Pomegranate juice is often suggested as a way to naturally support healthy blood pressure, and research shows it may have potential. But it’s not the only option. Here are six foods or food categories that could offer similar benefits.
Like pomegranates, leafy greens like kale and spinach are rich in naturally occurring nitrates, according to Geoffrey Abbott, PhD, a professor of physiology and biophysics in the School of Medicine at UC Irvine. Your body converts nitrates into nitric oxide, a key molecule involved in blood pressure regulation.
“Nitric oxide diffuses into vascular smooth muscle cells, where it activates an enzyme called soluble guanylate cyclase,” Abbott told Health. This relaxes “the vascular smooth muscle and dilates the blood vessels, which can in turn reduce vascular resistance and lower blood pressure.”
Leafy greens are also an important part of the DASH (Dietary Approaches to Stop Hypertension) diet, he added. “They contribute to blood pressure control not just via nitrates, but also by replacing high-sodium, ultra-processed foods, consumption of which can increase blood pressure,” Abbott said.
Fruits high in potassium, like bananas, avocado, and cantaloupe, encourage your body to get rid of sodium, which in turn can lower your blood pressure, said Liz Weinandy, MPH, RDN, LD, a registered dietitian nutritionist and instructor of practice at The Ohio State University Wexner Medical Center.
“When blood pressure is high, your body works to excrete more sodium,” she told Health. “Eating more potassium-rich foods encourages this, and in turn, causes blood vessels to relax.”
Beets are rich in two things that support healthy blood pressure: dietary nitrates and potassium, said Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished.
Research has shown that beet juice may help lower systolic blood pressure by 4 to 10 mmHg in adults with high blood pressure or prehypertension, Routhenstein said.
Oats are packed with a type of soluble fiber called beta-glucan, which forms a gel in the gut and helps your body get rid of cholesterol, Abbott explained. Eating oats regularly may improve your cholesterol levels, which could “help reduce plaque accumulation and can contribute to maintaining blood pressure in a healthier range,” he said.
Still, the evidence for oats directly lowering blood pressure is mixed, Weinandy noted. “Some have shown they benefit BP by lowering it, and others show no effect,” she said. “Others show some benefit for one gender but not the other.”
Fatty fish, such as salmon, sardines, and mackerel, are rich in omega-3 fatty acids, particularly EPA and DHA, Routhenstein said. These healthy fats help reduce inflammation and widen blood vessels, making it easier for blood to flow.
“Regular intake of fatty fish, [or] at least two to three servings per week, is associated with reduced cardiovascular risk, improved lipid profiles, and healthier blood pressure,” she told Health.
Abbott pointed to a meta-analysis showing that about two to three grams of EPA and DHA per day can modestly lower blood pressure, especially in people with untreated hypertension.
Moderate consumption of dark chocolate—especially varieties with 70% cocoa or higher—has been linked to small but meaningful reductions in blood pressure, said Jacqueline Vernarelli, PhD, an associate professor and program director for the Master of Public Health Program at Sacred Heart University. She attributes the effect primarily to cocoa’s high content of compounds called flavanols.
“Cocoa flavanols make arteries more flexible and less stiff, which reduces resistance to blood flow,” Vernarelli told Health. They may also protect blood vessels from oxidative damage, improving their ability to dilate and respond to pressure changes.
Add blood pressure-supporting foods slowly and intentionally to your diet, focusing on one meal or snack at a time, suggested Routhenstein. Jumping in too quickly may cause digestive discomfort from the extra fiber and can be difficult to sustain. “Gradually building these foods into your routine helps create lasting, manageable habits for both blood pressure and overall heart health,” she said.
Abbott recommended simple swaps, like replacing processed meats with fatty fish one or two nights a week, or switching sugary cereal for oats here and there.
Before diving in, he added, it’s a good idea to check in with a healthcare provider or a dietitian, especially if you have hypertension or take blood pressure-lowering medications.
