Eating a little more nitrate-rich food each day—like beets or spinach—can help your blood vessels work better, making them more flexible, and this happens even if your blood pressure doesn’t drop.

Taking nitrate-rich supplements every day for a month can help people with high blood pressure have healthier blood vessels—making them more flexible and better at opening up to let blood flow smoothly.

Eating a little more nitrate-rich food each day—like spinach or beets—might help your arteries bounce back better from heartbeats, lowering the pressure in your main arteries and making your heart work a bit less hard.

If you eat more foods rich in nitrate—like spinach or beets—your blood pressure might drop a little bit each day, and this effect is even stronger if you already have high blood pressure. It could be a natural way to help manage blood pressure without pills.

Eating vegetables high in natural nitrates might help lower your blood pressure and make your blood vessels more flexible, because your body turns those nitrates into a substance that helps relax your blood vessels and reduce swelling.

Taking nitrate-rich supplements every day can lower blood pressure just as much in people who aren't on blood pressure meds as in those who are—meaning it might help even more on top of their regular medicine.