10 Foods to Lower Blood Pressure

Green leafy veggies such as kale, spinach, broccoli and collards are some of those foods loaded with natural, hypotensive potassium. They’re also abundant in vitamins such as K, B6, A and C, fiber and magnesium.

Berries are famous for being rich in antioxidants. These are compounds that the protect your body, including your blood vessels, from damage from free radical oxygen molecules. Blueberries are especially high in antioxidants, but don’t forget blackberries and strawberries.

The great thing about beets is that their tops are eaten as green leafy vegetables, and their bulbs are filled with nitrates that support the health and functioning of your blood vessels. On top of this, they’re loaded with vitamins such as folate, C and A and minerals such as potassium, iron and magnesium. The fiber in beet greens also lowers the inflammation that might contribute to high blood pressure.

You’ve probably heard that doctors recommend that people with low potassium eat a banana a day. Bananas are chock full of potassium, which balances out the hypertensive sodium that might be found in your diet. Bananas also have good levels of fiber, magnesium and vitamin C.

Oats are abundant in a type of fiber called beta-glucan. This fiber reduces bad cholesterol, supports healthy insulin levels and helps lower high blood pressure.

Fatty, cold water fish include salmon, anchovies, sardines and mackerel. They’re famous for their cholesterol-lowering omega-3 fatty acids. You only need to enjoy a serving of fatty fish twice a week to get the health benefits.

Garlic is known to stimulate the production of nitric oxide in the body. This relaxes your blood vessels, which allows blood to flow at a lower pressure. Indeed, garlic is so good at lowering blood pressure that some doctors prescribe it over hypotensive medications. Garlic can even reduce hardening of the arteries, which can lead to heart attacks and stroke.

Seeds are little packets of energy. Flaxseeds are especially beneficial when it comes to lowering blood pressure. Like cold water fatty fish, they’re full of omega-3 fatty acids. Other seeds with hypotensive properties include chia seeds, sunflower seeds, hemp seeds and pumpkin seeds.

If you’re looking for an excuse to eat more dark chocolate, here it is. Even a little square a day can have noticeable results. The reason is that dark chocolate is full of flavanols. These compounds bring a chemical called S-nitrosoglutathione, which relaxes your blood vessels and allows blood to flow with lowered pressure.

Pomegranates are a beautiful fruit. Crack the red husk open to reveal hundreds of glistening, ruby red seeds. Some people find eating the flesh around these seeds a bit fiddly, but it’s no problem. Feel free to indulge in the juice.

Pomegranates are already abundant the vitamins, minerals and fiber that keeps your heart healthy. But the real secret of this fruit is that it lowers levels of a protein called ACE, or angiotensin converting enzyme. This enzyme is responsible for the size of your blood vessels. When there’s too much, your blood vessels can constrict, and raise your blood pressure.