High blood pressure is an epidemic in the U.S. Nearly half of U.S. adults have high blood pressure and 70% of adults 60 and older do, according to the Centers for Disease Control and Prevention.
The reason why this is so alarming is that high blood pressure is a major risk factor for heart attack, stroke, heart failure and kidney disease. This happens because high blood pressure damages arteries and makes the lining more susceptible to plaque buildup. “A heart attack occurs when an artery leading to the heart becomes completely blocked. A stroke happens when an artery to the brain is blocked,” explains Dr. Asimin Cheema, MD, an internal medicine doctor and cardiologist with Your Doctors Online.
Ready for the good news? If you have high blood pressure, you have the power to lower it through changes in diet and lifestyle as well as taking blood pressure-lowering medications, if needed. When it comes to diet, cardiologists we talked to shared that there’s one fruit in particular that’s especially beneficial when it comes to lowering blood pressure.
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The Surprising Fruit That Lowers Blood Pressure
If one of your health goals is lowering your blood pressure, one fruit you may want to think about incorporating into your diet is pomegranates. A scientific study published in Current Pharmaceutical Design found that consuming pomegranate or pomegranate juice can reduce blood pressure both short-term and long-term.
A 2024 scientific analysis published in Phytotherapy Research found this too. The analysis took into account 22 randomly controlled studies, all of which found that consuming pomegranates significantly helped lower blood pressure.
Related: ‘I Had Sky-High Blood Pressure for Years, Now It’s 112/72—Here’s What I Did’
What makes pomegranates so powerful when it comes to lowering blood pressure? Dr. Karol Watson, MD, PhD,an attending cardiologist and a professor of medicine at the David Geffen School of Medicine at UCLA, explains that pomegranates are rich in antioxidants, which minimize oxidation of cholesterol. When cholesterol is oxidized, it damages cells and triggers inflammation. The antioxidants in pomegranates help protect against this.
Dr. Cheema also says it’s the antioxidants in pomegranates that make them especially beneficial for heart health. “The secret is in their high levels of powerful antioxidants, especially punicalagins and anthocyanins—these are natural chemicals that give pomegranates their bright color and tangy taste,” he says.
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Like Dr. Watson, Dr. Cheema says that the antioxidants help prevent cholesterol oxidation. “At the same time, pomegranates ramp up your body’s production of nitric oxide, a helpful molecule that makes blood vessels relax and widen. This improved flow reduces the constant pressure and wear on artery walls, keeping them more elastic and less likely to get stiff or damaged over time,” he says.
While consuming pomegranates or pomegranate juice regularly is an effective way to lower blood pressure, it’s still important to do it safely. “Limit pomegranate juice intake to 8 to 12 ounces daily and consult a healthcare provider before regular consumption,” recommendsDr. Marschall S. Runge, MD, the former executive vice president for medical affairs and chief executive officer of Michigan Medicine and author of The Great Healthcare Disruption.
Related: When To Worry About Changes in Your Blood Pressure, According to Cardiologists
Dr. Runge adds that pomegranate juice could interfere with the metabolism of certain medications, like statins, so be sure to talk to your healthcare provider before you start integrating it into your diet.
Other Tips for Lowering Blood Pressure
Besides pomegranates, Dr. Cheema says that leafy greens are an especially beneficial food to eat regularly if you want to lower your blood pressure. “Leafy green vegetables like spinach and kale are artery superheroes for two reasons. First, they are high in dietary nitrates, which your body converts into nitric oxide—the same artery-widening molecule boosted by pomegranates,” he shares.
Another heart-healthy benefit of leafy greens, Dr. Cheema says, is that they’re high in vitamin K, explaining, “Vitamin K helps guide calcium into your bones where it belongs and away from your artery walls, preventing them from becoming hard and calcified.” In this way, the veggie supports your heart and your bones!
While food can be a powerful agent for lowering blood pressure, often it’s not enough; that’s where blood pressure-lowering medications come in. But Dr. Runge emphasizes that food and medications should work together; it’s still important to maintain a heart-healthy diet even if you are taking a blood pressure-lowering medication.
It’s also important to know that one in three adults with high blood pressure doesn’t know they have it. “You cannot directly feel high blood pressure or high cholesterol; they are often called ‘silent’ conditions. The only way to know if your arteries are under stress is to have your key health numbers checked regularly. This means getting your blood pressure, cholesterol and blood sugar levels measured by a doctor. Managing your heart health starts with knowing what you need to manage,” Dr. Cheema emphasizes.
If you don’t know your numbers, consider this your sign to book an appointment with your healthcare provider. And maybe plan on picking up some pomegranates on your way home after your appointment.
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Sources:
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Dr. Asimin Cheema, MD, internal medicine doctor and cardiologist with Your Doctors Online
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Dr. Karol Watson, MD, PhD, attending cardiologist and a professor of medicine at the David Geffen School of Medicine at UCLA
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Dr. Marschall S. Runge, MD, former executive vice president for medical affairs and chief executive officer of Michigan Medicine and author of The Great Healthcare Disruption.
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Hypertension Prevalence, Awareness, Treatment, and Control Among Adults Age 18 and Older: United States, August 2021 – August 2023. Centers for Disease Control and Prevention
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Overview: High blood pressure. InformedHealth.org. National Library of Medicine
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High blood pressure dangers: Hypertension’s effects on your body. Mayo Clinic
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Asgary, S., Keshvari M., Sahebkar, A., et al. (2017). Pomegranate Consumption and Blood Pressure: A Review. Current Pharmaceutical Design. 23(7):1042-1050.
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Bahari, H., Omidian K., Goudarzi, K., et al. (2024). The effects of pomegranate consumption on blood pressure in adults: A systematic review and meta-analysis. Phytotherapy Research. 38(5):2234-2248.
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Aviram, M. and Rosenblat, M. (2013). Pomegranate for Your Cardiovascular Health.Rambam Maimonides Medical Journal. 4(2):e.00013
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Brkic, D., Bosnir, J., Bevardi, M., et al. (2017). Nitrate in leafy green vegetables and estimated intake. African Journal of Traditional, Complementary and Alternative Medicines. 14(3): 31-41.
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What Is High Blood Pressure? National Heart, Lung, and Blood Institute
This story was originally reported by Parade on Nov 18, 2025, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.