7 Foods to Stock Up on at Costco If You Have High Blood Pressure, According to Dietitians

Reviewed by Dietitian Kelly Plowe, M.S., RD

• Foods found on the DASH diet provide fiber, potassium, omega-3s and more.

• Costco carries many dietitian-approved DASH diet-friendly foods including oats, nuts and berries.

• Other lifestyle factors like sleep, exercise and staying hydrated also help manage blood pressure.

Nearly half of American adults have high blood pressure—a preventable and treatable risk factor for heart disease and stroke. The good news is, changes to your diet and lifestyle habits can help lower your blood pressure and reduce the risk of heart disease, and the DASH diet is a great place to start. Plus, you can shop for everything you need at your favorite neighborhood big box store—Costco!

Unlike ultra-restrictive fad diets, the DASH diet encourages:

• Eating vegetables, fruits and whole grains

• Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils

• Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel and palm oils

• Limiting sugar-sweetened beverages and sweets

In this article, we’ll cover dietitian-recommended foods to stock up on at Costco for high blood pressure.

1. Safe Catch Ahi Tuna

Canned tuna is a convenient, affordable way to incorporate more protein into your meals and snacks. “Tuna is also an excellent source of omega-3 fatty acids,” says Lauren Manaker, M.S., RDN, LD. Eating healthy omega-3 fats like DHA and EPA is linked to lower blood pressure. Plus, studies show that eating a variety of proteins from different sources—think meat, fish, beans and whole grains—can lower the risk of developing high blood pressure.,

“Safe Catch Ahi Tuna is a convenient option available at Costco. It stands apart from other tuna brands because it guarantees a mercury level lower than the FDA action limit,” adds Manaker.

Try our Lemon-Dill Tuna Salad between two pieces of whole-wheat bread as a sandwich or with tender Bibb lettuce. One serving has almost 30 grams of protein and less than 500 milligrams of sodium.

2. Unsalted Mixed Nuts

“Kirkland Signature unsalted mixed nuts are a great pantry staple to keep on hand for those looking to control or lower their blood pressure,” says Beverly Garden, RD, LDN.

A 1-ounce serving contains no sodium, making it a great snack choice. About 70% of the sodium in our diet comes from packaged and processed foods, like many convenient snack foods.  There’s also 190 mg of potassium in a serving. That’s only about 5% of your daily needs but it’s still an added benefit, especially as a sodium-free snack.

Research shows that consuming enough potassium, about 4,700 mg daily, is key to promoting healthy blood pressure. According to Garden, a potassium-rich diet can help manage blood pressure in two simple ways. First, it helps your body eliminate extra sodium through urine, which can reduce blood pressure. Second, potassium helps blood vessels relax, making it easier for blood to flow and lowering pressure in the blood vessels.

“Nuts are also a good source of fiber, and eating a high-fiber diet is associated with lower blood pressure,” says Garden.

3. Olive Oil

“Costco is a great place to buy affordable, high-quality oils for cooking and salad dressings,” says Dana Taylor, M.P.A., RDN, LD. “Look for extra-virgin olive oil, which supports healthy blood pressure, heart health and has anti-inflammatory properties.”

Studies show that olive oil’s high oleic acid and antioxidant polyphenol content are beneficial for lowering blood pressure, and that’s why it’s often recommended as one of the best fat choices for hypertension.

Looking for inspiration on how to use this heart-healthy oil? Check out our 13 Healthy Homemade Salad Dressings Made with Olive Oil or this Olive Oil-Braised Summer Squash. Serve alongside grilled chicken or fish for a quick and healthy dinner.

4. Quinoa

Kirkland Signature Organic Quinoa is a dietitian-approved Costco favorite for lowering blood pressure. “With 3 grams of fiber and 6 grams of protein per serving, quinoa makes a great addition to any salad, grain bowl or stir-fry,” says Ana Pruteanu, M.S., RD.

Consuming a diet high in fiber, at least 25 grams for women and 38 grams for men daily, can help you manage high blood pressure. “Gut microbes digest fiber, which creates short-chain fatty acids, health-promoting compounds with antihypertensive effects,” explains Pruteanu.

There are many ways to boost your fiber intake with quinoa. The versatile gluten-free grain can be used in everything from grain bowls—try this Vegan Superfood Grain Bowl recipe—to healthy dessert recipes like our Almond Butter-Quinoa Blondies.

5. Frozen Berries

Don’t leave Costco without snagging the Kirkland Signature Three Berry Blend from the freezer aisle. “Berries are packed with potassium and fiber, which play a key role in lowering blood pressure,” says Vanessa Imus, M.S., RDN.

Forget about molding berries in the crisper drawer of your fridge. Frozen berries are incredibly versatile and have a longer shelf life than their fresh counterparts. “You can toss them into Greek yogurt, blend them into a smoothie or even stir them into oatmeal for a heart-healthy, antioxidant-rich boost,” recommends Imus. Check out these 14 Recipes That Start with a Bag of Frozen Berries for inspiration.

6. Rolled Oats

Registered dietitian Patricia Kolesa, M.S., RDN, recommends stocking up on Whole Grain Rolled Oats at Costco. “Each serving contains 4 grams of fiber or 14% of the recommended daily value. Plus, they’re sodium-free, making them an excellent choice for someone looking to reduce the overall amount of sodium in their diet.”

Studies show that people who consumed whole-grain oats effectively reduced systolic blood pressure compared to people who consume refined grains. This was especially true in individuals with hypertension.

Check out our Blueberry-Lemon Energy Balls, these High-Fiber Apple-Cranberry Baked Oats, and this Easy Savory Oatmeal recipe.

7. Salmon

Costco is a great place to buy heart-healthy salmon. Whether it’s canned salmon or fresh, and both offer blood pressure-lowering benefits. “Go for the Kirkland Signature Wild Alaskan pink salmon,” says Lisa Andrews, M.Ed., RD, LD. “While these cans come in 6-ounce portions, they can be split to make two servings or shared with a friend.”

Research shows that consuming omega-3 fatty acids from fish can help lower blood pressure by reducing inflammation and improving blood vessel function. “Aim for at least two servings per week,” says Andrews. Check out our Salmon Salad-Stuffed Avocado recipe.

Other Strategies for Better Blood Pressure

Eating a healthy diet like the DASH diet is one way you can manage your blood pressure. Other lifestyle factors that help lower blood pressure include:

• Stay hydrated. “Dehydration can cause the blood vessels to constrict, decreasing blood flow and raising blood pressure,” says Kolesa. The general rule of thumb is 64 ounces of water per day, but some people may need more depending on factors like activity level, health conditions, age and sex.

• Prioritize sleep. Get at least seven hours of sleep per night for healthy blood pressure and disease prevention.

Bottom Line

Costco has a variety of heart-healthy ingredients to help lower your blood pressure. Aside from adding these dietitian favorites to your Costco cart, try following the DASH diet, staying hydrated, exercising regularly and prioritizing sleep to help keep your blood pressure down.

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