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For adults under 65, it's that upper number in your blood pressure reading that may be the best indicator of future heart problems or even premature death. One safe, effective way to decrease blood pressure for all age groups is to eat foods that work naturally to dilate blood vessels so the heart doesn't have to work so hard.
Eat more of these six fabulous foods for an easy, delicious way to help lower your blood pressure numbers.
Having a bowl of breakfast cereal, especially whole-grain, high-fiber cereals like oatmeal, oat squares, bran flakes or shredded wheat, can reduce your chance of developing high blood pressure, Harvard University researchers recently found. Drinking a glass of beet juice can lower blood pressure within just a few hours, according to a Queen Mary University of London study published last year in the American Heart Association journal Hypertension. AARP is a nonprofit, nonpartisan organization that helps people 50 and older improve the quality of their lives. Readings may vary more and doctors need to be careful in prescribing blood pressure medication for older patients.

Blueberries, as well as raspberries and strawberries, contain natural compounds called anthocyanins that protect against hypertension, according to a recent British and American study of about 157,000 men and women published in the American Journal of Clinical Nutrition. But did you know that a baked potato is high in potassium and magnesium, two important minerals that can help fight high blood pressure? The nitrate in the juice has the same effect as taking a nitrate tablet, the researchers found. Eating a one-ounce square of dark chocolate daily can help lower blood pressure, especially in people who already have hypertension, according to Harvard researchers who analyzed 24 chocolate studies. Add to that the recent research on blueberries, and you could double your health rewards by topping your cereal with berries.
Research shows that if Americans boosted their potassium intake, adult cases of high blood pressure could fall by more than 10 percent. Beet juice can be found at some health food stores and specialty groceries such as Whole Foods.
The women who ate the most low-fat dairy products — yogurt, low-fat cottage cheese, frozen yogurt, skim or low-fat milk — were 11 percent less likely to develop high blood pressure.

Dark chocolate is high in flavonoids, natural compounds that cause dilation of the blood vessels. As for magnesium, many older Americans fail to get enough in their diet, according to the National Institutes of Health. Other nitrate-rich foods include spinach, lettuce, cabbage, carrots and, of course, whole beets. Look for chocolates that say they contain 50 to 70 percent cacao, such as Ghirardelli 60 percent cacao dark chocolate squares. In addition to baked potatoes, here are some other foods high in both these minerals: halibut, spinach, bananas, soybeans, kidney beans and plain nonfat yogurt.

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