Broccoli’s Underrated Vegetable Cousin Can Lower Blood Pressure And Help You Lose Weight

According to a 2020 review in Gland Surgery, up to 78% of all people with high blood pressure are also clinically obese. But there’s good news if you’re someone who struggles with hypertension and a higher than desired BMI: Eating some foods can simultaneously help control both conditions.

If you’re interested in using food to improve your blood pressure levels and maintain a healthier weight, be sure to stop by your grocery store’s produce aisle. There, look for a vegetable called broccoli rabe (sometimes spelled “raab”) and pick up a bunch.

Despite its name, broccoli rabe isn’t just another version of traditional broccoli. Yes, it’s a cruciferous vegetable, but since it’s a member of the turnip family, it’s more like broccoli’s cousin than sibling. From a texture and taste perspective, broccoli rabe isn’t like regular broccoli, either, as it’s leafy and bitter. However, it’s hard to beat broccoli rabe’s cardioprotective and filling nutritional scorecard.

For every 100 grams of broccoli rabe you consume, you trade just 25 calories for 118 milligrams of calcium, 343 milligrams of potassium, and 2.8 grams of fiber (via NutritionValue). The first two of those nutrients are supportive to the cardiovascular system; the last encourages appetite suppression.

In clinical studies, calcium has shown itself to be potentially beneficial to those with elevated blood pressure. For instance, a 2022 Cochrane review of multiple studies found that daily dietary doses of at least 1,000 milligrams of calcium caused slight but notable drops in human subjects’ systolic and diastolic blood pressure readings.

In a 2019 review in Nutrients, researchers examined numerous studies and found a relationship between low calcium intake and high blood pressure. They concluded that a lack of calcium seemed to correspond with higher amounts of the blood pressure-increasing hormone angiotensin.

Potassium can have a positive effect on blood pressure, too. In fact, the American Heart Association (AHA) recommends using potassium to regulate blood pressure, noting that potassium helps flush sodium out of the body and encourages the blood vessels to relax. And in a 2024 article in Hypertension, researchers indicate that consuming food-based potassium can drive down blood pressure and reduce stroke risk. 

On to fiber, which offers multiple health advantages, including ease in controlling appetite. Case in point: In a 2022 trial in Nutrients, human subjects who ate a fiber-rich supplement for three weeks reported an increase in their satiety levels.

In terms of fiber’s link to weight loss, adding more fiber can cause some people to lose weight — even if that’s all they do. The reason goes back to feelings of fullness that curb the desire to overeat. Speaking to WebMD, registered dietitian Stephanie Polizzi advises drinking plenty of water to further enhance the appetite-suppressant capabilities of fiber.

Of course, you won’t be able to leverage broccoli rabe as a nutritional powerhouse packed with calcium, potassium, and fiber if you aren’t sure how to eat it. And the first step is cooking it to mellow its intense, bitter taste. For instance, try pairing broccoli rabe with rich cheeses and meats. Alternatively, consider roasting it; roasted broccoli rabe can add flavorful (and colorful) overtones to toasted sandwiches.