8 Foods That Lower Blood Pressure Plant-based diets and diets high in fruits and vegetables are strongly associated with lower blood pressure -- so much so that the National Institutes of Health (NIH) officially recommends adopting healthy eating practices as one of the primary actions to take to prevent or lower high blood pressure and hypertension. DASH, which stands for "Dietary Approaches to Stop Hypertension," is the eating plan recommended by the NIH. It features foods that are low in saturated fat, total fat, and cholesterol, with a particular focus on fruits, vegetables, and low-fat dairy. The eight foods on this list are DASH-approved. Not only are they packed with nutrients that support overall health, but they also help lower blood pressure. Here's how: Celery Mark Houston, a physician and medical director of the Hypertension Institute of Nashville at Saint Thomas Hospital, recommends celery to patients as a natural remedy for lowering blood pressure. This recommendation isn't anything new: Doctors of Traditional Chinese Medicine (TCM) have been prescribing celery or celery root to patients with high blood pressure for more than a century. Studies have shown benefit in animals as well as humans. How it works: Celery contains phytochemicals known as phthalides, which relax the muscle tissue in the artery walls, enabling increased blood flow and, in turn, lowering blood pressure. How much: Research suggests that eating four stalks of celery per day may be helpful in lowering blood pressure. For a boost of protein, add a tablespoon of unsalted peanut butter or almond butter; both are high in monounsaturated fat (the heart-healthy kind). Cold-water fish Cold-water fish are rich in anti-inflammatory omega-3 fats, which are famous for their cardiovascular benefits. In particular, omega-3s lower blood pressure and reduce the risk of heart attack and stroke. Wild (not farmed) salmon, tuna, mackerel, cod, trout, halibut, herring, and sardines are among the best sources. How it works: Omega-3 fatty acids are essential fatty acids: The human body can't make them, so we need to get them from the food we eat. Omega-3s act as a natural blood thinner, making it easier for your heart to pump blood around your body. Less viscous (thick) blood is also less likely to form clots in veins and arteries. How much: According to the joint guidelines from the FDA and the EPA, two six-ounce servings per week of most cold-water fish is a safe amount for most people, including pregnant women and nursing mothers, to reap the health benefits with minimal risk from exposure to toxins. If you bruise easily, have a bleeding disorder, or take blood-thinning medication, talk to your doctor about potential complications.