Vegetables like spinach, kale, collard greens, and Swiss chard are rich in potassium, which can help balance sodium levels and regulate blood pressure.
Blueberries, strawberries, and raspberries are packed with flavonoids, which have been linked to lower blood pressure levels.
Oats are a great source of soluble fiber, which can help reduce cholesterol levels and support heart health.
Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of magnesium and potassium, both of which contribute to healthy blood pressure levels.
Bananas are another potassium-rich fruit that can help counterbalance the effects of sodium on blood pressure.
Dark chocolate with a high cocoa content (70% or more) contains flavonoids that may help widen blood vessels and lower blood pressure.
Salmon, mackerel, and trout are high in omega-3 fatty acids, which have been associated with lower blood pressure and improved heart health.
Garlic has been shown to have a mild blood pressure-lowering effect due to its active compound allicin.
Beets are rich in nitrates, which can help relax blood vessels and improve blood flow, thus supporting blood pressure management.
Low-fat yogurt and probiotic-rich foods can modestly lower blood pressure, thanks to the presence of beneficial bacteria.