One of the easiest steps is to control blood pressure is to eat more vegetables. In fact, regularly having 4–5 servings of vegetables a day is linked to a lower risk of developing high blood pressure. Vegetables are rich in potassium, fiber, and other nutrients that support heart health. Below are ten common vegetables and how each one affects blood pressure.
Spinach (Leafy Greens)
Spinach and other leafy greens (like kale and collards) are packed with nitrates – natural compounds that the body converts into nitric oxide. Nitric oxide is a gas that widens (dilates) blood vessels, helping blood flow more easily and lowering pressure. Just one cup of leafy greens per day can help reduce blood pressure. Spinach is also high in potassium, a mineral that relaxes blood vessel walls and helps the kidneys remove excess sodium from the body. The result is a gentle drop in blood pressure. Tip: Add a handful of fresh spinach to your salads, smoothies, or soups to get a daily nitrate and potassium boost for your blood pressure.
Beetroot
Beets are one of the best-known veggies for blood pressure support. They are very rich in nitrates and antioxidants (molecules that protect cells from damage). Drinking beetroot juice can lead to lower blood pressure within hours as the nitrates kick in. Eating whole beets has benefits too – one study found that eating about one cup of cooked beets daily reduced blood pressure in as little as 8 weeks. The nitrates in beets help dilate arteries, and their antioxidants fight inflammation that can stress the heart. For a tasty way to enjoy beets, try them roasted or add slices of cooked beet to your salads. (If using canned beets, choose low-salt versions to avoid added sodium.)
Garlic
Garlic is often touted as a natural remedy for high blood pressure. It contains allicin, a sulfur compound released when garlic is crushed or chopped. Allicin helps blood vessels relax and may have a very modest blood pressure-lowering effect in some people. While eating garlic won’t magically cure high blood pressure, it’s certainly a heart-healthy choice. Importantly, using garlic to flavor your food can help you cut down on salt. Reducing sodium is one of the most effective ways to lower blood pressure, and garlic adds delicious flavor without the sodium. So go ahead and enjoy garlic in your meals, your arteries will appreciate it!
Tomatoes
Juicy red tomatoes are rich in potassium and lycopene. Lycopene is a powerful antioxidant (the pigment that gives tomatoes their red color) that helps protect blood vessels from damage. Studies link tomato-rich diets to healthier blood pressure. In a large study of older adults in Spain, those who ate the most tomatoes (more than one large tomato a day) had a 36% lower risk of developing hypertension compared to those who ate the least. Researchers believe lycopene is a key reason for this benefit. Tomatoes also provide potassium which, as noted, helps lower blood pressure by balancing out sodium. Enjoy fresh tomatoes in salads, tomato sauce (opt for low-salt versions), or even a glass of tomato juice (100% juice with no added salt). These everyday veggies can give your heart and blood pressure a helpful boost.
Potatoes
Potatoes might have a bad reputation as a starchy food, but they are actually a great addition to a blood pressure-friendly diet – as long as they’re not deep fried or loaded with salty toppings. A medium baked potato (with the skin) is a potassium powerhouse, providing around 900 mg of potassium. That’s roughly 20% of an adult’s daily potassium needs from one potato. Potassium actively helps lower blood pressure: it relaxes blood vessel walls and helps the body excrete excess sodium. Potatoes also contain magnesium and fiber, which support healthy blood pressure. To maximize the benefits, prepare potatoes in a healthy way. For example, enjoy a baked or boiled potato seasoned with herbs and olive oil instead of butter and excess salt. By doing so, you’ll get the blood pressure perks of potassium without added sodium or fat.
Broccoli
Broccoli and its cruciferous cousins (cauliflower, cabbage, Brussels sprouts) are excellent for blood pressure. It is loaded with flavonoid antioxidants, plant compounds that improve the health of blood vessels. These antioxidants help increase nitric oxide levels and enhance blood vessel function, which can lead to lower blood pressure. Broccoli also provides potassium and magnesium. Research suggests that eating broccoli regularly has measurable benefits: in one large study, people who ate broccoli at least four times per week had a significantly lower chance of developing high blood pressure than those who ate it only occasionally. The fiber in broccoli may also aid blood pressure by improving overall heart health. The best part is that broccoli is easy to add to meals – try it steamed, stir-fried with garlic, or roasted with a little olive oil. Regular helpings of this green veggie can help keep your arteries more relaxed and resilient.
Carrots
Crunchy and sweet, carrots are a staple vegetable that can help keep blood pressure in check. Carrots contain phenolic compounds (plant chemicals with antioxidant and anti-inflammatory effects) that help relax blood vessels and reduce inflammation. This means better blood flow and lower pressure. In a study of over 2,000 people, those who ate raw carrots frequently had lower blood pressure levels than those who didn’t. In fact, one recent study found that each 100-gram serving of raw carrots per day (about one cup grated) was associated with about a 10% decrease in the risk of high blood pressure. That’s a notable benefit for such a common food! To get the most out of carrots, enjoy them raw as a snack or salad topping, since cooking can reduce some beneficial compounds. Baby carrots with hummus or a crisp carrot salad are simple ways to work this blood pressure-friendly veggie into your diet.
Celery
Celery might seem plain, but it contains a unique plant compound called phthalides that has a direct impact on blood pressure. Phthalides (notably 3-n-butylphthalide, or NBP) help relax the tissues of the artery walls, causing the vessels to dilate and let blood flow more easily. This may lead to a modest drop in blood pressure. Celery also brings other perks: it’s about 95% water, very low in sodium, and provides fiber, magnesium, and potassium – all helpful for blood pressure control. In one clinical study, a celery seed extract supplement lowered blood pressure in people with mild hypertension, supporting the age-old advice that celery is good for the heart. Eating the whole food is recommended over supplements. Munching on four celery stalks (around one cup chopped) a day may be beneficial, according to some experts. You can add celery to salads, soups, or snack on celery sticks with a healthy dip. It’s a simple, hydrating veggie that can contribute to steadier blood pressure, though of course, celery alone won’t cure hypertension, it’s one smart piece of the puzzle.
Onions
Onions are rich in quercetin, a flavonoid antioxidant that has noteworthy effects on blood pressure. Quercetin helps combat oxidative stress and relaxes blood vessels. Scientific studies have linked quercetin intake to moderate reductions in blood pressure of some people. While you might not eat enough onions in one day to get a high dose of quercetin, regularly including onions in your diet could contribute to better blood pressure over time. Onions also add flavor to food, which can help you reduce the need for added salt. Try using onions (raw or cooked) in salads, stir-fries, and sauces. By providing quercetin and other antioxidants, onions support healthier blood vessels and blood pressure.
Bell Peppers
Bell peppers, especially red bell peppers, are a fantastic heart-healthy vegetable. They are bursting with vitamin C. In fact, one medium red bell pepper provides about 169% of the daily recommended intake of vitamin C, making it one of the richest vitamin C sources in the produce aisle. Vitamin C is a potent antioxidant that helps neutralize free radicals and reduce inflammation in blood vessels. This can lead to better blood vessel flexibility and a to a slightly lower blood pressure. Getting vitamin C from foods like bell peppers is ideal, since you also gain fiber and other nutrients. Plus, bell peppers are low in calories and sugar. Incorporate raw bell pepper slices as a crunchy snack, toss them into salads, or cook them in stir-fries. Their sweet flavor and high vitamin content make them an easy and tasty way to support healthy blood pressure.
References
- American Heart Foundation – Five foods to help lower blood pressure.
- Healthline – The 17 Best Foods to Lower Blood Pressure.
