Nearly half of all adults in the United States have high blood pressure, or hypertension, according to theCenters for Disease Control and Prevention, but only 1 in 4 have it under control. If you have high blood pressure, you’ve likely heard that you should limit your salt intake. But eating less salt isn’t the only diet change that can help with hypertension. TheDietary Approaches to Stop Hypertension (DASH) dietis a well-researched eating pattern for both preventing and treating high blood pressure. In addition to reducing dietary sodium, the DASH diet emphasizes filling your plate with more fruits, vegetables, whole grains, nuts, seeds, low-fat dairy products and lean meat.
And when it comes to produce, one vegetable in particular is a standout star when it comes to lowering blood pressure: dark leafy greens. Keep reading to learn why eating arugula, cabbage, kale, spinach and other greens can make a big impact on blood pressure.
Pictured recipe:Massaged Kale Salad with Grapes & Cheddar
Blood Pressure Benefits of Dark Leafy Greens
High in Minerals
Potassium plays a large role in blood pressure management, as it helps the body eliminate excess sodium through urine, which can reduce water retention and blood volume and lead to lower blood pressure. A 2020 review published inHypertensionnoted that populations who consumed a higher-potassium, lower-sodium diet had lower rates of hypertension. However, most adultsdon’t get enough potassiumin their diet. Including at least one serving of dark green leafy vegetables daily can help you reach the recommended 4,700 milligrams DV for potassium.
Source of Dietary Nitrates
In a 2021 Danish cohort study published in theEuropean Journal of Epidemiology, participants who consumed at least 1 cup of green leafy vegetables daily had a lower systolic blood pressure at baseline and a significantly reduced risk of cardiovascular disease events like heart failure and stroke, compared to those who ate less green leafy vegetables. And a 2024 review published inNutrientsfound that consuming high-nitrate plant foods can significantly lower systolic blood pressure as well as improve other cardiovascular disease factors like endothelial function.
High in Vitamin C
More research is needed to completely understand the relationship between vitamin C and blood pressure, but there are some theories about how it may be beneficial. One factor that increases your risk of developing high blood pressure is oxidative damage to blood vessels. Oxidation is a normal and necessary process, but can become harmful if there is an imbalance between unstable compounds called free radicals and antioxidants like vitamin C. If there aren’t enough antioxidants available, free radicals will begin to cause damage to tissues like your blood vessels, so eating more antioxidant-rich foods can help keep free radicals in check.
Vitamin C also works hand in hand with the nitrate in dark leafy greens to increase the blood pressure benefits. As noted previously, the body makes nitric oxide, a messenger that tells blood vessels to relax, when it breaks down nitrate from food. According to 2023 research published inNutrition, vitamin C helps this process through multiple pathways including protecting and increasing the activity of compounds that convert the nitrate in food into nitric oxide.
What’s more, a 2020 meta analysis published inCardiovascular Therapeuticsfound that those with high blood pressure had significantly lower levels of vitamin C in their blood than those with normal blood pressure. While the evidence for taking vitamin C supplements for blood pressure is inconclusive, eating a diet with more fruits and vegetables which are high in the vitamin can help. A cup of cooked greens like spinach or kale provides at least15% of the DVfor vitamin C.
Rich in Carotenoids
Dark green leafy vegetables are high in pigments called carotenoids, and have been associated with many protective health benefits. Like vitamin C, carotenoids also act as antioxidants, helping to reduce oxidative stress that can contribute to an increased risk of high blood pressure. A 2023 study published in theJournal of the American Heart Associationfound that in adults who already had high blood pressure, those who had lower blood levels of carotenoids had a higher risk for cardiovascular and all-cause death.
Good Source of Fiber
Most Americans are not getting the recommended amount of fiber in their diet, but eating enough of this nutrient comes with a whole host ofhealth benefitsincluding lower blood pressure. A 2022 systematic review published inBMC Medicinefound that even after a diagnosis of heart disease or high blood pressure, increasing the fiber in your diet can significantly improve both. Dark green leafy vegetables are a great source of fiber, especially when cooked. For example, 1 cup of cooked spinach has4 grams of fiber.
The Bottom Line
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