Posted by Manuela Boyle on 19 January 2021

Love Your Leafy Vegetables
Salt makes your body hang on to more fluid. That bumps up your blood volume and the pressure on your arteries, which makes your blood pressure climb. Fill your plate with leafy greens like spinach, broccoli, kale, or collards for a potassium boost. The mineral helps flush sodium out of your body through your pee and relaxes your blood vessel walls.
Recommended daily serving: 3-6 cups (raw leafy veggies).

Berries Yummmm
The pigments that give blueberries, strawberries, and blackberries their rich colours also come with a benefit for your blood vessels: anthocyanin. It's a natural compound that can help artery walls become wider and more flexible to normalise your blood pressure and improve your health.
Recommended daily serving: 2-3 cups (frozen or fresh fruits).


Beetroot Juice YES

A study has shown that drinking 2 cups of a mix of three parts of beetroot and one part of an unsweetened apple juice can make your systolic blood pressure (the top number) to go down in just a few hours. Cooked beets and beet greens, which pack lots of potassium, are a good alternative.

Recommended daily serving: About 2 cups (raw or cooked vegetables, or vegetable juice).




Garlic Awesome!

Garlic can add more than just zest to your dishes. It may also have a hand in boosting your nitric oxide levels, which dilates blood vessels. The more relaxed your blood vessels are, the less your heart has to work to pump blood through them. That helps keep your blood pressure down.

Recommended daily serving: 1-2 cloves.






Author:Manuela Boyle
Tags:NewsNutritional SupplementsDiets & RecipesMost Popularfoods & cancer treatment


  • The Institute for Functional Medicine
  • Society for Integrative Oncology
  • American Society of Clinical Oncology
  • Australian Traditional-Medicine Society
  • Naturopaths and Herbalists Association of Australia