Keeping your blood pressure within the healthy range will help prevent heart attack, stroke, and other serious health problems. You can manage high blood pressure by watching your diet and making sure you eat enough vegetables to lower your blood pressure naturally. Here are some of the best vegetables for high blood pressure that you should incorporate into your daily diet.
Table of Contents
Best Vegetables for High Blood Pressure
Containing several anti-inflammatory compounds, cauliflower contains vitamin C and other antioxidants which can help combat high blood pressure. Cauliflower is a low-calorie food with cholesterol-lowering properties that also helps control blood sugar levels and stave off obesity.
It’s also an excellent source of fiber and vitamin K, as well as folate, magnesium, phosphorus, potassium and manganese. Like other cruciferous vegetables, cauliflower contains indole-3-carbinol (I3C), a compound which breaks down into 3D which has been shown to lower estrogen levels in women. Estrogen dominance is one of the most common causes of high blood pressure in women; reducing estrogen levels can help bring them back into balance.
Many herbs and spices are great for lowering blood pressure, including garlic. Try adding garlic to your diet in one of two ways: Either sprinkle fresh garlic over foods that are already savory, or add crushed or minced garlic directly to your favorite dishes before cooking them.
Rich in potassium, tomatoes are one of the best vegetables for high blood pressure. Tomatoes contain vitamins A and C, which help keep your blood vessels healthy. The phytonutrients lycopene and beta-carotene found in tomatoes are also believed to have antioxidant properties that can protect your cells from damage.
Include fresh tomato slices or a salad containing tomato slices in your daily meal plan as a way to boost intake of these beneficial nutrients.
There are several vegetables that are known to be beneficial in lowering blood pressure. For example, onions contain quercetin and kaempferol which have anti-inflammatory properties and have been linked to lower blood pressure.
Furthermore, a study found that people who consumed more than five servings of vegetables every day had lower blood pressures than those who ate less than two servings daily.
This veggie contains high levels of calcium and is one of the best vegetables for high blood pressure. One cup of broccoli also has about 200 milligrams of potassium and just 20 calories, making it a low-calorie way to improve your heart health. In fact, it’s been shown that eating three servings per week can significantly reduce your risk of developing high blood pressure.
Eat broccoli in soups or salads, or roast some florets on an open flame as a side dish. Broccoli can be easily added to any meal at home or when you’re dining out! If you’re not already adding it to your diet, now’s a great time to start. It’s easy and delicious!
This crunchy vegetable is full of potassium, which helps lower blood pressure. Just one cup of cooked carrots contains 1,018 milligrams of potassium—that’s more than half of your daily requirement.
One study showed that people who ate two servings a day had significantly lower blood pressure than those who didn’t eat them at all. For those with hypertension, limit your intake to three-quarters cup per day; it can increase your sodium levels if you eat too much.
Leafy greens like spinach, Swiss chard, collards and kale are a great source of magnesium. Magnesium plays an important role in blood pressure control by helping muscles relax and allowing blood vessels to dilate. Also, spinach is low in sodium (an attribute you might be surprised to hear about), which means it helps keep your blood pressure down.
In fact, a study published in The Journal of Hypertension found that adding just 1 serving per day of spinach can lower systolic blood pressure by 2 points. Further studies have shown that those who eat more leafy greens have less hypertension than those who don’t consume vegetables like spinach on a regular basis.
With only 32 calories per cup, kale is one of our favorite vegetables for lowering blood pressure and improving heart health. It’s high in calcium, potassium, manganese, and vitamins A and C, making it a good choice for low-sodium diets.
And because most people don’t know how to prepare kale properly (steaming is best), you’ll often reap even more of its health benefits—if you can get past its leafy green taste! One study shows that steamed kale lowered systolic blood pressure after just one serving.
Low in calories and fat, turnip greens contain plenty of calcium and vitamin C and is one of the best vegetables for high blood pressure. A study in Nutritional Review found that people who consumed higher amounts of calcium had significantly lower blood pressure than those who ate less.
Turnip greens are also a good source of potassium and protein. Eating potassium-rich foods may help lower blood pressure by reducing sodium levels in your body. They can also be cooked down and eaten like any other green vegetable on a low-calorie diet.
You can easily make them into soup or stir fry by adding onions, garlic or red pepper flakes. You can also simply steam them for five minutes without adding any fat at all and season with salt or pepper if you want to add some extra flavorings.