Essential Hypertension

Nutrients connected to Essential Hypertension

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Licorice rootDocumented risk

  Licorice can raise blood pressure and may work against blood pressure medicines; people with high blood pressure are more sensitive.

• Hibiscus TeaPreliminary or mixed

  Lower systolic pressure with tea in one small trial; pooled trials positive but mixed forms; Cochrane: evidence insufficient (very low certainty, one capsule trial).

• Soy Sauce & TamariDocumented risk

  High sodium raises blood pressure; soy sauce is a high-sodium condiment. A caution, not a treatment.

• Sea Salt, Himalayan Salt and Dead Sea Salt: Mineral ClaimsClinically supported

  Sodium reduction lowers blood pressure; Himalayan salt showed no difference from table salt in a small trial.

• Iodized Table SaltDocumented risk

  High sodium intake raises blood pressure; reducing salt lowered it in trials.

• Flaky and Smoked SaltsClinically supported

  Lowering total sodium lowers blood pressure in trials; flaky or smoked salts were not tested separately and still contain sodium.

• Salt Substitutes (Potassium Chloride)Clinically supported

  Trials show probable lowering of blood pressure in adults; SSaSS enrolled people with high blood pressure.

• Arginine and citrullinePreliminary or mixed

  Meta-analyses show small average blood pressure falls with arginine and with citrulline/watermelon. Evidence is promising but limited; high blood pressure needs clinical care, and arginine may add to blood pressure medicines.

• HibiscusPreliminary or mixed

  Trials in adults with mild-to-moderate high blood pressure found hibiscus products lowered pressure about as much as captopril, but a strict Cochrane review judged evidence insufficient. Not a replacement for prescribed treatment.

• Black seedPreliminary or mixed

  Pooled trials found small average falls in blood pressure (about 3 mmHg), with large differences between trials; MSK calls blood pressure data conflicting. Not a replacement for treatment.

• Olive leafPreliminary or mixed

  Trials in adults with raised blood pressure found lower readings with olive leaf extract; evidence is limited and varies by product.

• Bitter orangeDocumented risk

  A meta-analysis found blood pressure rose after prolonged synephrine use; NCCIH calls the evidence inconclusive.

• OlivesDocumented risk

  Salt lowers blood pressure when reduced, most in people with hypertension; olives are salty, so portions matter for people managing blood pressure.

• PomegranatePreliminary or mixed

  Meta-analyses report lower blood pressure, mostly with juice; not shown to treat high blood pressure.

• BeetsPreliminary or mixed

  A 2024 meta-analysis found beetroot juice lowered clinic systolic pressure by 5.31 mmHg in adults with hypertension (low certainty); a 2023 review of nitrate trials found no significant fall. Not a replacement for medicine.

• TomatoesPreliminary or mixed

  Higher tomato intake was linked to lower risk of developing hypertension in a large cohort; observational, not proof.

• MisoDocumented risk

  Miso is high in sodium (USDA); high sodium raises blood pressure. A caution, not a treatment.

• Fermented Tofu (Sufu)Documented risk

  High sodium raises blood pressure; fermented tofu is very salty per 100 g. A caution, not a treatment.

• Fish SauceDocumented risk

  Fish sauce is very high in sodium and WHO says high sodium raises blood pressure.

• Energy DrinksDocumented risk

  Energy drinks raised blood pressure after a single drink in a meta-analysis of trials; ask a clinician if you have high blood pressure.

• Beet JuicePreliminary or mixed

  Pooled trials found a roughly 5 mmHg lower office systolic pressure with beet juice in people with hypertension; certainty low to moderate. Not a replacement for medicine.

• Pomegranate JuicePreliminary or mixed

  Pooled trials found a few mmHg lower systolic pressure; high differences between trials; not a replacement for medicine.

• FurikakeDocumented risk

  Furikake is high in sodium per 100 g; high total sodium raises blood pressure. A caution, not a treatment.

• Himalayan Pink SaltClinically supported

  Sodium reduction lowers blood pressure; in one small trial Himalayan salt did not differ from table salt.

• Celtic Grey SaltDocumented risk

  Sodium reduction lowers blood pressure in trials; Celtic salt is a sodium source with no shown advantage.

• Kosher SaltDocumented risk

  Sodium reduction lowers blood pressure in trials; kosher salt is a sodium source.

• Black Salt (Kala Namak)Documented risk

  High sodium intake raises blood pressure; kala namak is mostly sodium chloride.

• Polyphenols: quercetin and resveratrolPreliminary or mixed

  Pooled quercetin trials found a small drop in systolic blood pressure of about 2 to 3 mm Hg; it is not shown to treat high blood pressure or prevent its complications.

• ArjunaPreliminary or mixed

  One very small 2026 trial reported a larger blood-pressure fall than placebo; a meta-analysis found no significant change.

• ChiaPreliminary or mixed

  Meta-analyses found modest blood pressure drops; trials are small. Do not stop prescribed treatment.

• FlaxseedPreliminary or mixed

  Small average drops in blood pressure in a 33-trial meta-analysis with very large differences between trials.

• Antrodia camphorataPreliminary or mixed

  One small pilot in mildly hypertensive adults reported lower blood pressure (reported through a review; not opened).

• Black seed (nigella)Preliminary or mixed

  Pooled supplement trials found small average falls in blood pressure (about 3 mmHg) with large differences between trials. Not a replacement for treatment.

• Celery seedPreliminary or mixed

  Pooled trials of celery preparations found lower blood pressure, but the authors call the evidence uncertain; this is not a treatment.

• GrapesPreliminary or mixed

  Small systolic fall (about 3 mmHg) with grape products, low-certainty; not a treatment.

• Sweet CherriesPreliminary or mixed

  Cherry trials taken together showed no significant blood pressure change; one small sweet cherry drink trial found a fall.

• Za'atarDocumented risk

  The salt in a mix adds sodium, which WHO says mainly raises blood pressure; the amount per serving is small and varies by mix.

• WatermelonPreliminary or mixed

  Small average blood pressure falls in trials of L-citrulline or watermelon products; this does not show that eating watermelon treats high blood pressure.

• Chaat masalaDocumented risk

  High sodium intake raises blood pressure per WHO; the blend contains salt.

• PotatoesPreliminary or mixed

  Total potato intake was not linked to hypertension in a meta-analysis; fried potatoes were linked to higher risk in one analysis. Observational only.

• Garlic powderPreliminary or mixed

  NCCIH describes limited evidence of a small reduction in people with high blood pressure.

• Chia SeedsPreliminary or mixed

  Small pooled drops in blood pressure in trials, including in people with type 2 diabetes and high blood pressure. Not a treatment.

• FlaxseedPreliminary or mixed

  Small pooled drops in blood pressure.

• Green TeaPreliminary or mixed

  Cochrane found small blood pressure drops with green tea, based on few trials with unstable results.

• Black TeaPreliminary or mixed

  Small blood pressure drops in some trials of green or black tea; a review of 14 short trials found none; cohort links are observational.

• Canned Beans (Drained, Rinsed)Preliminary or mixed

  Pulses lowered systolic blood pressure by about 2.25 mm Hg in pooled feeding trials, though canned beans add sodium unless rinsed or low-sodium.

• Gochujang & DoenjangDocumented risk

  High sodium raises blood pressure; the pastes are described as salty, but no sodium value was read.

• Sesame OilPreliminary or mixed

  Small studies in people with hypertension found lower blood pressure or better artery function with sesame oil as the main oil; the first had no control group described.

• CoffeeDocumented risk

  Caffeine was linked with a rise in blood pressure in trial meta-analyses; people with high blood pressure should ask their clinician.

• Cocoa & Hot ChocolateClinically supported

  Cochrane found a small blood pressure drop with flavanol-rich cocoa products; the trials were mostly in healthy adults. This does not replace treatment.

• Green & Vegetable JuicesPreliminary or mixed

  Pre-hypertensive participants had lower blood pressure in one vegetable juice trial; limited evidence.

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