7 Surprising Foods to Eat for Better Blood Pressure

You may not feel the pressure of the blood flowing through your arteries, but this pressure can have significant health effects. High blood pressure (or hypertension) is a leading risk factor for heart disease, the leading cause of death in the United States. And what’s even more shocking is that almost half of American adults have hypertension. It’s usually difficult to detect it on your own because there aren’t many visible signs or symptoms. Measuring your blood pressure with a monitor is the best way to know if you are in a healthy range.

The good news is that blood pressure can be managed through lifestyle changes, such as reducing stress, staying active, not smoking, and eating a healthy diet. When it comes to diet, the American Heart Association recommends eating mostly plant-based foods, low-fat dairy products, skinless poultry and fish, and non-tropical vegetable oils. They suggest limiting saturated and trans fats, alcohol, sodium, fatty meats and added sugars.

Plus, research shows that following the DASH (Dietary Approaches to Stop Hypertension) diet can help lower your numbers. According to this diet, micronutrients that are particularly beneficial for blood pressure are potassium, calcium and magnesium, while sodium is worth limiting.

That said, certain foods contain key nutrients or unique properties that dilate blood vessels and lower blood pressure. We spoke with registered dietitians about the foods they recommend for lowering blood pressure that many people overlook.

1. Beets

You may laugh at the saying “nothing beats beets,” but they are high on the list of blood pressure lowering foods. In fact, two of the dietitians we interviewed recommended them. “These vibrant root vegetables are rich in nitrates, which are converted by the body into nitric oxide, a chemical messenger that relaxes and widens your blood vessels and promotes blood flow,” says Maria Sylvester Terry, MS, RDN, LDN.

Nitrates also reduce the amount of work your heart has to do to pump blood through your system, says Carlie Saint-Laurent Beaucejour, MS, RD, LD, registered dietitian and nutrition coach at Crave with Carlie.

Many studies have evaluated the benefits of beetroot juice, particularly because it is rich in nitrates. For example, a large meta-analysis of studies found that consuming 70 to 250 milliliters (mL) of beetroot juice for 3 to 60 days led to a significant reduction in systolic blood pressure (the highest figure in a blood pressure measurement).

Additionally, half a cup of cooked beets provided about 5% of the daily value (DV) of potassium and magnesium, two important nutrients on the DASH diet.

Beaucejour recommends adding beets to salads or smoothies. Try our heart-healthy roasted beet salad – you won’t be disappointed.

2. Potatoes

Often considered too high in terms of glycemic index, potatoes are actually a nutrient-dense food worth incorporating into a blood pressure-friendly diet.

Terry notes that a single potato contains 515 milligrams (mg) of potassium, which is way more than a banana! This potassium helps the body excrete sodium and reduce tension in blood vessel walls, which helps lower blood pressure. “Plus, when prepared with the skin on and cooked in an oil like olive or avocado, we benefit from the benefits of fiber and heart-healthy fats, respectively,” adds Terry.

For a delicious side dish, try these Roasted Baby Potatoes with Scallions and Feta.

3. Tofu

There is a lot of confusing information about soy foods like tofu, but they are generally considered safe unless you are allergic to soy. Not only are they safe, but various studies have shown that higher consumption of soy foods is linked to lower blood pressure.

Researchers believe this is due to plant compounds found in soy called isoflavones. Studies have shown that soy isoflavone supplementation alone lowers blood pressure. These isoflavones help dilate blood vessels, in part by improving the secretion of nitric oxide (that chemical messenger we mentioned in beets).

Additionally, “edamame and tofu provide fiber, potassium, and polyunsaturated fats, which support healthy heart function and vascular health,” says Terry.

To start incorporating tofu into your diet, make this mushroom and tofu stir-fry, prepared in just 20 minutes.

4. Garlic

Whether you like it in powder, extract, oil, or whole form, incorporating garlic into your diet is a tasty way to lower blood pressure. In fact, Terry and Mitzi de Maa, RD, LDN, a registered dietitian at Your Latina Nutrition, recommend eating this tangy vegetable.

“Garlic may help lower blood pressure in people who already have high blood pressure due to compounds like allicin, alliin, and S-allyl-L-cysteine ​​(SAC). They can fight inflammation, act as antioxidants, and widen your blood vessels, which is good for blood flow,” says de Maa.

Impressively, a recent study found that taking a small dose of SAC-rich aged black garlic extract helped reduce blood pressure and increase nitric oxide in the blood in participants suffering from mild hypertension and taking medication.

So if garlic hasn’t been your best friend in cooking until now, try buying a jar of minced garlic for salad dressings, roasting whole cloves with vegetables, or using powder of garlic to brighten up almost any dish.

5. Pumpkin seeds

Pumpkin seeds, also known as pepitas, are worth adding to your snack shelf for their blood pressure benefits. “Pumpkin seeds are an incredible source of magnesium and potassium, a combination of minerals that help lower blood pressure and support heart health,” says Beaucejour.

Each ounce of unshelled pumpkin seeds contains 156 mg of magnesium, or 37% of the DV, and 223 mg of potassium, or 5% of the DV. These nutrients work together to lower blood pressure, which is why they are both part of the DASH diet.

“I love adding pumpkin seeds to my smoothies, salads, and baked goods like zucchini or banana bread,” says Beaucejour. For a tasty snack, toast some pumpkin seeds and sprinkle with your favorite combination of spices.

6. Berries

Many people are unsure whether or not they should eat fruit because of its sugar content. Fruit is not only recommended by the Dietary Guidelines for Americans, but is also a food group that the DASH diet encourages you to eat.

Berries, in particular, are a beneficial fruit against hypertension. De Maa says: “Berries are rich in anthocyanins and some flavonols. Anthocyanins give berries their color and help prevent heart disease. Additionally, one study found that eating a cup of blueberries daily improved blood circulation and nitric oxide bioavailability.

For a delicious breakfast filled with berries, enjoy this Bircher Muesli.

7. Oranges

Oranges are another fruit you might be neglecting when it comes to blood pressure. “Oranges contain hesperidin, an antioxidant that may benefit heart health,” says Shana Minei Spence, MS, RDN, CDN, founder of The Nutrition Tea.

Research shows that hesperidin benefits cardiovascular health in a variety of ways, including helping to lower your blood pressure. This compound increases the bioavailability of nitric oxide, reduces inflammation, and therefore, may help decrease systolic and diastolic blood pressure (both numbers of blood pressure readings).

“Even drinking orange juice can be beneficial since you’re still getting vitamins and minerals,” says Spence. Each cup of OJ contains about 10% of the daily value of potassium! Just try to buy 100% fruit juices with no added sugars. Or combine it with other ingredients to make a delicious smoothie like our Orange Berry Smoothie.

The essential

No food will magically improve blood pressure, but there are certain nutrients worth adding to your diet. Most foods good for blood pressure are high in potassium and plant compounds and low in sodium and saturated fat. “No food can replace medications, but they can be a great addition to the diet and potentially reap health benefits,” says Beaucejour.

So have fun experimenting with foods like garlic, potatoes, pumpkin seeds, and tofu in your kitchen! And remember, dietary changes aren’t meant to add stress to your plate. After all, more stress isn’t good for blood pressure. So take it step by step and see what foods you can add into your day for better health.