One of the most important things you can do to live longer and avoid heart disease, strokes, or kidney disease is to maintain a normal blood pressure. There are plenty of medications available to lower blood pressure, but they should generally be used as a last resort, since they all carry side effects and can lower blood pressure too much.
In this article, I'll go over the top five foods you can eat to naturally lower your blood pressure today and potentially work toward coming off blood pressure medications down the road.
Hi, I'm Dr. Leonid Kim, board-certified in Obesity and Internal Medicine, and I share the most up-to-date, evidence-based information on metabolic health, weight loss, and longevity. Let's get into it.
1. Beetroot Juice
The first food with substantial evidence of effectively reducing blood pressure is beetroot juice. Beets are very rich in nitrates, and these inorganic nitrates get converted into bioactive nitrites that help dilate blood vessels. This vasodilation lowers the vascular resistance that causes high blood pressure, which in turn enhances blood flow and circulation, helping vessels deliver more nutrients and oxygen to our organs.
A meta-analysis of placebo-controlled, double-masked, randomized controlled trials showed that supplementation with inorganic nitrate and beetroot juice was associated with a significant decrease in blood pressure, with an average reduction in systolic blood pressure of 4.4 mmHg. This meta-analysis also found no difference between taking beetroot juice versus inorganic nitrate supplements directly.
That's a fairly impressive reduction in blood pressure, especially from a natural compound that doesn't carry the side effects of most blood pressure medications. That said, the trials were limited to 15 days, so we need longer, larger trials to study the long-term effects and protective benefits.
2. Dark Chocolate
The next food that can help naturally lower blood pressure is dark chocolate, specifically dark chocolate rich in flavanols. Cocoa flavonoids are anti-inflammatory and exert antioxidant effects that protect blood vessels by increasing nitric oxide bioavailability, which in turn protects the vascular endothelium, the lining of the blood vessels where damage usually occurs.
A review and meta-analysis of 35 trials showed moderate-quality evidence that flavanol-rich chocolate reduces blood pressure by about 2 mmHg. The challenge with this data is that the included trials lasted anywhere from 2 to 18 weeks, with doses ranging widely from 30 to 1,000 mg of flavanols, making it hard to say exactly how much dark chocolate you need to eat and for how long to get the full benefit.
3. Green or Black Tea
Another item that can help lower blood pressure isn't a food, but a drink: regular consumption of either green or black tea, at 2 to 6 cups per day, is associated with a significant reduction in blood pressure. A systematic review and meta-analysis of 25 studies showed that long-term green tea intake lowers systolic blood pressure by 2.6 mmHg and diastolic by 2.2 mmHg, with greater effects observed in those drinking it for more than 12 weeks.
Green tea appears to have a greater effect on blood pressure than black tea, likely due to its higher content of phytochemicals, which, in animal studies, have been shown to reduce inflammation, lower reactive oxygen species in blood vessels, and improve insulin sensitivity.
4. Flax Seed
The next food crucial for naturally lowering blood pressure is flaxseed. Flaxseed is extremely rich in omega-3 polyunsaturated fatty acids, and a meta-analysis of 70 randomized controlled trials showed that consumption of omega-3s such as EPA and DHA can reduce systolic blood pressure by up to 4.5 mmHg and diastolic blood pressure by 3 mmHg, with the greatest effect observed among those with untreated high blood pressure.
Flaxseed is also rich in magnesium and soluble fiber, both of which have been shown to help lower blood pressure. Other food sources rich in omega-3 fatty acids include cold-water fatty fish like salmon, mackerel, and tuna, as well as many nuts, especially walnuts.
5. Kiwi
Lastly, eating kiwi has also been shown to reduce systolic blood pressure. A recent randomized controlled trial showed that the group that ate two kiwi fruits per day for 7 weeks had an almost 3 mmHg reduction in systolic blood pressure compared with placebo.
Kiwis are rich in vitamin C, and several studies show that adequate vitamin C levels are important for blood pressure regulation. One meta-analysis of 29 trials found that getting at least 500 milligrams of vitamin C per day over 8 weeks lowered blood pressure by an average of almost 5 mmHg.
Beyond These Five Foods
Many more foods can help lower blood pressure naturally, but these five are a great place to start. It's worth emphasizing that effectively lowering blood pressure is just as much about knowing which foods to avoid, and about addressing underlying conditions that raise blood pressure, like insulin resistance. Last but not least, other important tools, like proper, restorative sleep and targeted movement and exercise, also play a major role and shouldn't be neglected.
Conclusion
Diet can play a meaningful role in naturally lowering blood pressure, with beetroot juice, dark chocolate, green and black tea, flaxseed, and kiwi all supported by clinical evidence showing measurable reductions in systolic and, in some cases, diastolic blood pressure. While the effects of any single food are modest, individually ranging from about 2 to nearly 5 mmHg, combining several of these dietary strategies, alongside good sleep, regular movement, and addressing underlying insulin resistance, can add up to a meaningful impact on long-term cardiovascular health. As always, any changes to blood pressure management, especially if you're on medication, should be discussed with your doctor.
FAQ
Which foods have the strongest evidence for lowering blood pressure?
Beetroot juice and vitamin C-rich foods like kiwi show some of the more notable reductions in clinical studies, with average systolic blood pressure reductions approaching 4.4-5 mmHg. However, flaxseed, tea, and dark chocolate also have supporting evidence.
How does beetroot juice lower blood pressure?
Beets are rich in nitrates, which convert into nitrites that help dilate blood vessels, lowering vascular resistance and improving blood flow. Studies show this can reduce systolic blood pressure by an average of 4.4 mmHg, though most trials only tested short-term use (up to 15 days).
Does dark chocolate really lower blood pressure?
Yes, modestly. Dark chocolate rich in flavanols has been shown in a meta-analysis of 35 trials to reduce blood pressure by about 2 mmHg. However, study designs varied widely, making it hard to pin down an ideal dose or duration.
Is green tea better than black tea for blood pressure?
Research suggests green tea has a somewhat greater effect than black tea, likely due to its higher phytochemical content, which appears to reduce inflammation and oxidative stress in blood vessels and improve insulin sensitivity.
How much flaxseed or omega-3 intake is needed to lower blood pressure?
Meta-analyses on omega-3 fatty acids such as EPA and DHA show reductions in systolic blood pressure of up to 4.5 mmHg and diastolic blood pressure of up to 3 mmHg, with the greatest benefit observed in people with untreated high blood pressure.
Can eating kiwi actually lower blood pressure?
Yes, according to at least one randomized controlled trial. Eating two kiwis per day for 7 weeks led to close to a 3 mmHg reduction in systolic blood pressure compared to placebo, likely related to kiwis' high vitamin C content.