup of cooked split peas offers about 16 grams of fiber and 710 milligrams of potassium, or 15% of the Daily Value, both of which help support healthy blood pressure. It is also filling, since one cup of cooked split peas contains 16 grams of protein.

Many recipes include smoked meat or ham, which can add a lot of sodium. To keep the soup more blood-pressure-friendly, use less ham and try adding vegetables such as carrots, onions, or potatoes instead.

5. Tomato Soup

Some versions rely on cream or milk, but tomato soup can also be made by simmering tomatoes with onions, garlic, and herbs before blending the mixture until smooth.

Tomatoes and tomato soup are good sources of potassium, a mineral that helps lower blood pressure. Tomatoes also contain lycopene, the antioxidant responsible for their red color. Research suggests lycopene from tomatoes may help support blood pressure, although findings are mixed.

For an even more heart-friendly bowl, blend tomato soup with white beans for extra fiber and potassium while keeping the soup creamy.

6. Chicken and Vegetable Soup

This soup often begins with chicken simmered in broth along with mirepoix, a mix of diced onions, carrots, and celery. From there, you can add DASH-friendly ingredients such as beans, potatoes, brown rice, or whole-wheat pasta.

To keep it better for blood pressure, choose a low-sodium broth and use garlic, onions, herbs, spices, and lemon for bright flavor without too much salt.

How To Build a Bowl of Soup That Supports Healthy Blood Pressure