9 Foods To Include For Healthy Blood Pressure

Welcome to Day 5 of your 30-Day Healthy Blood Pressure Challenge. So far, you've tracked early signs, built daily habits, and learned how to set up your mornings for better balance. Today, we focus on one of the most powerful tools at your disposal—your plate.

Certain foods can help support healthy blood pressure by promoting better circulation, providing essential minerals, and reducing stress on your blood vessels. Including them regularly can help reinforce the progress you’ve already made.

Here are 9 foods to start including more often:

1. Leafy Greens

Spinach, kale, Swiss chard, and arugula are rich in potassium, magnesium, and nitrates—nutrients that support better blood flow and pressure balance. Try adding them to smoothies, salads, or sautéed with dinner. 1

2. Beets

Beets are naturally high in dietary nitrates, which the body converts into nitric oxide. This compound helps promote blood vessel relaxation. Roast them, juice them, or blend them into a smoothie. 2

3. Berries

Blueberries, raspberries, and strawberries are loaded with antioxidants and polyphenols. These compounds may help support blood vessel health, reduce oxidative stress, and promote smoother circulation. 3

4. Avocados

A great source of potassium, magnesium, and healthy fats, avocados can support your electrolyte balance and heart health. Enjoy them sliced on toast, mixed into salads, or blended into dressings. 4

5. Garlic

Garlic contains allicin, a natural compound that supports vascular function. Use fresh garlic in dressings, roasted vegetables, or stirred into warm meals for both flavor and function. 5

6. Bananas

These potassium-rich fruits help balance out excess sodium and can be a quick, easy snack that supports electrolyte stability. Slice into oatmeal or pair with a protein-rich food like Greek yogurt. 6

7. Fatty Fish

Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids. These fats are known to support circulation and help promote a calm, balanced cardiovascular system. 7

8. Oats

Rich in soluble fiber, oats support cholesterol balance and provide slow-burning energy. Start your day with a bowl topped with fruit, nuts, and a drizzle of honey for added benefits. 8

9. Dark Chocolate (in moderation)

Dark chocolate with 70% or more cocoa contains flavonoids that support blood vessel elasticity. One small square a few times a week can be a heart-friendly treat when paired with an otherwise balanced diet. 9

Add With Intention

You don’t need to overhaul your entire diet overnight. Instead, aim to consistently include these foods throughout the week. The goal isn’t perfection—it’s creating a nutrient-rich routine that supports healthy blood pressure from the inside out.

Support Lower Blood Pressure, Increase Circulation, & Improve Mental Clarity*

 †Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person.