- Frozen veggies are just as nutritious as fresh and help support healthy blood pressure.
- Potassium, fiber, and antioxidants in veggies can help lower blood pressure naturally.
- Spinach, broccoli, Brussels sprouts and cauliflower are top picks from dietitians.
Did you know that nearly half of U.S. adults have high blood pressure? That’s a big deal, because high blood pressure, also known as hypertension, increases the risk of heart disease and stroke—two of the leading causes of death worldwide. The good news? Lifestyle changes can make a real difference.
Of all the changes you can make, your diet has one of the biggest day-to-day impacts. Eating more fruits and vegetables can help lower sodium intake and provide nutrients such as potassium, magnesium, and antioxidants that support blood vessel health.
And incorporating more vegetables doesn’t have to be hard or expensive. Stocking up on frozen veggies is a simple, budget-friendly way to add nutrition to your plate. In fact, frozen vegetables are just as nutritious as fresh—and sometimes even more so. Freezing locks in vitamins and minerals, sometimes even preserving them better than fresh produce sitting on store shelves for days. Frozen veggies also reduce food waste and prep time. Wondering which frozen veggies can offer the most benefit for your blood pressure? Here’s what dietitians recommend keeping on hand.
1. Frozen Brussels Sprouts
Brussels sprouts have an impressive nutrient profile. Ambrazia Sublett, M.S., RDN, LD, recommends them for their fiber, iron, vitamin K and potassium—key nutrients that support heart health and blood pressure regulation. Studies suggest that diets high in cruciferous vegetables, such as Brussels sprouts, are linked to a lower risk of heart disease, and their potassium content helps offset the effects of excessive sodium by supporting blood vessel dilation. Fiber, meanwhile, can improve cholesterol levels and vascular function. Vitamin K also contributes to arterial health and calcium regulation.
If you like crispy Brussels sprouts, Sublett suggests heating your baking sheet in the oven as it preheats. “Doing this trick allows the Brussels sprouts to start cooking immediately and get some good color on the outside,” adds Sublett. For best results, toss with a neutral oil and your favorite seasoning, then roast until slightly golden. Serve alongside a heart-healthy protein, such as salmon or chicken, for a balanced, blood-pressure-friendly meal.
2. Frozen Spinach
Spinach is a go-to for heart health thanks to its high levels of potassium and magnesium—two minerals linked to lower blood pressure. As mentioned below, potassium helps flush excess sodium and eases tension in blood vessel walls. Magnesium works hand-in-hand with potassium. It helps regulate vascular tone by allowing the blood vessels to relax, improving circulation and reducing strain on the heart.
Spinach is also rich in dietary nitrates, which your body converts into nitric oxide—a compound that relaxes blood vessels, helping improve blood flow. Research shows nitrate-rich veggies like spinach can significantly reduce blood pressure in both healthy adults and those with hypertension.
Frozen spinach is not only convenient and nutritious, but also very versatile. Because it’s already blanched before freezing, it cooks quickly and blends seamlessly into recipes. Try adding a serving of frozen spinach to smoothies, soups or omelets.
3. Frozen Broccoli
Broccoli is packed with vitamin C, fiber and antioxidants—all of which help support cardiovascular health. Anna Alfred, M.S., RDN, CPT, notes that fiber helps lower LDL (known as “bad”) cholesterol, which can contribute to plaque buildup in the arteries and increase the risk of heart disease and stroke. Antioxidants help to reduce inflammation, a major contributing factor in hypertension.
Chronic inflammation can stiffen and narrow blood vessels over time, raising blood pressure and straining the heart. Broccoli’s antioxidants help counteract that process and reduce inflammatory responses. This promotes more flexible arteries and smoother blood flow.
You can use frozen broccoli in a variety of ways. Alfred recommends adding it to pasta dishes, one-pot casseroles or soups. You can also roast frozen broccoli at a high temperature (425°F) to achieve crisp edges, or steam it and toss with olive oil, lemon juice and garlic for a quick side dish.
4. Frozen Cauliflower
Cauliflower is surprisingly nutrient-dense. It’s a great source of fiber and vitamin C, both of which support heart and vascular health. In addition to fiber’s role in lowering cholesterol, it also improves satiety, which helps you maintain a healthy weight—a preventive factor against high blood pressure. Vitamin C, a potent antioxidant, helps protect you against atherosclerosis, hypertension and stroke.
Cauliflower’s mild taste and versatility make it a freezer staple. You’ll find it in everything from cauliflower rice and mashed cauliflower to pizza crusts. Not only that, it’s also very adaptable in the kitchen. Try roasting it for a nutty, caramelized flavor, or use frozen riced cauliflower in stir-fries, soups or grain bowls for a subtle fiber and antioxidant boost.
Tips for Buying & Cooking Frozen Veggies
When choosing frozen vegetables, be sure to check the ingredient list. Look for options that list only the vegetables—no added sauces, butter or salt. Limit products labeled “in cheese sauce” or “seasoned,” as they often contain excess sodium and saturated fat.
Here’s how to get the most out of frozen veggies:
- Blend into smoothies: Spinach and riced cauliflower are easy additions to smoothies and deliver potassium, magnesium and fiber.
- Steam or roast (don’t boil): Boiling can leach out water-soluble vitamins like vitamin C and B vitamins.
- Mix and match: Combine several frozen vegetables to create a colorful, nutrient-rich soup.
Our Expert Take
Frozen vegetables are a budget-friendly, practical way to support healthy blood pressure. Dietitians recommend stocking your freezer with wholesome choices like spinach, broccoli, Brussels sprouts and cauliflower for quick, heart-healthy meals rich in potassium, magnesium, fiber and antioxidants. They’re nutrient-packed, time-saving and make it easier to eat in a way that supports your blood pressure long-term.
