The 5 Best Whole Grains to Eat for High Blood Pressure, According to a Dietitian

If you have high blood pressure, you know it’s important to watch your sodium intake, get regular physical activity and eat plenty of fruits and veggies to help manage your condition and improve your heart health. All great steps to take! But here’s what might surprise you: While it’s true that bumping up your produce intake may reduce your blood pressure, that’s not the only category of food that can lower your numbers, according to a 2023 systematic review of studies published in the European Journal of Nutrition.

How Eating Whole Grains Supports Healthy Blood Pressure

Unlike refined grains (think: white bread, white rice and sugary breakfast cereals), whole grains contain all three components naturally found in grains—the endosperm, germ and bran. The refined kind, on the other hand, have the bran and germ stripped out, leaving only the endosperm.

Why does that matter? Because the germ and bran contain antioxidants, fiber and specific micronutrients—all key components of a heart-healthy diet. The Dietary Guidelines for Americans recommend all Americans make half or more of their grains whole grains. Whole grains have also been called out by expert panels like the American College of Cardiology, and the European Society of Cardiology as an important category of food to help lower high blood pressure.

The fiber found in whole grains may help support healthy weight management, according to research published in the Journal of Nutrition. And that can impact blood pressure, since having overweight or obesity can put extra strain on your heart, increasing your risk of developing the condition, per the American Heart Association.

Whole grains are also a source of micronutrients that are emphasized in the Dietary Approaches to Stop Hypertension (DASH) diet—a well-researched and respected plan that’s widely recommended for people who need to reduce their blood pressure. Magnesium is one such micronutrient that is linked to healthy blood pressure because it can affect heart muscle contraction and help relax blood vessels, ultimately helping lower blood pressure, per research published in Open Heart. Calcium and potassium, other nutrients found in whole grains, help support healthy blood pressure too, per guidelines outlined by the National Institutes of Health.

Finally, the antioxidant boost that whole grains provide can support healthy blood pressure by helping combat oxidative stress—an imbalance between free radicals and antioxidants in the body that can lead to cell damage. Research published in Frontiers in Physiology, for example, found that consuming antioxidants like the kind in whole grains may reduce damaging oxidative stress.

So, among the sea of whole grains out there, which should you pick for better blood pressure and heart health? Keep reading for some inspo.

The Best Whole Grains to Eat for High Blood Pressure

All whole grains are good options when you’re managing your blood pressure. And ultimately, the best choice is the kind you enjoy and will actually eat, right? But if you are looking to try something new, or aren’t sure which carbs are even considered a whole grain, here is a handy guide to some of our favorite whole grains.

Quinoa

Quinoa is a gluten-free seed that has gained a lot of popularity thanks to its stellar nutritional composition. It is a source of important nutrients like fiber, magnesium and protein. In fact, quinoa has more protein than other whole grains, with a whopping 8 grams per cup! For reference, the same amount of brown rice contains 5 grams of protein. Quinoa also has a low glycemic index, making it a great addition to a blood pressure management diet. One animal study published in Nutrients found that quinoa protein intake was associated with a reduction in blood pressure and positively impacted the diversity of the gut microbiota.

Another distinctive feature of quinoa is that it’s gluten-free, making it a suitable choice for individuals with celiac disease or those following a gluten-free diet.

Making dishes like a Chicken & Quinoa Casserole can help you enjoy more quinoa in your diet.

Oats

This grain is a natural source of a wide variety of nutrients that may support healthy blood pressure, including beta-glucan fiber—a unique type of soluble fiber that works by forming a gel-like substance in the gut, which has been shown to reduce the absorption of cholesterol into the bloodstream, per Nutrients. And oat beta-glucan intake has been shown to be beneficial in lowering high blood pressure, according to a different Nutrients study. Other research, also published in Nutrients, found an important relationship between oat intake and decreased blood pressure, as well as a reduction in the need for anti-hypertensive medications.

All good reasons to whip up a hearty bowl of Old-Fashioned Oatmeal for your morning meal.

Brown Rice

Unlike white rice, the brown type contains the bran and germ layers, making it a true whole grain that’s rich in fiber, vitamins and minerals. The impressive fiber content (3 grams per 1-cup serving) can promote satiety and aid weight management, while its low sodium content, along with its potassium, calcium and magnesium, make it DASH diet-approved.

Simple dishes like Easy Brown Rice Pilaf with Spring Vegetables or a Salmon Rice Bowl combine whole-grain brown rice with other ingredients that help support healthy blood pressure, like veggies and fish.

100% Whole-Wheat Bread

Whole-wheat bread is another nutritious addition to a heart-healthy diet that can help manage blood pressure. It’s made from whole-grain flour—meaning it’s ground from wheat that has all three parts of the grain—resulting in a natural source of fiber and minerals.

Like other whole grains, 100% whole-wheat bread is a source of magnesium, calcium and potassium—three minerals emphasized on the DASH diet.

A simple Cucumber Sandwich can help you include more whole-grain bread in your diet. Enjoy it with a side salad or a cup of soup.

Buckwheat

Buckwheat, despite its name, is actually not a type of wheat—it’s a pseudo-grain. But it’s often put into the whole-grain category because it has a similar nutritional profile. Buckwheat is loaded with fiber and minerals and also contains quercetin. This plant compound has been linked to a reduction of blood pressure among hypertensive patients, according to a study published by the American Heart Association.

Plus, buckwheat is a good source of rutin, a bioflavonoid that strengthens capillaries and may improve circulation. One study published in Frontiers in Nutrition showed that rutin consumption may improve type 2 diabetes, as well.

Try starting your day with our Buckwheat Pancakes.

Bottom Line

If you have high blood pressure and are taking steps to bring it down to a healthy level, including whole grains in your diet can be an important step—especially if you include them as part of an overall balanced, hypertension-supporting diet, like DASH. Since all whole grains will provide important nutrients that support heart health, your best bet is to enjoy a variety. While we’re spotlighting these five, you can’t go wrong with any of them! From a hearty Quinoa-Black Bean Salad to a Mango Sticky Brown Rice, the recipes that welcome whole grains are endless. Have fun experimenting and take heart knowing that when you eat whole grains, you’re fueling your body with a host of nutrients that can support your blood pressure goals.