Leafy Green Leafy greens like spinach, kale, collard greens, and Swiss chard are rich in potassium, which helps the kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure.
Berrie Blueberries, strawberries, and raspberries contain flavonoids, which are natural compounds that can reduce blood pressure. Incorporating berries into your diet can be a delicious way to potentially lower blood pressure.
Beet High in nitric oxide, beets can help open your blood vessels and lower blood pressure. Drinking beetroot juice has been shown to reduce blood pressure in the short and long terms.
Oat Oats contain a type of fiber called beta-glucan, which has been shown to reduce blood pressure levels. Eating a bowl of oatmeal or oats-based cereal for breakfast is a great way to start your day on a heart-healthy note.
Banana Bananas are a great source of potassium, which is vital for controlling high blood pressure. Since potassium reduces the effects of sodium, eating a banana a day can help maintain arterial health and reduce blood pressure.
Garlic Garlic is famous for its health benefits, including blood pressure reduction. It contains allicin, a compound that is thought to contribute to the relaxation and dilation of blood vessels, thus lowering blood pressure.
Yogurt Yogurt and other dairy products contain calcium which is key for maintaining healthy blood pressure. Opt for low-fat or non-fat varieties to get the benefits without added saturated fat.
Dark Chocolate Dark chocolate (at least 70% cocoa) contains flavonoids that can help reduce blood pressure. However, it should be consumed in moderation, as it can be high in calories and sugar.