Leafy Greens - Vegetables like spinach, kale, and Swiss chard are high in potassium, which helps the kidneys get rid of more sodium through your urine, lowering blood pressure.
Berries - Blueberries, raspberries, and strawberries are rich in natural compounds called flavonoids. Eating these fruits can prevent hypertension and help lower blood pressure.
Beets - High in nitric oxide, which can help open your blood vessels and lower blood pressure. Beets can be juiced, cooked, or eaten raw.
Oats - A diet high in fiber and whole grains, such as oats, can help improve blood pressure and reduce the risk of cardiovascular disease.
Bananas - These are a great source of potassium, a mineral that plays a vital role in managing hypertension. One to two bananas a day can help control blood pressure.
Salmon and Fatty Fish - Rich in omega-3 fatty acids, which can decrease blood pressure, reduce inflammation, and lower triglycerides. Mackerel and salmon are great sources of omega-3s.
Garlic - A natural antibiotic and antifungal food. Its main active ingredient, allicin, is believed to improve blood pressure by increasing the amount of nitric oxide in the body.
Dark Chocolate - Cocoa-rich dark chocolate has been found to improve blood pressure. Look for chocolates that contain at least 70% cocoa solids.
Seeds - Unsalted seeds, such as pumpkin, sunflower, and flax seeds, are high in potassium, magnesium, and other minerals known to reduce blood pressure.
Watermelon - Contains an amino acid called citrulline, which may help to manage high blood pressure.
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