High blood pressure, often known as hypertension, is the most prevalent reversible risk factor for heart disease. All patients with high blood pressure, especially those using blood pressure-lowering medication, should follow a balanced, heart-healthy diet. Research has shown that having certain foods in your diet, particularly those high in particular minerals like potassium and magnesium, lowers your blood pressure levels. Nutritional balance is essential for lowering blood pressure and keeping it at healthy levels.

The following foods can reduce blood pressure: 

1. Berries

Blueberries and strawberries contain anthocyanins, a group of flavonoid antioxidants.

2. Bananas

Bananas contain potassium, which can help manage hypertension. One medium banana has 422 mg of potassium, making it a Reliable Source of the mineral.

3. Salmon and other fatty fish

Fatty fish is a great source of omega-3 fats, which have a significant favorable influence on heart health. These fats might support a reduction in blood pressure by lowering oxylipin levels and inflammation, both of which tighten blood vessels.

4. Pumpkin seeds

Despite being small, pumpkin seeds are packed with nutrients. They include concentrated amounts of minerals including potassium, magnesium, and arginine, an amino acid required for the synthesis of nitric oxide, which is crucial for opening up blood vessels and lowering blood pressure. Nitric oxide is crucial for regulating blood pressure as well.

5. Beans and lentils

Among the nutrients present in beans and lentils that lower blood pressure includes fiber, magnesium, and potassium. Eating beans and lentils may help decrease high blood pressure, according to many researchers.

6. Dark chocolates

The antioxidant Flavonoids that are found in dark chocolates may aid in blood pressure according to the American Heart Association.

7. Leafy green vegetables

Leafy green veggies' high nitrate content helps regulate blood pressure. Consuming at least 1 cup of green leafy vegetables each day may help lower blood pressure and minimize the chance of developing cardiovascular disease, according to some studies.

8. Oats

Oats include beta-glucan, a kind of fiber that may be good for blood pressure and heart health.

When paired with other lifestyle changes, eating a balanced diet can significantly lower blood pressure levels and help reduce your risk of getting heart disease. You may be able to reach and maintain good blood pressure levels by including particular foods in your meals and snacks, such as leafy greens, berries, beans, lentils, seeds, fatty fish, citrus fruits, and carrots.

PDO I Kimberly M. Tanador, RND

References:

The 17 Best Foods for High Blood Pressure

https://www.healthline.com/nutrition/foods-high-blood-pressure#2.-Salmon-and-other-fatty-fish

https://www.medicalnewstoday.com/articles/322284#list-of-foods