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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 five foods.
For those with high blood pressure, experts suggest exercising regularly, maintaining a healthy weight, quitting smoking and consuming a nourishing diet. Djile – stock.Adobe.Com Beetroot juiceBeets 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 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 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 nutsNuts 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.
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. Andrei Tsalko – stock.Adobe.ComEating 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%.
YogurtYogurt — 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.
KiwiKiwis pack a punch: They're 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.
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. Algae5 – stock.Adobe.ComIn addition to lowering blood pressure, kiwi consumption has been shown to improve mental health in as little as four days.
Dark chocolateGood 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.
The Six Health Benefits Of Magnesium
Magnesium supplements are having a moment. Videos uploaded with #magnesium was viewed 1.3 billion times on TikTok last year. Claims about its benefits extend far beyond helping people to stay calm and range from boosting heart health to immunity, fitness and even a better experience of the menopause.
So what is magnesium's real role in our health? How many of these claims are backed by science and is it the miracle mineral social media would have us believe?
What are the main benefits of magnesium?"The body contains proteins called enzymes, and their function is to change or make substances we need," explains consultant cardiologist Dr Neil Srinivasan. "Magnesium plays a role in over 300 enzymatic reactions within the body, including those responsible for regulating blood pressure and controlling levels of glucose in the blood."
In addition to keeping your heart healthy, it also helps your muscles function well, your brain to communicate with your body, your immune system to work properly and energy production to fire on all cylinders.
In fact, it is the fourth most abundant mineral in the human body – but there's a catch. "Magnesium deficiency can easily slip under the radar because we're really bad at testing it," says doctor of functional medicine and co-founder of personalised supplement company Humanpeople, Dr Geoff Mullan. It is, he explains, an intracellular ion, meaning that 99 per cent is stored within our cells, not our blood, making it tricky to get an accurate reading of your levels via a blood test.
1. Heart healthMagnesium does more than help to regulate blood pressure and blood glucose levels, explains Srinivasan. "It also has an instrumental role in maintaining your cellular membranes, your mitochondria [special components within each cell that keep them fuelled and functioning] and the antioxidative pathways that help scavenge free radicals that would otherwise damage your cells and cause multiple diseases. It's critical to the cardiovascular system."
Not having enough magnesium has been implicated in a number of cardiovascular disorders, from hypertension to cardiomyopathy and atherosclerosis. But cardiologists most commonly reach for magnesium supplements to treat and prevent heart rhythm abnormalities.
"Magnesium has a well-known protective benefit for these," says Srinivasan. "We commonly use intravenous magnesium in hospitals to settle cardiac rhythm abnormalities."
That reassuringly regular "thump, thump, thump" in your chest is, Srinivasan explains, the result of cells within your heart contracting as waves of electricity pass through them. Should those cells become irritated, they can start firing up erratically, causing skips, bumps and racing that most people experience as palpitations. Magnesium is known to stabilise this process.
Supplements can help your heart in other ways too, he explains. "They've been shown to improve risk factors for heart disease, stabilising your levels of triglyceride as well as 'bad' cholesterol and 'good' cholesterol."
People with higher levels of magnesium in their diets also have a lower risk of developing Type 2 diabetes. "While this is still being studied, it's thought to be due to magnesium's ability to help the body break down sugars, reducing the risk of insulin resistance," Srinivasan says.
2. Anxiety and depressionMagnesium blocks the activation of a key receptor in the nervous system called the NMDA receptor. "This is key to its specific calming effect," says Mullan.
Functional MRIs show that when magnesium crosses the blood-brain barrier, it prevents over-excitation in the amygdala – the brain's emotional centre – diminishing those ruminating thoughts that are a common symptom of anxiety. A supplement called magnesium bisglycinate is particularly good at this, because its formula binds magnesium to an organic compound called glycine, and the latter has also been shown to have this stabilising effect on the central nervous system. The result, as Mullan describes it, can be a sense of "clear, calm, focus".
That said, while a 2020 systemic review backed magnesium's benefits for mild symptoms of anxiety and depression, it did not flag any significant associations between magnesium levels and more severe panic or generalised anxiety disorder.
3. Sleep"Magnesium is involved in various processes that could impact sleep," says Dr Guy Meadows, co-founder and clinical lead of Sleep School. "It plays a role in regulating neurotransmitters and hormones related to sleep, such as melatonin. Additionally, magnesium has a calming effect on the nervous system, potentially reducing stress and promoting relaxation, which are conducive to better sleep."
A note of caution, however. The research on magnesium's impact on sleep is "not entirely conclusive", he says, noting that individual responses can vary. While some studies do suggest a link between magnesium supplementation and improved sleep, more rigorous, large-scale clinical trials are needed to establish conclusive evidence.
Might it be that magnesium's influence on sleep stems from its power to reduce anxiety? "I think that's a powerful factor in it," says Mullan, who takes magnesium glycinate every evening. "If I've been 'on it' all day, I just know I'm going to have a much better quality sleep as a result [of taking it]."
He has witnessed the effect on others too. "Earlier this year, we worked with a CrossFit athlete, helping to optimise his performance. Because athletes train and work hard, they often have higher cortisol or stress levels and so struggle to get to sleep." This particular athlete, like many others, also wore a device to monitor key aspects of his health. Over the course of two weeks, it tracked dramatic improvements in his sleep. "The only thing that he had changed was adding magnesium glycinate into his routine," says Mullan.
Earlier this year, a systematic review concluded that observational studies did suggest an association between magnesium levels and sleep quality. Randomised control tests, on the other hand, were less conclusive. So the jury is still out. But if your insomnia is rooted in mild anxiety, magnesium is worth a shot.
4. Muscles and crampingOn social media, however, magnesium's benefits are lauded for another reason: its supposed effects on fitness and sporting performance. The science of this is largely down to the fact that magnesium counters the effects of calcium.
Inside your muscles, calcium binds to proteins, changing their shape and making them contract. Magnesium reverses this work, relaxing your muscles, so if your levels are low you may get cramps, spasms or restless leg syndrome at night.
"Anecdotally, a lot of people say it reduces their cramping and there have been studies on athletes showing it helps with muscle strength, power and endurance," says Mullan. That said: "There have been a few contradictory studies on muscles and cramping," says Mullan. Some indicate benefits, others none at all.
5. Menopause"There is evidence that magnesium has a positive effect on some symptoms of the menopause too," says Mullan. Progesterone has a taming influence over cortisol, a stress hormone. As progesterone levels drop during the menopause, cortisol increases. Magnesium, says Mullan, seems to help to counteract that.
Some also claim that magnesium can help with hot flushes but, says Mullan, "I've not seen compelling evidence on that."
6. Immune systemAs well as giving us that "fight or flight" feeling, cortisol also suppresses the immune system, so magnesium has an indirect, positive impact simply by suppressing cortisol release, says Mullan. But there's more.
Our immune systems are bolstered by an antioxidant called glutathione, and magnesium is vital in managing its production, he explains. It also plays an important role in the growth of immune cells such as lymphocytes, and in making the proteins that fight infection in the body, explains Mullan.
B and T cells help the immune system to identify and fight threats. Their activation relies, in part, on an enzyme called phospholipase C, which in turn needs magnesium to function. A 2023 review in the Journal of Health Population and Nutrition concluded that magnesium is "essential for optimal immune function and regulating inflammation" and that, under appropriate medical supervision, "enhancing [magnesium] intake could potentially serve as a cost-effective and economically viable strategy for immune regulation and preventing cancer".
What are the different types of magnesium supplements?"Some magnesium supplements have a very low bioavailability," warns Mullan, meaning your body will struggle to absorb and use the magnesium within them. "In particular, magnesium oxide. It's a laxative, so great if you are blocked up, but it won't move the dial on your body's magnesium levels. It's not a magnesium replenishment supplement."
Then there's magnesium citrate, in which magnesium is bound to citric acid. "It has reasonable bioavailability but it also causes pretty significant bowel movements," says Mullan. "That can actually be helpful if you are reaching for magnesium during the menopause, when constipation rates rise."
The three big hitters, however, are the following:
"Threonate and bisglycinate are the two that cross the blood-brain barrier, so are the best to try if you are aiming for a calming effect," says Mullan. His broad recommendation is to try magnesium bisglycinate if you want help relaxing and winding down, or threonate if you are in search of focus and boosted cognition.
"On the other hand, malic acid appears to have a positive effect on energy levels, so magnesium malate is the one to take before training sessions if physical performance is your priority."
Either way, look for the word "chelated" on the bottle. "Chelated is when you have a mineral ion bound to an organic compound. The chelated supplements tend to be the ones that the body can actually absorb. If you have magnesium plus citric acid, that is a chelation. Magnesium plus glycine, that's a chelation. Magnesium plus oxide is not," Mullan says.
How to take magnesiumThe NHS recommends that adult men aim to eat 300mg of magnesium a day (you can find this in just over 130g of dark chocolate), and women 270mg (contained in about 100g of almonds). Should you wish to pop a pill instead, supplements are typically taken every day, and you can buy them relatively cheaply over the counter.
Other lifestyle and dietary choices can have an impact on their efficacy, though. "Alcohol will increase your excretion of magnesium," explains Mullan. "And magnesium works synergistically with vitamins B6 and B9, plus calcium, zinc, copper… they all need to be there in decent levels for the effect to be optimal."
Low on Vitamin D? Taking a magnesium supplement alongside your daily dose of vitamin D makes sense because magnesium helps your body to absorb and use this vitamin, and is good for keeping bones, teeth and muscles in tip-top shape.
Foods with magnesiumModern farming techniques have changed the mineral content of the soil dramatically lowering magnesium levels in the foods we eat today, suggests Mullan. According to one study, the magnesium in vegetables dropped by 24 per cent between 1940 and 1991, while the ultra-processing of foods depletes levels still further.
That said, you can still get the magnesium you need from dietary sources. According to Srinivasan, some good sources are:
Seeds such as pumpkin or chia
Nuts such as almonds, cashews and peanut
And it's unlikely you'll consume an excessive amount of magnesium. "Unless you've got a kidney disease, the body's very good at getting rid of excess magnesium if you were to have too much," says Mullan.
"It's not addictive. You don't become reliant on it so you really don't have to worry about giving it a shot," Mullan says.
FAQs What are the symptoms of magnesium deficiency?While symptoms of magnesium deficiency are not always usually obvious, some signs to look out for include fatigue, nausea, loss of appetite, and vomiting. Speak to your doctor if you have concerns.
When should I not take magnesium?If you have kidney disease or are taking other medications – such as heart medications or antibiotics – check with your doctor before using magnesium supplements.
Is it OK to take magnesium every day?Yes, it's OK to take a magnesium supplement every day though you can still get the magnesium you need from dietary sources. However, taking high doses of magnesium (more than 400mg) for a short time can cause diarrhoea, so stick to maxiumum 300mg a day for men and 270mg for women.
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This Is The No. 1 Way To Lower Your Blood Pressure, According To New AHA Guidelines
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The American Heart Association just released new guidelines for blood pressure management.
The organization looks at several areas of health to address blood pressure.
Doctors stress the importance of lifestyle changes.
High blood pressure is linked to a higher risk of developing a slew of health complications you want to avoid, including heart attack, stroke, and dementia. But nearly half of American adults have high blood pressure. So, the American Heart Association (AHA) released new guidance on how to prevent high blood pressure, as well as how it should be detected, evaluated, and managed. These guidelines are the first update since 2017, making them a big deal.
Meet the experts: Ragavendra Baliga, M.B.B.S., a cardiologist at The Ohio State University Wexner Medical Center; Shaline Rao, M.D., a cardiologist at NYU Langone; Varinder Singh, M.D., chairman of cardiology at Northwell's Lenox Hill Hospital; Jennifer Wong, M.D., cardiologist and medical director of Non-Invasive Cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA
While these guidelines can get a little technical, the AHA has very clear information on what people can do to lower their risk of high blood pressure (a.K.A. Hypertension), including making some unsuspecting lifestyle changes. Here's what's in the new guidelines, plus what cardiologists want you to keep in mind.
What do the new guidelines say?The new guidelines cover nearly everything blood pressure-related, meaning it's a lot to wade through. But there are a few key elements to keep in mind.
While blood pressure categories have stayed the same—the AHA says that a goal blood pressure remains at 120/80 mm Hg or lower—there's a big emphasis on the importance of lifestyle factors to lower the risk of high blood pressure. It also notes that some people may need multiple medications to lower their blood pressure, including GLP-1 receptor agonist medications like Ozempic and Wegovy for patients who have overweight or obesity.
The guidance "empowers patients with practical tools that can support their individual health needs as they manage their blood pressure, whether through lifestyle changes, medications or both," Daniel W. Jones, M.D., dean and professor emeritus of the University of Mississippi School of Medicine in Jackson, Mississippi, and chair of the guideline-writing committee said in a statement.
How to lower your blood pressure, according to the AHAThe AHA shared some very clear advice on what to do to lower your blood pressure. Here's what the organization recommends.
Take a pass on alcohol
While the AHA is careful not to say that you shouldn't drink at all, it definitely suggests that avoiding alcohol can be helpful for blood pressure. "This is a shift in the guidelines," says Shaline Rao, M.D., a cardiologist at NYU Langone. "Over the years there had been differing views on alcohol and potential cardiovascular risk, ranging from light benefit to harm. We have seen in different avenues that consistent alcohol intake has more potential for risk than benefit."
So, why might reducing alcohol help? "While many people note that alcohol may cause blood pressure to drop early on due to relaxation of blood vessels, as the liver metabolizes the alcohol, we see the blood vessels constrict," Dr. Rao explains. "Higher level alcohol intake can cause this cycle to repeat and result in increased stiffness in the blood vessel walls. This has the downstream impact of higher blood pressure over time."
If you choose to drink, the AHA recommends having no more than two drinks per day for men and no more than one drink per day for women.
Despite what the AHA says, cardiologists consistently say that it's best not to drink. "Alcohol is a carcinogen," says Varinder Singh, M.D., chairman of cardiology at Northwell's Lenox Hill Hospital. "I tell my patients that if they don't drink, keep it that way. If you do drink, be very mindful of how much you have."
Dr. Wong agrees. "It's best not to drink any alcohol at all," she says. "If you're going to drink, the AHA's guidelines should be the absolute highest amount you have." While the AHA has its guidelines, Dr. Singh suggests that his patients have no more than one ounce a day of any form of alcohol.
Limit your sodium intakeLess than 2,300 milligrams per day is the goal, with an ideal limit of 1,500 milligrams per day by checking food labels. Sodium can cause something known as vasoconstriction, which is the narrowing of the blood vessels, points out Jennifer Wong, M.D., a cardiologist and medical director of Non-Invasive Cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA. When your blood vessels narrow, your blood pressure goes up.
Not only can sodium cause vasoconstriction, it may also reduce the effectiveness of diuretics, which are a type of medication that is used to lower blood pressure, Dr. Wong points out. So, lowering the amount of sodium you take in may support your blood pressure health on a few fronts.
"The goal isn't zero sodium but to make healthy choices in your diet to avoid higher salt loads," Dr. Rao says. "Common pitfalls are premade soups, processed meats and cheeses, and snack foods like chips. Taking note of food labels and being intentional in your use of salt when cooking can be very helpful to change blood pressure through lifestyle modification."
Try to manage stressThe AHA specifically talks about managing stress with exercise, along with stress-reduction techniques like meditation, breathing control, or yoga.
"We're starting to look at all of the different, holistic impacts on blood pressure in our lives, and one of those factors is stress," Dr. Singh says. Stress causes the release of the hormone norepinephrine, which increases blood pressure, he points out. "If you're consistently at a high stress rate, this can have a [damaging] effect on your health," Dr. Singh says.
Work toward a healthy weightIf you have overweight or obesity, the AHA recommends trying to do at least a 5% reduction in your body weight—but speak with your healthcare provider for a more tailored recommendation if you believe you may fit the criteria. "If you're carrying too much weight, it's a stress on your body," Dr. Singh explains. "It takes more work to climb up a hill and even to walk on a flat surface. Your blood pressure has to go up in response."
Follow a heart-healthy eating patternThe AHA specifically flags the DASH eating plan, which recommends lowering your sodium intake and eating a lot of vegetables, fruits, whole grains, legumes, nuts, and seeds, and low-fat or nonfat dairy, along with lean meats and poultry, fish, and non-tropical oils.
The emphasis on fruits and vegetables is important, according to Ragavendra Baliga, M.B.B.S., a cardiologist at The Ohio State University Wexner Medical Center. "They are rich in potassium, magnesium, and fiber, which counteract sodium's effects, relax vascular tone, and reduce blood pressure," he says.
Be physically activeFocus on getting at least 75 to 150 minutes each week of exercise, including aerobic exercise and/or resistance training, per the AHA.
Exercise improves your physical and mental health, Dr. Singh points out. "From a physical standpoint, it regulates your vascular tone—your arteries become more relaxed and contractable," he says. That can help to lower your blood pressure, Dr. Singh explains.
But exercise can also have a positive impact on your mental health, lowering your levels of stress, which can also support your blood pressure.
Monitor your blood pressure at homeIf you have a confirmed diagnosis of high blood pressure, checking your numbers at home can be helpful, according to the AHA. Incorporate checking your BP with an at-home blood pressure monitor into your routine.
The bottom lineIf you have high blood pressure, Dr. Rao says that you can make all of these lifestyle changes and still may need to take medication. "For some people, no matter how much they do with lifestyle, it may not be enough," she says. "For those patients, we have to combine lifestyle factors with medication to ensure they do not sustain the long-term health risk of high blood pressure."
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