Gastroenterologist lists top 5 foods that can help lower blood pressure: ‘Supported by scientific evidence’

These are high in potassium, which helps reduce blood pressure by aiding the kidneys in eliminating excess sodium.

Dark chocolate

It is packed with magnesium and flavanols, which lower blood pressure by boosting the production of nitrous oxide.

Do you have this in your diet? (Photo: Getty Images/Thinkstock)

Beetroot

It can improve blood pressure due to its organic nitrates, which the body converts into nitrous oxide.

Pomegranates

Studies have shown that it lowers blood pressure by reducing the levels of angiotensin-converting enzyme.

Ginger

It can act as a natural calcium channel blocker, making it a helpful tool for managing blood pressure.

But are these effective?

Dt. Deepali Sharma, clinical nutritionist, CK Birla Hospital, Delhi, said that indeed these foods are effective.

*Bananas are rich in potassium, which helps balance sodium and ease tension in blood vessels.

*Dark chocolate (with at least 70% cocoa) contains flavanols that boost nitric oxide, improving blood vessel function.

*Beetroot is high in dietary nitrates, which convert to nitric oxide, promoting vasodilation and lowering both systolic and diastolic pressure.

*Pomegranate juice is packed with antioxidants and may inhibit the ACE enzyme, a known target in managing hypertension.

*Ginger has compounds that relax blood vessels in a way similar to calcium channel blockers.

“Scientific studies and meta-analyses have confirmed the blood pressure-lowering effects of these foods. However, they should complement, not replace, regular exercise, reduced salt intake, and prescribed medications. Including these foods regularly in a balanced diet can support heart health naturally and effectively,” said Sharma.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.