7 Fruits That May Help Support Healthier Blood Pressure, According to Experts

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• Research suggests that several fruits may help lower blood pressure.

• Dietitians explain what’s in fruit and why it may support healthier numbers.

• Here’s a look at seven of the top fruits for blood pressure.

Blood pressure can rise without obvious warning signs, and symptoms may include chest pain, headaches, and dizziness. Because it is tied to serious health problems such as heart attack and stroke, keeping track of your numbers is important.

Managing blood pressure is usually a broad process that can involve exercise changes, diet adjustments, and sometimes medication. When it comes to food, Jessica Cording, RD, author of The Little Book of Game-Changers, says cutting back on packaged and ultra-processed foods and replacing them with whole foods and antioxidant-rich options like fruit can be useful.

Research also supports the idea. A study published in the Journal of Clinical Hypertension monitored home blood pressure in more than 2,200 adults ages 50 to 65. Participants reported how often they ate bananas, apples, pears, and citrus fruit, and those who ate these fruits more often had notably lower systolic blood pressure at home.

Here, dietitians explain the fruits worth adding to your routine if you want to support healthier blood pressure levels.

Bananas

Bananas stand out because they are rich in potassium. One medium banana provides about 375 milligrams of potassium, according to the USDA, which can help you work toward the daily target of 2,600 milligrams listed by the NIH.

Potassium matters because it helps balance sodium in the body and relax blood vessel walls, which can directly lower blood pressure, says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. Sodium is necessary in small amounts, but too much can cause the body to retain water, Harvard Health notes. That extra fluid can increase the amount of blood in your vessels and raise blood pressure.

Blueberries

Blueberries contain anthocyanins, plant compounds that may improve blood vessel flexibility and support nitric oxide production, says Keri Gans, RDN, host of The Keri Report podcast. Nitric oxide helps relax the smooth muscles in blood vessels, allowing them to widen so blood can move more easily and blood pressure can come down, she explains.

Kiwi

This green fruit is packed with vitamin C—59 milligrams, to be exact. That amount is more than half of the daily recommendation for women, which is 75 milligrams, per Mayo Clinic. Keatley says vitamin C enhances nitric oxide availability, which helps relax blood vessels and supports lower blood pressure.

Grapefruit

Grapefruit is another vitamin C-rich choice. One-half of a grapefruit contains 39 milligrams of the nutrient, according to the USDA. Keatley says compounds in grapefruit, including vitamin C and potassium, can improve blood vessel elasticity and reduce oxidative stress, helping the circulatory system work more efficiently and lowering blood pressure.

Grapes

Grapes are rich in polyphenols, naturally occurring plant compounds, Cording says. These compounds help support blood vessel elasticity and reduce oxidative stress in the body, Gans adds, which may lower inflammation, another risk factor for high blood pressure.

Watermelon

Watermelon contains an amino acid called L-citrulline. According to Keatley, it helps boost nitric oxide production in the body, which widens blood vessels and may lower blood pressure.

Avocado

Avocados, like bananas, are a strong source of potassium. The USDA says 100 grams, or about 3/4 cup, contains 576 milligrams, which can support blood pressure management, Keatley says. Their healthy fats may also help with satiety and weight management, which can indirectly support lower blood pressure.

Keep in mind that high blood pressure is complex, and eating more fruit by itself is unlikely to solve the problem. Still, choosing more nutritious foods can support other efforts to bring it down. If you have high blood pressure, work with your healthcare provider on a full plan to manage it.