10 Foods That Lower Blood Pressure

Vegetables like kale, spinach, Swiss chard, and other leafy greens are rich in potassium, which can help balance sodium levels and lower blood pressure.

1. Leafy Green Vegetables

Blueberries, strawberries, and raspberries contain antioxidants called flavonoids, which may contribute to lower blood pressure.

2. Berries

Beets are high in nitrates, which can help dilate blood vessels and improve blood flow, potentially leading to lower blood pressure.

3. Beets

Oats contain beta-glucans, a type of soluble fiber that may contribute to lower blood pressure by improving blood vessel function.

4. Oats

Bananas are a good source of potassium, a mineral that helps regulate blood pressure by balancing the effects of sodium.

5. Bananas

Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which have been associated with lower blood pressure levels.

6. Fatty Fish

Garlic contains allicin, a compound that may have blood pressure-lowering effects and other cardiovascular benefits.

7. Garlic

Almonds, walnuts, flaxseeds, and chia seeds are examples of foods rich in potassium, magnesium, and fiber, all of which may contribute to lower blood pressure.

8. Nuts and Seeds

Low-fat dairy products such as yogurt and milk are good sources of calcium and may help regulate blood pressure.

9. Low-Fat Dairy

Extra virgin olive oil is a healthy source of monounsaturated fats and antioxidants, which may contribute to improved heart health and lower blood pressure.

10. Olive Oil

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