Top Foods — Ranked by Evidence
| Rank | Food | Mechanism | Evidence |
|---|---|---|---|
| #1 | Beetroot | Dietary nitrates → NO (nitric oxide) → vasodilation. 500ml beet juice reduced systolic BP 4-10 mmHg.... | strong |
| #2 | Banana | 358mg potassium/100g. Potassium counters sodium BP-raising effect. K:Na ratio matters more than Na alone.... | strong |
| #3 | Spinach | Potassium + magnesium + nitrate. 3-way BP-lowering effect. Cook to improve mineral absorption.... | strong |
| #4 | Garlic | Allicin → H2S (hydrogen sulfide) → relaxes blood vessels. 600-1200mg aged garlic extract reduced systolic BP 8-10 mmHg.... | strong |
| #5 | Dark Chocolate | Flavonoids stimulate NO production. 30g/day 85% cocoa reduced systolic BP 2-4 mmHg.... | moderate |
⚠️ Foods to Avoid
salt excessprocessed foodscanned soupsoy saucedeli meatfast foodalcohol excesslicorice