High blood pressure is one of the most common yet preventable health concerns worldwide. Often called the “silent killer,” it can quietly damage blood vessels and increase the risk of heart disease or stroke over time. While medication is sometimes necessary, experts stress that adopting certain food and lifestyle habits can make a measurable difference in blood pressure control. Dr. Kunal Sood recently shared six science-supported ways to strengthen vascular function and manage blood pressure naturally through everyday choices.
Dr. Sood emphasized that combining these dietary strategies builds a strong foundation for long-term vascular health. Together, they form a balanced approach to managing blood pressure naturally—supporting heart health, improving circulation, and reducing dependency on medication for many individuals.
1. Cut Down on Salt
Too much sodium causes the body to retain water, leading to higher blood volume and pressure in the arteries. Dr. Sood highlighted that reducing salt intake can lower systolic blood pressure by an average of 6–7 mmHg, citing research. Adults should aim for no more than 2,300 mg of sodium per day—about one teaspoon of salt—or 1,500 mg for those already managing hypertension. Cooking with fresh ingredients and herbs instead of packaged salt blends can significantly help.2. Add Omega-3 Fatty Acids
Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids that improve the flexibility of blood vessels and reduce vascular resistance. A 2–3 gram daily intake of EPA and DHA can lower systolic blood pressure by approximately 2–3 mmHg, according to studies.3. Incorporate Legumes and Plant Proteins
Beans, lentils, and chickpeas are loaded with potassium, magnesium, and fibre—nutrients that help relax blood vessels and support steady blood flow. Regular intake of about half to one cup of legumes three to five times per week has been linked to modest improvements in blood pressure and overall vascular health.4. Eat Nitrate-Rich Vegetables
Vegetables like spinach, beetroot, and arugula naturally raise nitric oxide levels, helping blood vessels widen and promoting better circulation. Dr. Sood pointed out that consuming about 80 grams of spinach or 100–200 mL of beetroot juice daily can reduce systolic blood pressure by around 5 mmHg.5. Snack on Unsalted Nuts
Nuts such as walnuts, pistachios, and almonds provide magnesium, arginine, and healthy fats that help maintain flexible arteries. Research shows that pistachios, in particular, can lower systolic blood pressure by roughly 2 mmHg when eaten a few times weekly.6. Opt for Fermented Dairy
Yogurt and kefir, when made with live cultures and little to no added sugar, can help support vascular function. Dr. Sood cited that certain fermented dairy products produce natural ACE-inhibiting peptides that aid vasodilation. Studies suggest a reduction of about 5 mmHg in systolic blood pressure after eight weeks of consistent consumption (PMID: 38472804).Dr. Sood emphasized that combining these dietary strategies builds a strong foundation for long-term vascular health. Together, they form a balanced approach to managing blood pressure naturally—supporting heart health, improving circulation, and reducing dependency on medication for many individuals.
