Foods That Reduce ACE: A Guide to Natural ACE Inhibitors

December 21, 2025 •

3 min read

According to the American Heart Association, a diet rich in fruits, vegetables, and low-fat dairy can help support healthy blood pressure by providing natural compounds that may act as ACE inhibitors. This guide will detail various foods that reduce ACE activity, exploring how simple dietary changes can contribute to cardiovascular wellness.

Quick Summary

This article explores various foods that can help inhibit the Angiotensin-Converting Enzyme (ACE) naturally. It covers key compounds like bioactive peptides and flavonoids, and essential minerals that contribute to better blood pressure regulation. This guide highlights how specific dietary choices can support heart health.

Key Points

Bioactive Peptides: Fermented dairy products and certain seeds release small protein fragments called bioactive peptides that can inhibit ACE, helping to regulate blood pressure.
Potassium and Magnesium: Minerals like potassium (found in spinach, bananas, and potatoes) and magnesium (in leafy greens and nuts) are crucial for relaxing blood vessel walls and managing blood pressure.
Flavonoids: Found in fruits, dark chocolate, and teas, flavonoids are powerful antioxidants that can improve blood vessel health and contribute to ACE inhibition.
Fermented Foods: Fermented products like yogurt, cheese, and natto are excellent sources of naturally occurring ACE-inhibiting compounds released by microbial action.
Garlic and Soy: Specific foods like garlic, rich in organosulfur compounds, and soy products, containing beneficial isoflavonoids, have scientifically supported ACE-inhibitory properties.
Synergy with Diet: The benefit of these foods is maximized as part of a balanced, heart-healthy dietary pattern that includes a variety of nutrient-rich fruits, vegetables, and lean proteins.

Understanding ACE and its Role in Blood Pressure

Angiotensin-Converting Enzyme (ACE) is a key enzyme in the body's renin-angiotensin system, which regulates blood pressure and fluid balance. ACE converts angiotensin I into angiotensin II, a potent compound that constricts blood vessels, leading to increased blood pressure or hypertension. While synthetic ACE inhibitor medications are commonly used to block this action, research indicates that natural compounds in many foods can also modulate ACE activity.

The Science Behind Food-Based ACE Inhibition

Foods contain natural compounds that can inhibit ACE through various mechanisms:

Bioactive Peptides: Small protein fragments released during the digestion or fermentation of certain foods. They can block ACE's active site, preventing the formation of angiotensin II. Sources include dairy products, fermented soybeans, and some fish.
Flavonoids and Polyphenols: Plant compounds known for antioxidant and cardiovascular benefits. They can inhibit ACE activity and improve endothelial function. Sources include berries, cocoa, and green tea.
Minerals: Potassium and magnesium are essential for blood pressure regulation. Potassium helps balance sodium and relaxes blood vessels, while magnesium also aids in blood vessel relaxation.

Key Foods That Reduce ACE

Including specific foods in your diet can provide natural ACE-inhibiting compounds.

Dairy Products

Fermented dairy, such as yogurt and some cheeses, are good sources of bioactive peptides. Certain yogurts and fermented milk products contain peptides like Val-Pro-Pro (VPP) and Ile-Pro-Pro (IPP), shown to have ACE-inhibitory effects. Milk proteins can be broken down into ACE-inhibiting peptides, and aged cheeses also contain these compounds.

Legumes and Seeds

Legumes and seeds provide protein and minerals that help reduce ACE activity.

Soybeans: Fermented soy products like natto and tofuyo, and soy protein hydrolysates, show significant ACE inhibitory activity.
Lentils and Black Soybeans: These legumes exhibit high ACE inhibition due to their peptide content.
Pumpkin and Sesame Seeds: Extracts from these seeds have been shown to effectively inhibit ACE.

Fruits and Vegetables

Plant-based foods offer a variety of ACE-reducing compounds.

Garlic: Compounds in garlic, like allicin, can inhibit ACE and promote vasodilation. Aged garlic extract has been shown to reduce blood pressure.
Berries and Pomegranate: Rich in flavonoids and anthocyanins, berries (especially blueberries and cranberries) and pomegranate juice can improve cardiovascular health and endothelial function.
Leafy Greens and Spinach: These are high in magnesium and potassium, which help regulate blood pressure.
Pears and Nectarines: Studies have shown pears to have notable ACE inhibitory effects, with nectarines also showing similar properties.

Other Notable Foods

Dark Chocolate and Cocoa: Cocoa flavanols can reduce blood pressure by acting on the vascular system. Dark chocolate with high cocoa content is recommended.
Tea: Green and black teas contain polyphenols and flavanols with demonstrated ACE-inhibitory activity.
Oily Fish: Proteins from fish like salmon and mackerel contain bioactive peptides with significant ACE inhibitory effects.

Comparison: Natural vs. Synthetic ACE Inhibitors

Synthetic ACE inhibitors like Captopril and Lisinopril are effective for hypertension, while natural inhibitors from food can be a complementary, safer approach, particularly for milder cases or prevention.


Feature	Natural ACE Inhibitors	Synthetic ACE Inhibitors
Mechanism	Release of bioactive peptides and polyphenols via digestion and fermentation.	Directly block the ACE enzyme's active site with specific drug molecules.
Source	Found in various food sources like dairy, legumes, and plants.	Pharmaceutical drugs manufactured in a lab.
Side Effects	Typically minimal to none when consumed as part of a balanced diet; depend on individual food sensitivities.	Can include a persistent cough, dizziness, and fatigue. More serious effects can occur.
Potency	Generally lower potency, but can provide continuous, mild regulation over time.	High potency, designed for treating moderate to severe hypertension.
Usage	Best used as a complementary approach to support overall health and manage mild conditions.	Prescribed by a doctor to treat hypertension and other cardiovascular issues.
Availability	Widely available through diet; can be incorporated into daily meals.	Requires a doctor's prescription.

Conclusion

Incorporating foods that reduce ACE activity is a practical way to support cardiovascular health. Nutrient-dense foods like fermented dairy, legumes, leafy greens, and berries provide bioactive peptides, minerals, and polyphenols that can help regulate blood pressure. These foods offer significant benefits but should not replace medication for severe hypertension. Always consult a healthcare professional before making major dietary changes, especially with existing medical conditions. A balanced diet and healthy lifestyle are powerful tools for wellness.

Frequently Asked Questions

ACE, or Angiotensin-Converting Enzyme, is an enzyme that regulates blood pressure by converting a hormone called angiotensin I into angiotensin II, which constricts blood vessels. Inhibiting ACE can help relax these vessels and lower blood pressure.

Natural ACE inhibitors from foods should not replace prescribed medication for hypertension. They can be a beneficial complementary approach for mild conditions, but severe hypertension requires medical supervision. Consult a doctor before changing your regimen.

Yes, research confirms that specific lactic acid bacteria used in fermentation can release bioactive peptides from milk proteins. These peptides, such as VPP and IPP, have demonstrated ACE-inhibitory effects in studies.

Some of the best food sources for bioactive peptides with ACE-inhibitory properties include fermented dairy (yogurt, kefir, certain cheeses), soybeans (natto, tofuyo), and fish protein hydrolysates.

Potassium helps the body eliminate excess sodium, which can lower blood pressure. Magnesium promotes the relaxation of blood vessel walls. Both minerals play a crucial role in complementing the ACE-inhibitory effects of other foods.

Yes, garlic contains organosulfur compounds, such as allicin, that can inhibit ACE and promote vasodilation. Aged garlic extract has been shown to be particularly effective in lowering blood pressure.

Flavonoids are plant compounds that act as antioxidants, protecting blood vessels from damage and supporting endothelial function. Studies indicate that these compounds can also directly inhibit ACE activity.