6 Foods to Support Blood Pressure That Aren’t Pomegranate Juice

Pomegranate juice is often suggested as a way to naturally maintain healthy blood pressure, and research shows it may have potential. But that’s not the only option. Here are six foods or food categories that may offer similar benefits.

Like pomegranates, leafy greens like kale and spinach are rich in natural nitrates, according to Geoffrey Abbott, PhD, professor of physiology and biophysics at UC Irvine School of Medicine. Your body converts nitrates into nitric oxide, a key molecule involved in regulating blood pressure.

“Nitric oxide diffuses into vascular smooth muscle cells, where it activates an enzyme called soluble guanylate cyclase,” Abbott said. Health. This relaxes “vascular smooth muscle and dilates blood vessels, which can in turn reduce vascular resistance and lower blood pressure.”

Leafy greens are also an important part of the Dietary Approaches to Stop Hypertension (DASH) diet, he added. “They help control blood pressure not only through nitrates, but also by replacing high-sodium and ultra-processed foods, the consumption of which can increase blood pressure,” Abbott said.

Potassium-rich fruits, like bananas, avocado and cantaloupe, encourage your body to get rid of sodium, which can in turn lower your blood pressure, said Liz Weinandy, MPH, RDN, LD, a registered dietitian nutritionist and practice instructor at The Ohio State University Wexner Medical Center.

“When blood pressure is high, your body works to excrete more sodium,” she explained. Health. “Eating more potassium-rich foods encourages this and, in turn, causes blood vessels to relax.”

Beets are rich in two elements that support healthy blood pressure: dietary nitrates and potassium, said Michelle Routhenstein, MS, RD, CDCES, CDN, preventive cardiology dietitian at FullyNourished.

Research has shown that beet juice can help reduce systolic blood pressure by 4 to 10 mmHg in adults with high blood pressure or prehypertension, Routhenstein said.

Oats contain a type of soluble fiber called beta-glucan, which forms a gel in the intestine and helps your body get rid of cholesterol, Abbott explained. Eating oats regularly can improve your cholesterol levels, which could “help reduce plaque buildup and help keep blood pressure in a healthier range,” he said.

Still, the evidence that oats directly lower blood pressure is mixed, Weinandy noted. “Some were shown to benefit blood pressure by reducing it, and others showed no effect,” she said. “Others show benefits for one sex but not the other.”

Oily fish, like salmon, sardines and mackerel, are rich in omega-3 fatty acids, especially EPA and DHA, Routhenstein said. These healthy fats help reduce inflammation and widen blood vessels, making blood flow easier.

“Regular consumption of fatty fish, [or] at least two to three servings per week are associated with reduced cardiovascular risk, improved lipid profile and healthier blood pressure,” she said. Health.

Abbott pointed to a meta-analysis showing that about two to three grams of EPA and DHA per day may slightly lower blood pressure, especially in people with untreated hypertension.

Moderate consumption of dark chocolate, especially varieties containing 70% cocoa or more, has been associated with small but significant reductions in blood pressure, said Jacqueline Vernarelli, PhD, associate professor and program director for Sacré-Cœur University’s master’s in public health program. She attributes this effect mainly to cocoa’s high content of compounds called flavanols.

“Cocoa flavanols make arteries more flexible and less stiff, which reduces resistance to blood flow,” Vernarelli explained. Health. They can also protect blood vessels from oxidative damage, improving their ability to dilate and respond to changes in pressure.

Slowly and intentionally add blood pressure-supporting foods to your diet, focusing on one meal or snack at a time, Routhenstein suggested. Jumping too quickly can cause digestive discomfort from excess fiber and can be difficult to maintain. “Gradually incorporating these foods into your routine helps create sustainable, manageable habits for blood pressure and overall heart health,” she said.

Abbott recommended simple swaps, like replacing processed meats with fatty fish one or two nights a week, or replacing sugary cereals with oats here and there.

Before diving in, he added, it’s a good idea to consult a doctor or dietitian, especially if you have high blood pressure or are taking medications to lower blood pressure.