Beets are rich in nitrates, which help relax blood vessels and support healthy blood pressure. But they aren’t the only food that can make a difference.
Several other foods, including leafy greens, berries, and fatty fish, may offer even more benefits.
Spinach and other leafy greens, like chard, are high in naturally occurring nitrates. These are the same compounds found in beets.
Nitrates supply the body with nitric oxide, which relaxes the blood vessels. This allows for better blood and oxygen flow. A diet high in nitrates from fruits and vegetables has been linked to a lower risk of stroke and lower blood pressure numbers.
Leafy greens are also rich in potassium and magnesium, which help support healthy blood pressure.
Berries contain antioxidants called anthocyanins. Like the compounds found in beets, these antioxidants may help boost nitric oxide production.
While more research is needed, a 2021 study found that people who ate about 1.5 cups of berries per day had lower blood pressure.
Fresh or frozen berries both offer similar benefits.
Legumes include foods like beans, lentils, and chickpeas. They are rich in potassium, magnesium, and fiber, which can support healthy blood pressure.
Potassium is especially helpful because it helps your body get rid of extra sodium. Sodium holds on to water. When your body releases sodium, it also gets rid of extra fluid, which can help lower blood pressure.
Studies show that people who regularly eat legumes tend to have lower blood pressure and a lower risk of heart disease.Get The Full, Articles. .
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