Vegetables and Blood Pressure
Vegetables help lower blood pressure because they are high in potassium and low in sodium. They’re also rich in nitrates, which are known to help manage high blood pressure.
A study published in the journal JAMA Internal Medicine found that people who ate more vegetables had lower blood pressure than those who ate fewer vegetables. For the study, the researchers looked at the blood pressure of more than 4,500 people who were part of the National Health and Nutrition Examination Survey.
The participants were asked how many servings of vegetables they ate per day. The researchers found that the people who ate more vegetables had lower blood pressure than those who ate fewer vegetables.
- The people who ate the most vegetables had an average blood pressure of 122/74 mm Hg,
- while the people who ate the fewest vegetables had an average blood pressure of 132/79 mm Hg.
The researchers also found that the people who ate the most vegetables were more likely to have a lower risk of hypertension, or high blood pressure, than the people who ate the fewest vegetables. The people who ate the most vegetables were 43% less likely to have hypertension than the people who ate the fewest vegetables.
The researchers note that the study was observational, so it cannot prove that eating more vegetables causes lower blood pressure. However, they say that the findings suggest that eating more vegetables may be beneficial for blood pressure control.
This is great news for people looking for ways to lower their blood pressure. Eating more vegetables that are rich in nitrates one to two times daily will reduce blood pressure for 24 hours.
Vegetables that lower blood pressure
When incorporated into your diet, these vegetables will help regulate blood pressure and improve heart health:
Beetroot
Beetroot is a rich source of dietary nitrate, which is converted to nitric oxide in the body. Nitric oxide is a powerful vasodilator, which relaxes the arteries and lowers blood pressure.
Garlic
There is evidence that garlic modestly lowers blood pressure. One study found that garlic supplementation for 12 weeks reduced blood pressure by an average of 5.5 mm Hg in people with high blood pressure. Garlic contains a compound called allicin, which has been shown to relax blood vessels and reduce blood pressure.
Additionally, be sure to consult with a healthcare professional before using garlic in food preparation, as too much garlic can also lower blood pressure.
Onion
One potential way that onions may lower blood pressure is by improving arterial health. Onions are a source of flavonoids, which are plant-based compounds that have been shown to improve arterial health by helping to keep the inner lining of blood vessels healthy and functioning properly. When the inner lining of blood vessels is healthy, it helps to keep blood pressure within a healthy range.
Additionally, onions are a good source of potassium. Potassium is a mineral that is important for maintaining blood pressure within a healthy range. When potassium levels are low, blood pressure may increase. Therefore, including potassium-rich foods like onions in the diet will help to lower blood pressure.
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Broccoli
One study showed that a diet including broccoli significantly lowered blood pressure in people with hypertension, compared to a diet without broccoli. The researchers concluded that the beneficial effects of broccoli may be due to its high concentration of sulforaphane, a compound with antioxidant and anti-inflammatory properties.
Another small study showed that drinking broccoli juice for eight weeks significantly lowered blood pressure in people with hypertension. The researchers suggested that the beneficial effects of broccoli juice may be due to its high concentration of potassium.
Spinach
There is evidence that spinach helps lower blood pressure. The high levels of potassium and magnesium in spinach helps to relax blood vessels and improve blood flow.
Additionally, spinach is a good source of dietary nitrates, which have been shown to help improve blood pressure.
Cauliflower
A study showed that after eight weeks of consuming cauliflower three times per week, participants had a significant reduction in blood pressure.
It is thought that the antioxidants and phytonutrients present in cauliflower may help to improve blood vessel function and reduce inflammation, both of which can help to lower blood pressure.
Tomato
Tomatoes are a good source of potassium, which has been shown to help lower blood pressure. Additionally, the antioxidants found in tomatoes improve blood vessel function and reduce the risk of hypertension.
Carrot
Carrot is known to contain several compounds that lowers blood pressure, including potassium, dietary fibre, and vitamin C. Additionally, regular consumption of carrots may help to increase overall heart health, which could also lead to a reduction in blood pressure.
Peas
There is some scientific evidence that suggests consuming peas lowers blood pressure. The mechanism behind this effect is not fully understood, but it is thought that the high fibre content of peas improves blood vessel function and reduces blood pressure. Additionally, peas are a good source of potassium, which is known to help regulate blood pressure.
Some vegetables, like celery, contain potassium which also lowers blood pressure.
Disclaimer: If you are concerned about your blood pressure, it is best to speak to your doctor. They can advise on the best way to manage your blood pressure and whether drinking tea may be beneficial. Drink this juice or smoothie twice a day to help lower high blood pressure.
Sources:
Vegetarian Diets and Blood Pressure, April , 2014 – https://jamanetwork.com/jamainternalmedicine-fullarticle-1832195
National Health and Nutrition Examination Survey, March 8, 2023 – https://www.cdc.gov/nchs-nhanes
The Natural Treatment of Hypertension, May 25, 2007 – https://www.ncbi.nlm.nih.gov/articles-PMC8109646
Effects of Vegetables on Cardiovascular Diseases, August 10, 2017 – https://www.ncbi.nlm.nih.gov/articles-PMC5579650
The use of a commercial vegetable juice as a practical means to increase vegetable intake, September 17, 2010 – https://www.ncbi.nlm.nih.gov/articles-PMC2949782
The Top 8 Health Benefits of Cauliflower, April 14, 2017 – https://www.healthline.com/nutrition-benefits-of-cauliflower
13 Foods That Are Good for High Blood Pressure, June 29, 2020 – https://www.healthline.com/foods-good-for-high-blood-pressure-dash-diet
18 good foods for high blood pressure, December 23, 2022 – https://www.medicalnewstoday.com/articles-322284
13 Foods That Can Lower Your Blood Pressure, November 18, 2022 – https://www.webmd.com/slideshow-hypertension-low-bp-foods
Green Juice To Help Lower Blood Pressure, August 4, 2018 – https://www.rebootwithjoe.com/green-juice-to-help-lower-blood-pressure-juice-recipe
12 Juicing Recipes for High Blood Pressure, October 26, 2022 – https://www.thediabetescouncil.com/12-juicing-recipes-for-high-blood-pressure
