The 8 Best Foods for High Blood Pressure

1. Citrus fruit

They're high in vitamins, minerals, and plant chemicals, which may help keep your heart healthy by lowering risk factors for heart disease such as high blood pressure.

2. Salmon and other fatty fish

Fatty fish are high in omega-3 fats, which have been linked to improved heart health. These fats may help lower blood pressure by reducing inflammation.

3. Leafy greens

1 cup (175 grams) cooked Swiss chard, for example, provides 20% and 36% of your daily potassium and magnesium needs, respectively.

4. Nuts and seeds

Arginine is an amino acid that is required for the production of nitric oxide, a molecule that is necessary for blood vessel relaxation and blood pressure decrease.

5. Legumes

Legumes are high in magnesium and potassium, two elements that assist regulate blood pressure. Several observational studies suggest that legumes may help decrease blood pressure.

6. Berries

Berries provide numerous health benefits, including the ability to lower risk factors for heart disease such as high blood pressure.

7. Amaranth

Consuming whole grains such as amaranth may help decrease your blood pressure. Whole grain diets may reduce your risk of high blood pressure, according to research.

8. Olive oil

The oil extracted from the olive tree's fruit offers several health benefits, including the reduction of blood pressure and other risk factors for heart disease.

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