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The 6 Convenience Foods You Should Eat To Lower Blood Pressure, According To Dietitians

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

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Key Points

Convenience foods can be nutritious and help support healthy blood pressure.

Stock up on black beans, edamame, canned tuna, Greek yogurt, beets and prewashed greens.

Start with small, gradual changes and swaps to support your heart health.

If you're managing high blood pressure, you might assume "convenience food" is off-limits. After all, it often brings to mind greasy takeout, salty snacks or sugary treats. But here's the truth: convenience doesn't always mean unhealthy. In fact, supporting your heart health doesn't require hours in the kitchen—many quick and easy foods can be part of a heart-healthy diet. "Convenience foods get a bad rap, but we often underestimate how many options actually fall into this category beyond chips or doughnut holes," says Bree Phillips, M.S., RD.

The key is choosing foods rich in nutrients that support healthy blood pressure—like fiber, potassium and magnesium—while limiting sodium, which can increase blood pressure. The good news? Grocery stores are full of simple, convenient, heart-healthy options. Here are six dietitian-approved convenience foods to add to your list.

1. Canned Black Beans

"A great convenience food for better blood pressure is canned no-salt-added black beans," says Lisa Young, Ph.D., RDN. "They're quick and ready to use, packed with potassium and magnesium—two minerals that help relax blood vessels and lower blood pressure. They're also high in fiber, which supports heart health." If you can't find a sodium-free version, she recommends giving them a rinse before eating to reduce any excess sodium.

When you're short on time, having these in your pantry means you can have a nourishing meal in just minutes. Try tossing them into a salad for a satisfying lunch, mashing them with spices for a quick bean dip, or adding them to soups and tacos for an easy dinner.

2. Steamed & Peeled Beets

Beets are nutritional powerhouses, but preparing them from scratch can be a messy and time-consuming process. That's why canned beets are an excellent choice. "This convenient option lets you enjoy all the benefits without any of the purple-stained fingers, making it simple to add a vibrant, earthy and healthy component to any meal. They're such a time-saver and spare the mess of preparing fresh beets," says Rachelle Mallik, M.A., RD.

Christina Chu, M.S., RD, CSSD, a sports dietitian, points to their added nutritional benefits. "Beets contain nitrates, which convert to nitric oxide, a natural vasodilator that opens up your blood vessels, thus improving blood flow and improving blood pressure," she explains. Steamed beets are also a good source of potassium and folate, both of which contribute to cardiovascular health.

You can slice them into a salad with goat cheese and walnuts, blend them into a smoothie for a nutrient boost, or simply enjoy them as a side dish drizzled with a little balsamic glaze.

3. Canned Tuna

"Canned tuna with no salt added can be a great choice for someone looking to regulate their blood pressure," shares Patricia Kolesa, M.S., RDN. "Not only is it low in sodium, but it is a lean source of protein and high in omega-3s."

Omega-3 fats are celebrated for their anti-inflammatory properties and their ability to support overall heart health, including managing healthy blood pressure. Studies suggest that they help blood vessels relax and improve how they function, which reduces strain on the heart and arteries. Tuna also contains selenium, a trace mineral linked with better blood pressure.

Try adding canned tuna on top of a salad, in a sandwich or in a delicious pasta.

4. Frozen Cooked Edamame

Found in the freezer aisle, edamame is one of the most underrated convenience foods. These green soybeans are "loaded with plant protein, potassium, isoflavones (plant compounds) and fiber; all components that support healthy blood pressure levels," explains Whitney Stuart, M.S., RDN. In fact, studies have found that eating soybeans and soy products is associated with lower blood pressure.

Keep a bag in your freezer and steam them for a simple side dish, toss them into stir-fries or salads for extra protein, or puree them with garlic and lemon juice to make a nutritious dip.

5. Plain Strained (Greek-Style) Yogurt

Keeping a container of plain strained (Greek-style) yogurt in your fridge is a convenient way to boost nutrition at any meal. It's thicker and higher in protein than regular yogurt, providing a satisfying base for countless creations. It's also linked with better blood pressure, thanks to its quality protein and nutrients like potassium, magnesium and calcium that help support healthy blood vessels and flush out excess sodium.

The high protein content can also aid in weight management, which is another key factor in maintaining healthy blood pressure.

Use it as a base for a heart-healthy parfait with berries and nuts, as a healthier substitute for sour cream on baked potatoes, or as a creamy foundation for sauces and dressings.

6. Prewashed Leafy Greens

Eating more vegetables rich in natural nitrates, like leafy greens, is linked to lower blood pressure. They're also rich in potassium, magnesium and an array of antioxidants like lutein that support heart health. In fact, one study found that a greater intake of leafy greens is associated with lower blood pressure and a reduced risk of heart disease.

While salad kits can sometimes come with high-sodium dressings, a simple bag of prewashed spinach, kale or arugula offers pure convenience. These greens are ready to use right out of the bag, cutting down on prep time and making it incredibly easy to add to any meal. Use these greens in salads, soups, sauces, smoothies or sandwiches to easily boost your nutrition.

Our Expert Take

Adopting a diet that supports healthy blood pressure doesn't have to mean an expensive grocery list or a complicated meal plan. Simple changes and smart choices can make a big difference. By including nutrient-rich convenience foods like the ones on this list, you can build heart-healthy habits without adding stress to your busy life.

Remember that you don't have to buy everything at once or completely overhaul your diet. Start by adding one or two items to your weekly routine—swap a salty snack for edamame, or replace a complicated side dish with some steamed beets. Small, easy adjustments like these let you take control of your health one delicious meal at a time.

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The 15 Best Ways To Lower High Blood Pressure Naturally

Regular aerobic exercise is key for strengthening your heart so it doesn't have to work as hard to pump blood throughout your body. And that can help lower your systolic blood pressure (the top number) by as many as nine points, according to the Mayo Clinic.

And walking is one of the simplest forms of aerobic exercise out there — you can do it anywhere, with zero special equipment.

A healthy goal is to walk for at least 30 minutes most days of the week, per the Centers for Disease Control and Prevention. According to a February 2019 study published in the journal Hypertension, that amount could produce similar effects to blood pressure-lowering medication, although it's important to note that more research needs to be done in this area.

4. Lose Weight

Having overweight can strain your heart and potentially damage your blood vessels, both of which could contribute to high BP.

"There's a clear association between obesity and hypertension," Emmanuel Moustakakis, MD, director of the coronary care unit at NewYork-Presbyterian Queens and assistant professor of clinical medicine at Weill Cornell Medicine, tells LIVESTRONG.Com.

The good news? You don't necessarily have to drop tons of weight to see a difference. Losing just 5 to 10 pounds could get you a whole lot closer to a healthier reading, according to the AHA.

5. Try Hand-Grip Exercises

Squeezing a hand gripper (or tennis ball) for a few minutes every day could lower your blood pressure by as much as six points, found a December 2018 Systematic Reviews analysis of 26 studies.

Try squeezing the gripper with one hand for two full minutes, using about half your full strength, Dr. Moustakakis recommends. Rest for two minutes before gripping with your other hand, and repeat the cycle once more.

6. Find Healthy Ways to Relax

19 Easy And Delicious Snacks That Can Help Lower Your Blood Pressure

High blood pressure, or hypertension, impacts nearly half of U.S. Adults. It can increase your risk of developing heart disease and can also harm your kidneys, eyes, and more.

The good news is that there are meals and snacks high in nutrients that regulate blood pressure, like magnesium, potassium, fiber, and omega-3 fats. A healthy diet is one of the best ways to support heart health and reduce heart disease risk factors, after all.

Here are 19 snacks that can help lower your blood pressure. 

Hummus is a good source of magnesium and fiber. A half-cup serving provides 6.75 grams of fiber, which is 24% of the daily value (DV). Fiber decreases blood lipid levels, supports the health of the blood vessel walls, improves insulin sensitivity, and reduces oxidative stress, all of which may reduce high blood pressure. How to eat it: Pair it with fresh veggies, like carrots, broccoli, and bell peppers, which are also high in fiber and other nutrients needed for blood pressure control. Avocados are high in magnesium, which is necessary for blood pressure regulation. A 201-gram avocado contains 58.3 milligrams of magnesium, or 13.8% of the DV. Studies show that people with low magnesium levels are more likely to have high blood pressure. Following a high magnesium diet can reduce the risk of high blood pressure. How to eat it: Slice or mash avocado onto a slice of bread, such as sourdough or sprouted bread, and sprinkle with salt, pepper, and chili flakes. Tuna is also a good source of magnesium, providing 56.8 milligrams or 13.5% of the DV per 172-gram can. It's also high in omega-3 fatty acids, which may reduce blood pressure levels by lowering inflammation and promoting the release of nitric oxide. How to eat it: Tuna can be enjoyed on its own, with crackers, or added to salad. Pumpkin seeds are an excellent source of magnesium, providing 154 milligrams, or 37% of the DV, per ounce. They are also high in plant-based protein, providing 8.45 grams per ounce. Some research shows that diets high in plant-based protein, such as vegetarian diets, are associated with lower blood pressure levels compared to animal-based diets. How to eat it: Pair it with dried fruit for a quick, healthy snack.  Chickpeas are full of magnesium, providing 78.7 milligrams, 19% of the DV, per cup. Chickpeas are also high in potassium, another mineral that's critical for regulating blood pressure levels. A cup of chickpeas contains 477 milligrams of potassium, or 10% of the DV. How to eat it: Enjoy them solo as a simple snack or as a heart-healthy salad topper.  Greek yogurt is a good source of calcium, which is required for muscle function, including the function of the smooth muscles in blood vessels that maintain blood pressure and flow. A cup of Greek yogurt provides 251 milligrams of calcium, or 19.4% of the DV. How to eat it: Pair it with fiber-rich berries for a creamy, sweet snack.  Almonds are an easy and healthy snack option that is full of blood pressure-lowering vitamins and minerals. An ounce of almonds contains 76.5 milligrams of magnesium, or 18% of the DV. How to eat it: Almonds pair well with dried fruit, like dried apricots and dried cherries, which are a good source of fiber. Chia seeds are an excellent source of blood pressure-regulating nutrients, like fiber, calcium, and magnesium. One ounce of chia seeds contains 9.75 grams of fiber, which covers 34% of your daily fiber needs, 23% of the DV for magnesium, and 14% of the DV for calcium. How to eat it: Top it with other blood pressure-lowering foods, like pumpkin seeds, and fresh fruit, like berries. Cashews are high in magnesium, with 82.8 milligrams, 20% of the DV, per ounce. Regularly eating nuts, like cashews, may protect your heart health by lowering blood pressure and other heart disease risk factors, such as high cholesterol and high blood sugar. How to eat it: Enjoy them on their own or paired with other foods that may lower blood pressure, like fresh or dried fruit. A cup of edamame contains 24% of the DV for magnesium, 29% of the DV for fiber, and 14% of the DV for potassium, all of which are essential for healthy blood pressure control. How to eat it: Frozen edamame can be enjoyed as a quick snack, but just be sure to go easy on the salt, as too much sodium can increase blood pressure.  Quinoa is a nutrient-dense grain that's high in magnesium, providing 118 milligrams per cooked cup, or 28% of the DV. Quinoa is also high in fiber, with the same serving containing 5.18 grams, or 18.5% of the DV. How to eat it: It makes a delicious base for easy grain salads, which can be enjoyed as a snack. Top quinoa with beans and roasted vegetables for a plant-based snack option.  Large bananas provide 8% of your daily potassium needs and also provide smaller amounts of magnesium and fiber. Two tablespoons of peanut butter provide nearly 13% of your daily magnesium needs, making it a good option for those with high blood pressure. How to eat it: Smear banana rounds with natural peanut butter. Dark chocolate provides a number of minerals that are essential for blood pressure control, like magnesium.  An ounce of dark chocolate with 70–85% cacao solids contains 64.6 milligrams of magnesium, or 15% of the DV. How to eat it: For a quick and sweet snack or dessert option, dip a square of dark chocolate in magnesium-rich peanut butter. Kefir is a fermented yogurt drink that's high in calcium, packing 316 milligrams, 24% of the DV, per cup. Kefir also provides smaller amounts of potassium and magnesium and is a source of probiotics. Studies show that drinking kefir may reduce body weight and significantly lower systolic (the top number) blood pressure. How to eat it: Enjoy it on its own or use it as a base for smoothies, which can be made with other blood pressure-lowering foods, like fresh or frozen fruit.   Overnight oats are easy to prepare and high in a kind of soluble fiber called beta-glucan, which may lower heart disease risk factors like high cholesterol and blood pressure. Oats may also help reduce body weight, which can lower blood pressure and benefit overall heart health. How to eat it: Top your overnight oats with fresh fruit and chopped nuts for an extra dose of nutrients. Canned salmon is a protein-rich food that's packed with omega-3 fats, potassium, calcium, and magnesium. A 454-gram can of salmon contains 74.3% of the DV for calcium, 31.4% of the DV for potassium, and 36.6% of the DV for magnesium. Canned salmon is so high in minerals because it's canned with bones, which are soft and safe to eat, and provide a source of calcium and magnesium. How to eat it: Enjoy it on top of magnesium-rich greens, like spinach, for a healthy snack.  Black beans are high in fiber, potassium, and magnesium. A cup of cooked black beans covers 29% of the DV for magnesium, 13% of the DV for potassium, and over half of your daily fiber needs. How to eat it: Mix black beans with chopped tomatoes, cucumbers, onions, and olive oil for a fiber-rich snack.  Sipping on whey protein-based smoothies may reduce high blood pressure, blood sugar, and blood lipid levels. Whey protein may also help you lose body fat, which can reduce high blood pressure. How to eat it: Whip up a quick whey protein and berry smoothie to curb hunger between meals.  Lentils are among the healthiest foods you can eat and are high in several nutrients like magnesium, potassium, and fiber. A cup of lentils covers over half of your daily fiber needs and over 15% of your daily magnesium and potassium needs. How to eat it: Make lentil soup. It's a perfect heart-healthy snack because it's easy to make, can be prepared in bulk, and stored in the fridge.  In addition to following a healthy diet rich in nutrient-dense foods, there are other ways to lower your blood pressure and support heart health. Quit smoking: Smoking damages blood vessels, negatively impacting circulation and increasing your risk of high blood pressure and heart disease. Increase physical activity: Exercise improves high blood pressure levels and can help keep your heart healthy and strong. Lose weight: Being overweight or obese can negatively increase heart disease risk factors, like high blood pressure and high blood lipid levels.  Reduce stress: Research shows that stress can significantly impact blood pressure. Finding ways to manage your stress, such as yoga and meditation, may help. Some people with high blood pressure may benefit from dietary supplements, like magnesium and omega-3s. Talk to your healthcare provider if you're interested in supplements that may help lower your blood pressure. Having high blood pressure can significantly increase your risk of heart disease. Fortunately, dietary changes, such as snacking on heart-healthy foods like beans, nuts, seeds, fish, and fruit, can help you manage your blood pressure levels. 

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