ua en ru

5 foods that can naturally lower blood pressure

5 foods that can naturally lower blood pressure Photo: Foods that help lower blood pressure (Freepik)
Author: Daryna Vialko

For people with high blood pressure, experts recommend regular exercise, maintaining a healthy weight, quitting smoking, and following a balanced diet, according to the New York Post.

Beet juice

Beets are a rich source of nitrates, which the body converts into nitric oxide. This compound is known for its ability to relax blood vessels and support healthy blood pressure levels. Beet juice contains more nitrates than cooked beets, and a recent study showed that drinking small portions twice a day may help reduce blood pressure in older adults.

Researchers writing in EurekAlert found that after consuming beet juice, participants’ oral microbiomes changed: the number of bacteria linked to infections decreased, while those associated with better overall health increased. Most importantly, older adults also showed lower blood pressure.

"This study shows that nitrate-rich foods alter the oral microbiome in a way that could result in less inflammation, as well as a lowering of blood pressure in older people," said Dr. Andy Jones, co-author of the study.

Unsalted nuts

Nuts contain the amino acid L-arginine, which produces nitric oxide and helps regulate blood pressure. Experts note that almost all nuts are beneficial, but almonds and pistachios contain the holy trinity of minerals: potassium, magnesium, and calcium. Eating nuts has also been proven to improve glucose levels.

A 2023 study found that eating a handful of nuts daily can reduce the risk of heart disease by as much as 25 percent.

Yogurt

Yogurt, if low in sugar, is an excellent source of calcium and potassium, which help normalize blood pressure. Probiotics found in yogurt also help the gut absorb and utilize these nutrients.

Kiwi

Kiwi is a real superfood, rich in antioxidants believed to lower blood pressure.

A 2011 study showed that patients with moderately high blood pressure who ate three kiwis a day for eight weeks had lower blood pressure than those who ate only one apple a day. Additionally, kiwi consumption has been proven to improve mental health in just four days.

Dark chocolate

A 2025 study found that dark chocolate can help relax blood vessels and improve circulation, which over time leads to lower blood pressure.

Participants who regularly consumed flavan-3-ols, a type of flavonoid found in cocoa, experienced blood pressure reductions similar to the effects of some widely prescribed hypertension medications.

Flavan-3-ols boost nitric oxide production in the body, helping blood vessels dilate more easily and improving blood flow. According to the study, an effective dose for lowering blood pressure is about 50 grams of dark chocolate.

This information is provided for educational purposes only and does not replace consultation with a doctor or dietitian. Before making any changes to your diet, especially if you have chronic conditions, be sure to seek professional advice.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.