vegetables, such as spinach, broccoli, and carrots, fruits, such as apples, oranges, and bananas, fish, particularly those rich in omega-3 fatty acids
lean cuts of beef or pork, skinless chicken or turkey, eggs, fat-free or low-fat dairy products, such as cheese and yogurt, whole grains, such as brown rice and whole-grain bread, nuts and beans
Try not to eat foods that are high in saturated or trans fats. Examples include fast food, hot dogs, and frozen food.
Sodium can increase blood pressure, so limit your intake to 1,500 milligrams or less per day.
Potassium can actually counteract the effect that sodium has on your blood pressure. Try to boost consumption of foods rich in potassium, such as bananas, spinach, and tomatoes.
Caffeine is a stimulant that raise blood pressure. If you have hypertension,try to limit your intake,particularly before activities that can raise blood pressure,like exercise.
Drinking excess alcohol can raise your blood pressure. Consume it in moderation. That means two drinks per day for men and one drink per day for women.
Foods with added sugars can add calories to your diet that you don’t need. Avoid foods and drinks that contain added sugars or sweeteners, such as soft drinks, cakes, and candies.
A 2010 analysis of 15 studies suggests that dark chocolate may slightly reduce blood pressure.If you’re eating chocolate, choose dark chocolate over other types