Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.
Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure (25Trusted Source).
A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease and heart-disease-related death (26).
Broccoli is known for its many beneficial effects on health, including the health of your circulatory system. For example, adding this cruciferous veggie to your diet may be a smart way to reduce blood pressure.
Broccoli is loaded with flavonoid antioxidants, which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body (27Trusted Source).
A study that included data from 187,453 people found that those who consumed 4 or more servings of broccoli per week had a lower risk of high blood pressure than those who consumed broccoli once a month or less.
Crunchy, sweet, and nutritious, carrots are a staple veggie in many people’s diets. Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels (22Trusted Source).
Although carrots can be enjoyed cooked or raw, eating them raw may be more beneficial for reducing high blood pressure. A study that included 2,195 people ages 40–59 found that raw carrot intake was significantly associated with lower blood pressure levels (23Trusted Source).
Another small study in 17 people demonstrated that daily intake of 16 ounces (473 mL) of fresh carrot juice for 3 months led to reductions in SBP but not DBP.
Greek yogurt is a nutrient-dense dairy product that’s packed with minerals that help regulate blood pressure, including potassium and calcium (29Trusted Source).
A review of 28 studies found that consuming 3 servings of dairy per day was associated with a 13% lower risk of high blood pressure, as well as that a 7-ounce (200-gram) increase in dairy intake per day was associated with a 5% reduction in hypertension risk.
Beets and beet greens are exceptionally nutritious, and eating them may help promote healthy blood pressure levels. They’re high in nitrates, which help relax blood vessels and may lower blood pressure (36Trusted Source, 37Trusted Source).
Some research has shown that adding beets and beet products to your diet may help promote healthy blood pressure levels.
For example, a 2-week study in 24 people with high blood pressure found that consuming both 8.4 ounces (250 mL) of beet juice and 8.8 ounces (250 grams) of cooked beets significantly reduced blood pressure, although it found that the beet juice was more effective (38Trusted Source).
Although other studies have also linked beet and beet juice intake to positive effects on blood pressure, not all studies have shown positive results.
Some studies have suggested that the effects of beets on blood pressure are short lived and may not make a substantial difference on long-term blood pressure control (39Trusted Source, 40Trusted Source).
Nevertheless, beets, beet juice, and beet greens are all highly nutritious and may help improve overall health when added to your diet.
Beets and beet greens are exceptionally nutritious, and eating them may help promote healthy blood pressure levels. They’re high in nitrates, which help relax blood vessels and may lower blood pressure (36Trusted Source, 37Trusted Source).
Some research has shown that adding beets and beet products to your diet may help promote healthy blood pressure levels.
For example, a 2-week study in 24 people with high blood pressure found that consuming both 8.4 ounces (250 mL) of beet juice and 8.8 ounces (250 grams) of cooked beets significantly reduced blood pressure, although it found that the beet juice was more effective (38Trusted Source).
Although other studies have also linked beet and beet juice intake to positive effects on blood pressure, not all studies have shown positive results.
Some studies have suggested that the effects of beets on blood pressure are short lived and may not make a substantial difference on long-term blood pressure control (39Trusted Source, 40Trusted Source).
Nevertheless, beets, beet juice, and beet greens are all highly nutritious and may help improve overall health when added to your diet.
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