The #1 Whole Grain to Help Lower Blood Pressure

If you’re trying to manage high blood pressure, you probably already know the basics: ease up on sodium, prioritize potassium and load your plate with fruits and vegetables. But there’s another nutrition upgrade that can make a big difference—adding more whole grains. Among the many options on store shelves, bulgur stands out as the top whole grain for lowering blood pressure. Why? It’s rich in the exact nutrients experts recommend to support heart health and blood flow. Plus, it cooks in a fraction of the time it takes to prepare other popular grains.

“Bulgur is one of the most nutrient-dense whole grains, yet not well-known or used,” says Jen Hernandez, RDN, CSR, LDN, a registered dietitian who specializes in kidney and cardiovascular health. Here’s why bulgur can help support healthy blood pressure and tips on how to add more to your diet.

How Bulgur Helps Lower Blood Pressure

Powerful Minerals for Blood Pressure Control

Bulgur is an excellent source of potassium and magnesium, which help relax blood vessels and ease blood flow. Potassium also counteracts the effects of sodium by helping the body flush out excess through urine. Meanwhile, magnesium lowers blood pressure by relaxing blood vessels, reducing inflammation and calming the nervous system. In fact, research shows that magnesium supplementation can lower both systolic and diastolic pressure—especially in people with magnesium deficiency or uncontrolled hypertension.

“Potassium balances with sodium to ensure our cells have good fluid balance,” explains Hernandez. “Getting enough potassium helps to remove extra sodium, and magnesium also helps to open blood flow and allow better, controlled blood pressure.”

It’s High in Soluble Fiber

Fiber doesn’t just support digestion—it also plays a key role in blood pressure regulation. 

“Whole grains like bulgur are important for heart health because they contain soluble fiber, which can help lower cholesterol levels in the blood and balance blood sugars, which can help regulate blood pressure,” says Connie Elick, M.S., RD, a plant-based culinary instructor. All of these changes help reduce inflammation in the arteries and support better heart health overall.

One cup of cooked bulgur provides about 8 grams of total fiber—roughly a third of your daily recommended intake—with a significant portion being soluble fiber.

It Has a Low Glycemic Index

Unlike refined grains that can cause blood sugar spikes, bulgur is digested slowly, promoting better glucose control. This is important for blood pressure, as frequent blood sugar swings can damage blood vessels over time and contribute to insulin resistance—a known risk factor for hypertension (high blood pressure).

“Choosing whole grains like bulgur can support insulin sensitivity,” says Hernandez. “This, in turn, slows down digestion and absorption of carbohydrates, helping to regulate blood sugars.”

A recent study found that a low-glycemic, high-fiber diet, including grains like bulgur, was associated with improved vascular health and reduced blood pressure markers.

It’s Supported by the DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is one of the most well-researched and recommended eating patterns for people with high blood pressure. It emphasizes whole grains, fruits, vegetables, low-fat dairy and lean proteins. Including bulgur in your regular diet makes it easy to meet DASH diet goals while keeping meals satisfying and flavorful.

“The DASH diet recommends six to eight servings of whole grains per day, which can include bulgur,” notes Hernandez. “A serving would be considered a half-cup of cooked bulgur—but that doesn’t mean you need to limit it to that much for a meal.”

How to Eat More Bulgur

Not sure how to start adding bulgur to your routine? These simple strategies make it easy to enjoy this heart-healthy grain:

• Swap bulgur in for rice or couscous. Bulgur can replace rice in most dishes or can be enjoyed as a side dish. “You can add it to stews and soups, use it as part of a filling for stuffed peppers, combine it with ground meat to make patties or add it to grain bowls,” says Elick.
• Toss it into salads. “Try tossing cooked, cooled bulgur into a salad,” recommends Hernandez. “Adding whole grains gives a better balance to a salad, making it more filling.” It pairs especially well with chopped herbs, tomatoes, cucumbers and lemon-based dressings. A popular example is tabbouleh, a traditional salad made with parsley, mint, lemon and olive oil.
• Make a savory or sweet breakfast bowl. Use bulgur in place of oats for a warm morning porridge. Add toppings like chopped nuts, fresh or frozen berries and a drizzle of honey or maple syrup.
• Batch-cook it. Bulgur cooks in about 10 to 12 minutes, making it one of the fastest whole grains to prepare. If you’re short on time, make a larger batch and store an airtight container in the fridge to mix into meals throughout the week.

Our Expert Take

Managing high blood pressure doesn’t require giving up carbs—in fact, choosing the right ones can help bring your numbers down. Whole grains like bulgur deliver a powerful combination of potassium, magnesium, soluble fiber and blood sugar support, all of which contribute to better cardiovascular health.

“Bulgur is an easy, versatile and nutrient-rich grain that deserves a spot in more kitchens,” says Hernandez. It’s one of those rare ingredients that checks all the boxes: easy to cook, affordable and backed by science. Whether you’re following the DASH diet or simply looking to eat more whole foods, adding a scoop of bulgur to your plate is a smart step toward better blood pressure.