If you have high blood pressure, adding oatmeal to your daily routine may be a simple and effective way to help manage it. While oatmeal is not a cure-all, research suggests oats can make a small but helpful impact on blood pressure when eaten consistently.

What the Research Says

Several studies show that eating around ⅔ to 1 cup of oatmeal regularly can help lower blood pressure, especially in people with high blood pressure.

This effect tends to be more noticeable when oats replace refined grains like white bread or rice in the diet—even when the overall number of calories stays the same. To see measurable benefits, oats should be eaten most days for at least 8 weeks.

The most significant reductions are typically seen in systolic blood pressure, which is the top number in a blood pressure reading. That’s the pressure in your arteries when your heart is beating.

The average drop in blood pressure is about 2–3 mm Hg. While that might sound small, even a slight reduction can meaningfully reduce your long-term risk of heart disease, stroke, and kidney problems, especially when combined with other healthy habits.

Why Oats May Help Lower Blood Pressure

Oats are rich in beta-glucan, a type of soluble fiber that plays a significant role in their blood pressure-lowering effects.

• It slows absorption: Beta-glucan forms a gel-like substance in the digestive tract once you eat it. This slows down how quickly nutrients, including sugars, are absorbed, helping to prevent blood sugar spikes and dips. Over time, this more stable blood sugar response may lower insulin resistance, a factor linked to high blood pressure.
• It removes cholesterol from the blood: Beta-glucan binds to bile acids in the gut, which encourages the body to get rid of them. To make more bile acids, your body pulls cholesterol from the blood, especially LDL (“bad”) cholesterol. Lower LDL levels help improve blood vessel function and reduce stress on the cardiovascular system.
• It’s a prebiotic: Beta-glucan feeds the healthy bacteria in your gut. These good bacteria make short-chain fatty acids and other compounds that may reduce inflammation, boost immunity, and promote healthier blood pressure regulation.

Oatmeal Toppings for Extra Health Benefits

To increase the benefits of oatmeal, consider mixing in other foods that support heart health and blood pressure. Some great additions include:

• Fruit: Bananas, berries, apples, and apricots provide potassium, fiber, and antioxidants.
• Vegetables: Savory oatmeal with vegetables such as spinach, mushrooms, onions, or avocado can be a satisfying and nutrient-dense breakfast.
• Dark chocolate: A small amount of 70% or higher cocoa chocolate adds polyphenols, which may help blood vessels relax.

What If You’re Not an Oatmeal Fan?

Oats aren’t the only source of beta-glucans. If you’re not a fan, you can try including other beta-glucan-rich foods into your meals, such as:

• Barley
• Certain types of mushrooms
• Nutritional yeast
• Seaweed and algae

These foods also offer fiber and antioxidants, though research on their specific effects on blood pressure is more limited compared to oats.

Safety and Other Things to Consider

Oats are generally safe for most people to eat every day. However, increasing fiber too quickly can lead to gas, bloating, or constipation if you’re not used to a high-fiber diet. Add fiber gradually to reduce these side effects and drink plenty of water throughout the day.

Oats may also slightly lower blood sugar, so if you take insulin or other medications for diabetes, talk to your healthcare provider before making oats a daily habit. They may suggest monitoring your blood sugar levels more closely or adjusting your medication.

Although oats don’t naturally contain gluten, they’re often processed in facilities that also handle wheat. For people with celiac disease or gluten sensitivity, cross-contamination can be an issue. In that case, look for oats labeled certified gluten-free to be safe.