It may be time to add some greens to your diet. Although a spinach salad may not be as tempting as a cookie, this small dietary change can lead to significant results. Dr. Deepak Talreja, a cardiologist and medical director of cardiology at the Sentara Health clinic network, claims that daily consumption of spinach may lead to a reduction in blood pressure—sometimes within just a few hours, according to a report on Metro.
According to him, “Spinach may help reduce systolic blood pressure, mainly due to its high amount of dietary nitrates. When we eat nitrate-rich foods, the body converts them into nitric oxide—a molecule that relaxes and dilates blood vessels.” This process allows for easier blood flow and reduces resistance in the blood vessels, which may lead to a drop in blood pressure.
Various studies, particularly a randomized trial published in the journal Hypertension, found that a diet rich in leafy green vegetables like spinach significantly reduced both systolic and diastolic blood pressure in people with hypertension—especially when the intake was daily and consistent. A study published in Clinical Nutrition Research revealed that daily consumption of spinach reduced blood pressure and improved arterial flexibility. Participants in the study who consumed spinach for seven days experienced a significant drop in both systolic and diastolic blood pressure, as well as improvements in arterial flexibility markers, compared to the control group.
In addition to spinach, a study conducted on beetroot juice showed similar results. Sixty-eight participants with high blood pressure drank 250 ml of nitrate-rich beet juice or placebo nitrate-free juice daily for four weeks. The results showed a significant reduction in blood pressure—both in clinical measurements, at-home checks, and in continuous 24-hour monitoring.
Spinach is also rich in potassium, which helps balance sodium levels in the body and thus contributes to blood pressure regulation. Additionally, it is an excellent source of magnesium and essential antioxidants like vitamin C, vitamin E, and beta-carotene—which can reduce the risk of atherosclerosis and high cholesterol.
Dr. Talreja emphasizes: “Although spinach does not replace medication, it can certainly be part of an overall nutritional strategy, in line with dietary recommendations such as the DASH diet or the Mediterranean diet—both of which are associated with a reduced risk of heart disease.”
In conclusion, whether in a salad, smoothie, or cooked dish—adding spinach to your daily menu may benefit heart health and blood pressure in a natural and simple way.