If your blood pressure is creeping up, the right foods can make a difference. According to science, what’s on your plate can help keep the numbers in check. Consider adding these 14 foods to your routine for a natural boost toward healthier blood pressure.
14. Green Tea
Studies have confirmed that regular consumption of green tea can lead to a modest but meaningful reduction in systolic and diastolic blood pressure, around 2 mmHg. Green tea is a source of catechins, which help relax blood vessels and improve blood flow. For best results, aim for at least two cups of green tea daily.
13. Probiotic Yogurt
A healthy gut could lead to a healthier heart, and that’s why you should consider eating more of that probiotic yogurt. A 2024 meta-analysis revealed that regular consumption of probiotic-rich foods can lead to a drop in systolic blood pressure. The theory is that these beneficial bacteria help produce compounds that relax blood vessels.
12. Blueberries
Blueberries deliver powerful antioxidants called anthocyanins, and according to studies, these compounds are linked to improved blood flow and dilation of blood vessels. The effect is so pronounced that some studies have shown a daily cup of blueberries can lead to a noticeable drop in blood pressure within a few weeks.
11. Pistachios
Not all nuts are created equal. The best one for lowering blood pressure? Pistachios. Unsalted pistachios are particularly effective, thanks to their high potassium content and ability to improve the health of your blood vessels’ lining. They key is choosing unsalted variety to avoid the blood pressure-raising effects of sodium.
10. Tart Cherry Juice
Here’s the thing: not just any cherry will do when it comes to blood pressure. Research points to the Montmorency variety of tart cherries as a blood pressure reducer. The benefits are linked to the juice’s high concentration of potassium and anthocyanins, which have anti-inflammatory properties. Consistent drinking is also key to positive results.
9. Watermelon Seeds
Think twice before you spit out those watermelon seeds! These little black seeds contain arginine, an amino acid that acts as a natural diuretic. Meaning, they help your body flush out excess sodium and water and maintain a healthy blood pressure. You can roast these seeds for a crunchy snack or brew them into a tea.
8. Hibiscus Tea
Here’s another tea that packs a punch against high blood pressure. Hibiscus contains natural ACE inhibitors, similar to some blood pressure medications, and they help relax blood vessels. According to studies, two to three cups of this floral infusion is the sweet spot for significant reductions.
7. Dark Chocolate
Chocolate lovers, this one’s for you! Turns out, a small amount of dark chocolate can be good for your blood pressure. Flavanol-rich dark chocolate can lead to a modest but consistent 2-3 mmHg reduction in blood pressure. The flavanols improve vascular function, helping your blood vessels to relax. The key is to choose a dark chocolate with 70% (or more) cacao.
6. Cruciferous Vegetables
Harvard Health revealed that cruciferous vegetables like broccoli, kale, and cauliflower are effective at lowering blood pressure. Researchers believe this is due to the concentration of nitrates, vitamin K, and magnesium in these vegetables. So, while all vegetables are good for you, cruciferous ones give you an extra edge in the fight against high blood pressure.
5. Aged Garlic Extract
Garlic has been used for centuries for its medicinal properties, but aged garlic extract is particularly effective in lowering blood pressure. The secret lies in the aging process, which enhance the bioavailability of certain compounds, like S-allyl-cysteine (SAC). These compounds are responsible for the blood pressure-lowering effects.
4. Pomegranate Extract
A 5 mmHg reduction in systolic blood pressure can reduce your risk of major cardiovascular events by 10%. But how do you achieve that reduction? With pomegranate extract, according to studies. Pomegranates have anti-inflammatory properties, which help reduce the stress on blood vessels. One study found that after 12 weeks of supplementation, participants saw an average reduction of 5.22 mmHg in their systolic blood pressure.
3. Beet Juice
Ready for a mind-blowing discovery? The secret to beet juice’s power isn’t just in the beets. It’s also in your mouth! A 2025 study from the University of Exeter showed that drinking beet juice changes your oral microbiome, promoting the growth of beneficial bacteria that help regulate blood pressure. That’s a fascinating reason to make beet juice a part of your routine!
2. Ground Flaxseed
When it comes to flaxseed, choose ground over whole. Why? Studies have shown that ground flaxseed is more effective at lowering blood pressure, showing a 10 mmHg reduction in systolic and 7 mmHg in diastolic blood pressure. The reason is simple: the seeds release a dose of lignans and omega-3 fatty acids that help relax blood vessels and reduce inflammation.
1. Olive Leaf Extract
For a reduction comparable to first-line blood pressure medications, turn your attention to olive leaf extract. A 2025 meta-analysis revealed that it can lower blood pressure by a 11.45 mmHg systolic and 4.65 mmHg diastolic! Olive leaf extract has a compound called oleuropein, which acts as a natural ACE inhibitor, relaxing your blood vessels and improving blood flow.