Best Foods for High Blood Pressure

A healthy diet is essential for lowering blood pressure and maintaining optimal levels, and research has shown that including certain foods in your diet

1. Citrus fruits

They’re loaded with vitamins, minerals, and plant compounds that may help keep your heart healthy by reducing heart disease risk factors like high blood pressure

2. Salmon

These fats may help reduce blood pressure levels by reducing inflammation and decreasing levels of blood-vessel-constricting compounds called oxylipins

3. Swiss chard

Swiss chard is a leafy green that’s packed with blood-pressure-regulating nutrients, including potassium and magnesium

4. Pumpkin seeds

They’re a concentrated source of nutrients important for blood pressure control, including magnesium, potassium, and arginine, an amino acid needed for the production of nitric oxide

5. Beans and lentils

Beans and lentils are rich in nutrients that help regulate blood pressure, such as fiber, magnesium, and potassium. Numerous studies have shown that eating beans

6. Berries

Berries have been associated with a variety of impressive health benefits, including their potential to reduce heart disease risk factors like high blood pressure

7. Amaranth

Eating whole grains like amaranth may help lower your blood pressure levels. Studies show that diets rich in whole grains may decrease your risk of high blood pressure.

8. Pistachios

Pistachios are highly nutritious, and their consumption has been linked to healthy blood pressure levels. They’re high in a number of nutrients essential for heart health

9. Carrots

Carrots are high in phenolic compounds, such as chlorogenic, p-coumaric, and caffeic acids, that help relax blood vessels and reduce inflammation, which may help lower blood pressure levels

10. Celery

Celery is a popular vegetable that may have positive effects on blood pressure. It contains compounds called phthalides, which may help relax blood vessels and lower blood pressure levels

11. Tomatoes

Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.

12. Broccoli

Broccoli is known for its many beneficial effects on health, including the health of your circulatory system. For example, adding this cruciferous veggie to your diet may be a smart way to reduce blood pressure.