Nearly 70% of adults over age 65 are living with high blood pressure — a major risk factor for heart disease, the world’s leading cause of death.
While exercise, weight control, and quitting smoking are all part of a heart-healthy lifestyle, diet plays a powerful role in managing hypertension. Experts say these five foods can be especially effective in supporting lower blood pressure levels.
1. Beetroot Juice
Beet juice is rich in natural nitrates, which the body converts into nitric oxide — a compound that relaxes blood vessels and improves blood flow. It’s even more nitrate-dense than cooked beets, making it a go-to drink for older adults looking to manage blood pressure.
Recent studies show that drinking beet juice twice daily can lower blood pressure and shift the oral microbiome toward a healthier balance — reducing bacteria linked to inflammation and increasing those associated with better overall health.
2. Unsalted Nuts
Packed with the amino acid L-arginine, nuts support nitric oxide production, helping to widen blood vessels and ease pressure on the heart.
Almonds and pistachios are top picks, delivering a trio of potassium, magnesium, and calcium — key minerals known to support healthy blood pressure. Regular nut consumption has also been linked to better glucose levels and a 25% lower risk of heart disease.
3. Yogurt
Low-sugar yogurt is another heart-smart choice, rich in calcium and potassium. These nutrients help regulate blood pressure, and the probiotics in yogurt improve gut health, aiding in nutrient absorption and overall cardiovascular function.
4. Kiwi
This small fruit offers big benefits. Kiwis are loaded with antioxidants that may help reduce blood pressure.
In one study, people with mildly elevated blood pressure who ate three kiwis a day for eight weeks saw more improvement than those who ate apples.
Bonus: Kiwi has also been linked to better mood and mental health — sometimes in as little as four days.
5. Dark Chocolate
Good 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.
Participants who regularly consumed flavan-3-ols — a type of flavonoid found in cocoa — saw reductions in blood pressure comparable to some prescription medications. For best results, opt for dark chocolate with 70% cocoa or higher, and keep portions modest to avoid excess sugar and fat.
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