11 Foods With More Blood Pressure Benefits Than Beets

Beets are rich in nitrates, which help relax blood vessels and maintain healthy blood pressure. But they are not the only ones who can make a difference. Several other foods, including leafy greens, berries and oily fish, may provide even more benefits.

Spinach and other leafy greens, like chard, are rich in natural nitrates. These are the same compounds found in beets.

Nitrates provide the body with nitric oxide, which relaxes blood vessels. This allows for better circulation of blood and oxygen. A diet rich in nitrates from fruits and vegetables has been linked to a lower risk of stroke and lower blood pressure.

Leafy greens are also rich in potassium and magnesium, which help maintain healthy blood pressure.

Berries contain antioxidants called anthocyanins. Like the compounds found in beets, these antioxidants can help boost nitric oxide production.

Although more research is needed, a 2021 study found that people who ate about 1.5 cups of berries per day had lower blood pressure.

Fresh or frozen berries both offer similar benefits.

Legumes include foods like beans, lentils and chickpeas. They are rich in potassium, magnesium and fiber, which can support healthy blood pressure.

Potassium is particularly useful because it helps your body get rid of excess sodium. Sodium retains water. When your body releases sodium, it also gets rid of excess fluid, which can help lower blood pressure.

Studies show that people who regularly eat legumes tend to have lower blood pressure and a lower risk of heart disease.

Avocados are high in potassium, fiber, magnesium, and heart-healthy monounsaturated fats. One cup of sliced ​​avocado provides about 15% of your daily potassium needs.

Magnesium can help widen blood vessels by blocking the effects of calcium. Calcium can cause blood vessels to tighten.

In a 2023 study, people who ate five or more servings of avocado per week had a 17% lower risk of high blood pressure. One serving is about half an avocado.

Oily fish like salmon contain omega-3 fatty acids. Omega-3s can help reduce inflammation and improve blood vessel function.

A large review of 71 studies found that consuming about 2 to 3 grams of omega-3 fatty acids (EPA and DHA) per day was linked to small but significant reductions in blood pressure, especially in people with hypertension (high blood pressure). About 4 to 5 ounces of Atlantic salmon provides almost 3 grams of omega-3.

Walnuts are a major source of ALA, a plant-based omega-3 fatty acid that may improve heart health. They are also rich in potassium, magnesium, fiber and antioxidants, which support healthy blood pressure.

In a two-year study of older adults, adding nuts to the diet led to a slight reduction in systolic blood pressure (the highest number). The greatest benefits were seen in people who started with higher blood pressure.

Bananas are well known for their potassium content. They also provide fiber and antioxidants, which help protect cells from damage and support overall heart health.

In a 2024 study, people with high blood pressure who ate bananas three to six times a week had a lower risk of death than those who ate bananas less than once a month.

The benefit was even greater when bananas were eaten with other fruits, including apples. Eating apples and bananas several times a week was associated with the greatest reduction in overall mortality risk.

Although apples are not a major source of potassium, they are higher in fiber than many other fruits. Fiber has been shown to help lower blood pressure and support heart health.

Dark chocolate contains flavonoids, plant compounds that may help improve the flexibility of blood vessels. It can help lower blood pressure.

Studies suggest that daily consumption of dark chocolate may lead to small, but clinically significant, improvements in blood pressure.

The amounts used in studies vary, but 6 to 25 grams of dark chocolate per day may help. A regular chocolate bar weighs about 45 grams, so one or two small squares may be enough.

To get the most heart health benefits, choose dark chocolate with at least 70% cocoa and little or no added sugar.

Yogurt offers calcium and potassium to support blood pressure. It also provides healthy bacteria that promote the release of proteins that can lower blood pressure.

Studies suggest that people who eat yogurt more often tend to have lower blood pressure, especially in people with hypertension.

When possible, look for yogurt with minimal additives and real fruit instead of added sugar.

Oats are rich in a type of soluble fiber called beta-glucan. This fiber helps maintain healthy cholesterol levels and overall heart health, and it may also play a role in lowering blood pressure.

A 2023 review of studies found that regular consumption of oats may help lower systolic blood pressure, especially in people with high blood pressure or when oats replace refined grains in the diet.

Broccoli, kale, and other cruciferous vegetables are some of the most nutrient-dense foods you can eat. They are rich in sulfur compounds called glucosinolates. These compounds have antioxidant properties and can help protect blood vessels.

In a small 2024 study, eating more cruciferous vegetables was associated with lower systolic blood pressure compared to eating root vegetables and squash.

In addition to adding nutrient-dense foods that support blood pressure, small daily habits can also make a difference over time. Consider these tips:

• Limit sodium and choose more whole, minimally processed foods
• Eat more fruits, vegetables, beans, nuts and whole grains
• Stay physically active most days of the week
• Maintain a healthy weight, determined by you and your doctor
• If you smoke, talk to your doctor about quitting.
• Manage stress with sleep, movement or meditation