6 Thanksgiving Foods That Won’t Raise Your Blood Pressure

If you’re keeping your blood pressure in mind this Thanksgiving, you don’t have to overhaul the menu. Many classic dishes already promote healthy blood pressure. You just need to know which ones to pile on your plate.

1. Herb Roasted Sweet Potatoes

“Sweet potatoes are one of the best sources of potassium and are versatile enough to be prepared in multiple ways,” says Gretchen Zimmermann, RD, registered dietitian at Vida Health.

“Potassium helps the kidneys eliminate excess sodium and relaxes blood vessels for better blood flow,” she added, both of which are essential for keeping blood pressure in a healthy range.

You can just skip the classic marshmallow-topped casserole. Added sugar can negate the benefits of the vegetable. Instead, Zimmerman recommended roasting sweet potato wedges with olive oil and herbs, baking them whole, or mashing them with a little olive oil instead of cream.

2. Baked White Potatoes with Greek Yogurt

Although they often get a bad reputation, regular potatoes are a real source of potassium.

“Potatoes are naturally high in potassium, which is great for blood pressure,” says Lindsay Malone, MS, RD, LD, a clinical dietitian and instructor at Case Western Reserve University.

This mineral helps offset the effects of sodium, reduces water retention and promotes better dilation of blood vessels, all essential for maintaining healthy blood pressure.

However, mashed potatoes can quickly become a sodium-saturated dish. “Traditional mashed potatoes often come with lots of salt, butter and cream,” Zimmermann said.

For a heart-healthy version, Zimmerman suggested roasted potatoes with rosemary or thyme, a baked potato topped with olive oil, herbs or Greek yogurt, or lightly prepared mashed potatoes with low-sodium broth instead of cream.

3. Sautéed Leafy Greens with Garlic and Lemon

Leafy greens like spinach, kale, and chard are rich in magnesium and calcium, two minerals linked to healthier blood pressure.

“Spinach is particularly notable because it naturally contains dietary nitrates, which may help lower blood pressure,” Zimmermann said.

These nitrates turn into nitric oxide, which dilates blood vessels and improves circulation, promoting healthy blood pressure levels.

Zimmerman recommended sautéing spinach or kale in olive oil with garlic and lemon, adding greens to fresh salads, or lightly steaming them. Creamed spinach or thick cheese sauces add unnecessary saturated fat and sodium, she added.

4. Green Beans with Olive Oil and Herbs

Green beans are a simple and versatile vegetable full of fiber, potassium, and antioxidants.

Fiber helps regulate fluid balance, while potassium and antioxidants promote healthier blood pressure by easing pressure on blood vessels.

But how they’re prepared for Thanksgiving can make or break their benefits.

“Green beans sautéed in olive oil with herbs promote healthy blood pressure,” Malone said. “A green bean casserole made with canned soup and savory toppings adds a lot of sodium and saturated fat, which can detract from these benefits.”

5. Seasonal Roasted Vegetables

Seasonal roasted vegetables, such as pumpkin, squash and Brussels sprouts, are high in potassium, magnesium, fiber, and vitamin C. Each of these nutrients plays a role in maintaining healthy blood pressure by helping fight sodium, easing tension in blood vessels, and reducing inflammation.

“Season them with herbs, olive oil and just a pinch of salt,” Zimmermann said. Roasting caramelizes natural sugars and enhances flavor without the need for thick sauces, which can add sodium and saturated fat.

6. Roasted Turkey with Garlic, Citrus and Herbs

“Turkey itself is lean and high in protein, which can be part of a balanced, blood pressure-friendly meal when prepared without too much salt,” Malone said.

Lean protein helps maintain stable blood sugar levels, keeps you full longer, and provides amino acids that help maintain healthy blood vessel function, all of which indirectly support blood pressure.

For a more heart-healthy preparation, Zimmermann recommends seasoning your turkey with herbs, garlic and citrus fruits. Try to avoid high-sodium brines or rubs and consider skipping the savory sauce if you can.