3. Beets
Drinking beet juice may reduce blood pressure in the short and long term, because it contains dietary nitrate.
A 2015 study found that people with hypertension who drank 250 milliliters (ml), or about 1 cup, of red beet juice every day for 4 weeks had lower blood pressure. The researchers recorded an average fall in blood pressure of 7.7/5.2 millimeters of mercury (mm Hg) over a 24-hour period.
Tips for use include:
- drinking 1 glass of beet juice per day
- adding beets to salads
- preparing beets as a side dish
A serving of beet is around 1 cup, which is around 2 small beets or 1 large one.
4. Dark chocolate
Cacao, an ingredient in dark chocolate, contains flavonoids, an antioxidant. Flavonoids may help reduce blood pressure, according to the AHA.
However, it notes that a person may not be able to consume enough flavonoids in dark chocolate for it to have significant benefits.
The AHA says that a small amount of chocolate from time to time can be part of a balanced diet. It advises, however, that people eat it because they enjoy it, not for health reasons.