The 10 Carb for Lowering Blood Pressure, According to a Dietitian

Whole Grains:

Opt for whole grains such as brown rice, quinoa, barley, and whole wheat bread, which are rich in fiber, vitamins, and minerals that support heart health.


Oats are high in soluble fiber, which can help reduce cholesterol levels and improve heart health, contributing to lower blood pressure.

Beans and Legumes:

Beans and legumes like lentils, chickpeas, and black beans are excellent sources of plant-based protein, fiber, and potassium.

Sweet Potatoes:

Sweet potatoes are rich in potassium, an essential mineral that helps counteract the effects of sodium on blood pressure and supports overall heart health.

Leafy Greens:

Incorporate leafy greens such as spinach, kale, and Swiss chard into your diet, as they are packed with potassium, magnesium.


Berries like strawberries, blueberries, and raspberries are not only delicious but also rich in antioxidants and flavonoid.


Bananas are a great source of potassium, which helps regulate blood pressure by counteracting the effects of sodium in the body.


Avocado is packed with heart-healthy monounsaturated fats, potassium, and fiber, making it a great addition to a blood pressure-lowering diet.

Whole Wheat Pasta:

Opt for whole wheat pasta over refined pasta varieties to benefit from its higher fiber content, which can help lower blood pressure and improve heart health.


Barley is a nutritious whole grain that is high in fiber, vitamins, and minerals, including potassium and magnesium, which contribute to lower blood pressure levels when included in a balanced diet.