The ‘best’ food for high blood pressure has been named (Image: Halfpoint Images via Getty Images)
A world-renowned nutritionist who regularly works alongside a prominent NHS doctor has identified the “best food for high blood pressure”.
Cory Rodriguez claims beetroot is the “best” food to tackle high blood pressure “because they contain plant nitrates, which help to relax blood vessels and lower blood pressure”. Cory, who regularly teams up with NHS doctor Karan Rajan on social media platforms such as TikTok and Instagram, shared a video examining particular health conditions and the foods which prove most beneficial in helping counter their adverse effects.
There is extensive documentation and guidance that supports Cory’s claim, reports The Mirror. One study in which men and women were given beetroot juice to drink identified an “overall trend” towards lower blood pressure and that it was “significant” in men.
Another study said consuming the nitrates from beetroot juice “may reduce [blood pressure] in hypertensive individuals with no sign of development of tolerance” but cautioned that “certainty of evidence is low, and results should be interpreted with caution”.
The British Heart Foundation states: “We know nitrates found naturally in beetroot can help keep blood pressure in check. But other fruits and vegetables, such as spinach, celery, kale, bananas and strawberries, are also sources of nitrates. Beetroot, like other fruit and vegetables, contains other nutrients, such as flavonoids, polyphenols and potassium, which could help lower blood pressure.”
It adds: “From the research done so far, we do not know if there is something special about beetroot or whether other fruit and vegetables would have the same effect.”
Doctor Chris van Tulleken, author of Ultra-Processed People and a BBC science presenter, alongside Dr Andy Webb of Kings College London, also conducted a small experiment and concluded: “Our small study adds to a growing number which suggest that eating beetroot and garlic regularly may help reduce your blood pressure.”
They added: “But these aren’t the only foods that can do this. The active ingredient in beetroot, nitrate, is present in plenty of green vegetables: celery, lettuce, watercress, rocket, spinach, chard, broccoli, for example.”
What foods are good for blood pressure?
- As well as beetroot, you can also find nitrates in other fruits and vegetables, including spinach, celery, kale, bananas and strawberries.
- Wholegrains like brown rice, wholemeal bread and oats contain more nutrients and fibre than refined starchy carbs like white bread, pasta and rice and “eating more fibre has been linked to a lower risk of heart and circulatory diseases”, says the British Heart Foundation.
- Lean protein like chicken, turkey and fish, as well as eggs and beans, are also good, as are milk and dairy foods like natural or Greek yoghurt as part of a healthy, balanced diet.
- And there’s even a specific diet, called the DASH diet, designed to lower blood pressure. DASH stands for ‘Dietary Approaches to Stop Hypertension’ and its principle is to eat lots of fruits, vegetables, wholegrains and dairy products, as well as consuming less salt, saturated fats, sugary foods and alcohol.
Why is high blood pressure dangerous?
High blood pressure raises your risk of dementia, stroke and heart disease by narrowing and damaging the arteries that supply blood to the heart. Often referred to as the ‘silent killer’, it typically presents no warning signs until it is too late. The condition is extremely prevalent, particularly amongst older adults, many of whom may be entirely unaware they are affected.
Other foods that are good for specific health conditions
In the same video, Cory Rodriguez also lists a number of other foods which can help with specific conditions:
- Bitter melon for high blood pressure
- Black coffee for fatty liver
- Kiwi fruit for constipation and poor sleep
- Watermelon for dehydration
- Pumpkin seeds for PMS symptoms
- Oats for high cholesterol
- Tart cherries for muscle recovery.
