5 foods that can naturally lower your blood pressure

Nearly 70% of US adults ages 65 and over are living with hypertension — a significant risk factor for heart disease, the country’s No. 1 killer.

For those with high blood pressure, experts suggest exercising regularly, maintaining a healthy weight, quitting smoking, and consuming a nourishing diet.

And to make the most of that nourishing diet, experts say those with high blood pressure should prioritize these four foods.

Beetroot juice

Beets are a rich source of nitrates, which are converted to nitric oxide, known to relax blood vessels and support healthy blood pressure levels.

Beet juice is higher in nitrates than cooked beetroot, and a recent study found that drinking a small amount of twice daily may help lower blood pressure in older adults.

Researchers found that participants’ oral microbiomes — the mix of bacteria living in the mouth — shifted after drinking beet juice, with them showing a a drop in bacteria linked to infections and a rise in those associated with better overall health.

Most importantly, seniors also saw their blood pressure fall after drinking the juice.

“This study shows that nitrate-rich foods alter the oral microbiome in a way that could result in less inflammation, as well as a lowering of blood pressure in older people,” Dr. Andy Jones, co-author of the study, said in a statement. 

Unsalted nuts

Nuts contain the amino acid L-arginine, which makes nitric oxide, which in turn supports blood pressure.

Experts note that virtually all nuts provide health benefits, but almonds and pistachios contain the holy trinity of potassium, magnesium, and calcium.

Eating nuts has also been shown to improve glucose levels, and a 2023 study found that eating a handful of nuts a day can slash the risk of heart disease by as much as 25%.

Yogurt

Yogurt — as long as it is low in sugar — is an excellent source of calcium and potassium, both of which support blood pressure.

The probiotics in yogurt can also help the gut absorb and implement these nutrients.

Kiwi

Kiwis pack a punch: It’s rich in antioxidants, which are believed to lower blood pressure.

Research has shown that patients with mildly high blood pressure who ate three kiwis a day for eight weeks had lower blood pressure than those who ate just an apple a day.

In addition to lowering blood pressure, kiwi consumption has been shown to improve mental health in as little as four days.

Dark chocolate

Good news for the sweet-toothed: A 2025 study found that dark chocolate can help relax blood vessels and improve circulation, leading to lower blood pressure over time.

In the study, participants who regularly consumed flavan-3-ols — a type of flavonoid found in cocoa— saw reductions in blood pressure on par with results from some commonly prescribed hypertension drugs.

Flavan-3-ols work by enhancing nitric oxide production in the body, which helps blood vessels dilate more easily and improves blood flow.

According to the study, an effective dose for lowering blood pressure would be 2 ounces of dark chocolate.