12 Foods That Lower Blood Pressure

1. Leafy greens

Eating one cup of raw leafy greens or a half-cup of cooked greens a day may help lower systolic blood pressure and reduce the risk of cardiovascular disease

2. Berries

Consuming berries has been linked to reduced cardiovascular risk, and blueberries in particular may lower blood pressure and improve blood vessel function.

3. Red beets

Several studies concluded that drinking beetroot juice appears to lower blood pressure in both healthy people and those with prehypertension and hypertension.

4. Milk and yogurt

Studies have shown that consuming skim milk may reduce the risk of high blood pressure.This may be because of the calcium, potassium, or other nutrients such as protein.

5. Oatmeal

Studies have shown that people with hypertension who add oats to their diet can significantly reduce systolic and diastolic blood pressure.

6. Bananas

Potassium helps manage hypertension by reducing sodium in the body and easing tension in the walls of the blood vessels.

7. Salmon and other fatty fish

Scientists believe the omega-3 fatty acids in fish—particularly docosahexaenoic acid (DHA)—cause this change, though it’s unclear how this happens.

8. Seeds

Flaxseed, sunflower seeds, chia seeds, and pumpkin seeds are good sources of potassium, magnesium, and fiber and therefore may help to lower blood pressure.

9. Dark chocolate

Researchers believe compounds in cocoa called flavanols boost the production of nitric oxide, which relaxes blood vessels and lowers blood pressure.

10. Pistachios 

Pistachios are a source of fiber,plant protein, healthy fats,potassium, & magnesium, all of which are good for the heart.This combination may be why the nuts  help lower blood pressure

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