Pomegranate is a deeply-hued anthocyanin-rich fruit. Consumption of pomegranate and its juice has been linked to reducing the risk of certain cancers and lowering inflammation.
Potassium is a mineral found in plants and directly benefits blood pressure. A 2023 study found that consuming avocados, a fruit high in potassium, five or more times per week led to a 17% decrease in hypertension.
A study in the Journal of Hypertension found that consuming about 1 cup of nitrate-rich beet juice could help reduce blood pressure.
Multiple studies have linked lemons and lemon juice to improvements in hypertension. Benefits are derived from minerals in lemons and citric acid found in all citrus fruits.
Diets high in potassium may help in controlling blood pressure. Potassium helps widen the blood vessels and assists the kidneys in excreting excess sodium from the body.
Dark chocolate has been found to help reduce blood pressure via its high content of flavonoids. A 2021 study assessing flavonoid intake and its impact on gut microbiome found that participants with the highest consumption of flavonoid-rich foods such as dark chocolate (as well as red wine, berries and tea) had the lowest systolic blood pressure.
A 2023 study in the journal Nutrients found that three or more cups of coffee a day may help lower blood pressure. The study found that these benefits are most likely due to the compounds found in the coffee bean.
A 2014 study compared two groups of individuals. One group consumed their typical diet, while another added 50 grams (about ½ cup) of almonds a day for one month. After the study, the almond-eating group had greater amounts of antioxidants in the blood, better blood flow and lower blood pressure.
Studies show that celery consumption may help reduce inflammation and oxidative stress leading to a reduction in cardiac risk factors, such as high blood pressure.
Similar to beets, spinach is a nitrate powerhouse. Studies show that just 1 cup of leafy greens daily, like spinach (as well as kale, swiss chard, arugula, collard greens and bok choy), can significantly reduce the risk for heart disease.