The 10 Best Foods for High Blood Pressure

Following a heart-healthy diet may help lower your blood pressure. Eating foods with nutrients like potassium and magnesium may be especially helpful.
Hypertension, or high blood pressure, is the most common preventable risk factor for heart disease (1Trusted Source).
Lifestyle changes and dietary modifications can also help lower blood pressure levels and reduce your risk of heart disease. Doctors may also prescribe medications to reduce blood pressure levels, including angiotensin-converting enzyme (ACE) inhibitors.

Here are the some best foods for high blood pressure.
۱. Citrus fruit
Citrus fruits may help lower blood pressure. They’re loaded with vitamins, minerals, and plant compounds, that could help keep your heart healthy by reducing risk factors for heart disease like high blood pressure (4).
Citrus fruits can include:
• grapefruit
• oranges
• lemons
Drinking orange and grapefruit juice may help reduce blood pressure. But grapefruit and grapefruit juice can interfere with common medications for lowering blood pressure, so consult a healthcare professional before adding this fruit to your diet (4).

۲. Salmon and other fatty fish
Fatty fish are an excellent source of omega-3 fats, which have significant heart benefits. These fats may help reduce blood pressure levels by lowering inflammation.
Higher omega-3 fat levels in the diet, including fish, may also lower the risk of high blood pressure in young adults with no history of heart disease or diabetes (7Trusted Source).

۳. Leafy greens
spinach is an example of leafy greens that may help lower blood pressure.
These leafy greens are a source of the nutrients such as potassium and magnesium, which support optimal blood pressure levels.

۴. Nuts and seeds
Nuts and seeds may have a beneficial effect on blood pressure. Examples of nuts and seeds to eat as part of a balanced diet focused on lowering blood pressure include:
• pumpkin seeds
• flaxseed
• chia seed
• pistachios
• walnuts
• almonds
Many nuts and seeds offer a concentrated source of nutrients important for blood pressure control, including fiber and arginine. Arginine is an amino acid needed to produce nitric oxide, an essential compound for blood vessel relaxation and blood pressure reduction (12Trusted Source).

۵. Legumes
Legumes are rich in nutrients that help regulate blood pressure, such as magnesium and potassium. Numerous observational studies suggest legumes may help lower high blood pressure levels (17Trusted Source).
Legumes include:
• lentils
• beans
• peas

۶. Berries
Berries offer impressive health benefits, including the potential to reduce heart disease risk factors like high blood pressure. Berries are a rich source of antioxidants, including anthocyanins, which are pigments that give berries their vibrant color.

۷. Olive oil
The oil from the fruit of the olive tree has numerous health benefits, including lowering blood pressure and other risk factors for heart disease.

۸. Carrots
Crunchy, sweet, and nutritious carrots are a staple veggie in many people’s diets. Carrots are high in plant-based compounds that may be involved in various health processes, such as managing blood pressure.

۹. Eggs
Not only are eggs nutrient-dense but research also suggests that they can be part of a balanced eating plan for blood pressure management.

۱۰. Broccoli
Broccoli is known for its many beneficial effects on health, including the health of your circulatory system.