Per theAmerican Heart Association, blood pressure is described as, for example 120/80 mmHg (“120 over 80”), with the first or top number being the systolic pressure when the heart contracts. The second or bottom number is the diastolic pressure when the heart relaxes between beats. Normal blood pressure is a systolic blood pressure of less than 120 mmHg and a diastolic of 80mmHg or less. High blood pressure, also known as hypertension, is defined as a systolic blood pressure 130 mmHg or above, or a diastolic blood pressure 80 mmHg or above. According to theCenters for Disease Control and Prevention, about half of adults in the United States have high blood pressure and only 1 in 4 adults have it under control.
TheDietary Approaches to Stop Hypertension (DASH) dietis considered the best diet for high blood pressure and includes fruits, vegetables, whole grains, low-fat dairy products, lean meats and legumes. “The DASH Diet is high in potassium, magnesium, fiber and calcium, but low in sodium and saturated fat,” says Sheri Berger, RDN, CDCES, owner ofSheri The Plant Strong Dietitian, LLC. “Onestudyshowed that the DASH diet can significantly lower blood pressure for people with or without hypertension.”
Among these nutrients, potassium is most known for its role in lowering blood pressure. “Potassium works in a couple of different ways: It helps your body flush out excess sodium and relaxes the walls of your blood vessels, which allows more blood flow,” says registered dietitian and cookbook authorSarah Pflugradt, RD.
Below is a list of the best vegetables for better blood pressure. Each is rich in key nutrients that can help keep your numbers in check when eaten regularly.
1. Potatoes
“Potatoes are bursting with potassium. They have even more of this mineral than a banana,” says Berger. Pflugradt agrees: “This vegetable is on the top of my list because one medium-sized baked potato has about 600 milligrams of potassium,” which is about 13% of the Daily Value. While all types of potatoes are potassium-rich, “somestudieshave shown that the bright hue of purple potatoes may give them an advantage of promoting decreased artery stiffness, which helps reduce blood pressure,” says Berger. They contain anthocyanins, a powerful antioxidant that gives this type of potato its purple hue.
Plus, potatoes are inexpensive, versatile and easy to prepare, and they prove that lowering your blood pressure can be tasty! They’re the perfect vehicle forstuffingor turning into a healthy potato salad. And everyone loves a homemademashed potatoorbaked wedge fry.
2. Beets
“Beets and beet greens are a good source of nitrates, which help relax blood vessels and may improve blood pressure,” saysVandana Sheth, RDN, CDCES, FAND, a registered dietitian nutritionist and author ofMy Indian Table: Quick & Tasty Vegetarian Recipes. In addition, she adds, “A 2018studyshowed that beetroot juice can lower blood pressure for some healthy individualsandpeople with elevated blood pressure, due to its high concentration of nitrate.” Beets are also loaded with other nutrients, like potassium, fiber, folate, manganese, vitamin C and iron—many of which have also been linked to lower blood pressure.
Beets are in season in the winter months, and they lend an earthy flavor to raw and cooked dishes. You canroast them in the air fryer, add them to awinter salad,mash them into a hummusor use them in a grain salad. Although slightly bitter, the green tops of the beets are also edible. Try adding them to pestos or dips to cut down on food waste.
3. Tomatoes
“Tomato and tomato products are rich in potassium and lycopene, two nutrients which may improve blood pressure and overall heart health,” says Sheth.One cup of cherry tomatoeshas 395 milligrams of potassium, 8% DV. Lycopene is an antioxidant that makes these fruits red. There is no set recommendation for the amount of lycopene needed each day, but tomatoes are one of the best sources, with cooked tomato products containing even more than the raw variety. “A 2021reviewfound the lycopene in tomato extract to significantly lower blood pressure in healthy people and those with elevated blood pressure,” says Berger.
Tomatoes are known for their starring role insoups,pasta,sauceandpizza, but they also make a great addition to savory tarts and protein-forward dishes. And, of course, fresh summer tomatoes are great to have around for snacking. Just wash, slice and top with a dash of salt and a drizzle of olive oil for a delicious flavor boost.
4. Green Leafy Vegetables
Kale, spinach, cabbage, collards and other leafy greens are rich in dietary nitrates, which serve as a vasodilator that widens the blood vessels and improves blood flow. “Someresearchsuggests that eating at least 1 cup of leafy greens per day can help to reduce blood pressure and the risk of cardiovascular disease,” says Berger.
Since there are so many varieties, leafy greens can fit into almost any dish. Whether you prefer asimple spinach salad,cooked collard greens, collard green wraps, orkale chips, the possibilities are endless with leafy greens.
5. Winter Squash
There are lots of types to choose from—including acorn squash, butternut squash, kabocha and spaghetti squash. All have a vibrant yellow or orange hue and a starchy flesh that is packed with potassium. Onecup of winter squashhas about 8% DV of potassium, as well as other nutrients, like vitamin A, fiber and vitamin C.
Winter squash is most readily available in the colder months, but it’s also conveniently sold as frozen cubes so you can enjoy it all year round. Butternut squash adds a pleasantly sweet and starchy flavor toenchiladasandstuffing, and acorn squash is the perfect size forstuffing. Spaghetti squash has an ideal texture forone-dish casseroles.
The Bottom Line
Blood pressure is an important element of heart health. Maintaining healthy levels can ward off the risk of heart disease and stroke. Adding these five veggies—potatoes, beets, tomatoes, leafy greens and winter squash—to your plate increases the nutrients that contribute to a healthy blood pressure and help keep your heart healthy and strong.
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