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Citrus fruits -

Citrus fruits are packed full of vitamins, minerals, and plant compounds that keep your heart healthy by reducing high blood pressure. However, some citrus fruits can interfere with blood pressure reduction medicines, so consult a doctor before adding them to your diet.

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Salmon and other fatty fish -

Fatty fish like salmon are excellent sources of omega-3 fats, which can help reduce blood pressure levels by lowering inflammation. According to one study, you should consume two to three grams of Omega-3 fats a day or about a 3.5-ounce serving of salmon to see the benefits.

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Leafy greens -

Leafy greens like spinach and Swiss chard contain potassium and magnesium, which support optimal blood pressure levels. Spinach, in particular, is high in the plant-based compound known as nitrate, which can lower blood pressure.

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Nuts and seeds -

Nuts and seeds like pumpkin seeds, chia seeds, pistachios, and almonds provide concentrated sources of fiber and arginine, which are important for blood pressure control. 

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Legumes -

Legumes like lentils, beans, and peas are all rich in magnesium and potassium, nutrients that help regulate blood pressure. Add a side of legumes to any main dish and take an active step towards lowering your high blood pressure. 

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Berries -

Berries contain anthocyanins, which can increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow. Berries like blueberries, raspberries, strawberries, and cranberries are some of the most popular.

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Amaranth -

Amaranth is a whole grain similar to quinoa that is particularly high in magnesium. Eating whole grains like amaranth has been shown to decrease your likelihood of developing high blood pressure.

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Olive oil -

Olive oil can help lower blood pressure and reduce the risk factors for heart disease. Olive oil is rich in omega-9 and antioxidant polyphenols that can be beneficial in a diet that aims to lower blood pressure. Drizzle over a simple salad or use to sauté veggies in a pan.

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Carrots -

Carrots are high in plant-based compounds that help with health processes like managing blood pressure. One study even showed that the possibility of high blood pressure decreased by 10% for roughly every 100 grams (about 1 cup grated) of carrots eaten daily.

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Eggs -

Eggs are nutrient-dense foods that can help with blood pressure management. According to studies, eggs egg consumption is associated with a reduced risk of hypertension. The recommended consumption of eggs is up to three per day.

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Tomatoes and tomato products -

Tomatoes are rich in potassium and the carotenoid pigment known as lycopene. Lycopene is known to help reduce heart disease risk factors, including high blood pressure. Enjoy tomatoes over a portion of whole-grain pasta or in a salad of fresh vegetables.

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Broccoli -

Broccoli is loaded with flavonoid antioxidants that enhance blood vessel function while increasing nitric oxide levels in your body. One study found that people who had four or more servings of broccoli per week had a lower likelihood of high blood pressure than those who consumed broccoli only once a month or less.

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Yogurt -

Yogurt is rich in potassium and calcium, which play a vital role in regulating blood pressure. Studies show that consuming three servings of dairy each day can reduce the risk of high blood pressure by 13%.

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Herbs and spices -

Certain herbs and spices, like celery seed, black pepper, and oregano, contain powerful compounds that may help reduce blood pressure by helping blood vessels relax.

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Potatoes -

The plant-based compounds in potatoes can help to manage high blood pressure. Potatoes can be enjoyed in various ways, from baking to grilling.

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Kiwi fruit -

Kiwi is high in vitamin C, fiber, potassium, and magnesium. One study found that eating two kiwis every day for seven weeks resulted in lower systolic blood pressure than the group who didn't eat kiwis.

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Lean meats -

Lean meats, like skinless chicken breasts, pork tenderloin, and 93% lean ground turkey, can lower high blood pressure.

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Bananas -

Bananas contain essential nutrients like potassium, fiber, and vitamin C. The potassium content counterbalances sodium intake and promotes blood vessel relaxation. Relaxed blood vessels help lower high blood pressure.

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Dark chocolate -

Dark chocolate contains cacao, which may help lower high blood pressure. Additionally, the flavonoids in dark chocolate promote the production of nitric oxide, leading to relaxed blood vessels and reduced blood pressure.

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Beets -

Beets are high in nitrates, which are essential for blood vessel health. Nitric oxide relaxes and widens arteries so that more blood can flow through and, in turn, lowers your blood pressure.

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Garlic -

Garlic, in its various forms, raw, powdered, or extracted, appears to help lower blood pressure.

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Watermelon -

Watermelon contains an amino acid known as citrulline. The body converts citrulline to arginine, which further helps the body to produce nitric oxide. As with other foods mentioned in this list, nitric oxide helps aid in blood flow, which can lower blood pressure.

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Celery -

This crunchy snack packs a powerful punch. Celery contains a phytochemical called phthalides, which relax the tissues of artery walls to increase blood flow and reduce blood pressure.

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Milk and dairy foods -

Whether it’s a glass of milk or a bowl of yogurt, dairy is an excellent source of calcium and potassium—two essential nutrients for regulating blood pressure.

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Edamame -

Edamame is good for blood pressure as it is rich in potassium, which helps relax blood vessels and balance sodium levels in the body.

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Bell peppers -

Bell peppers are low in calories and high in potassium, which helps relax blood vessels. They also contain antioxidants like vitamin C, which can improve heart health and reduce inflammation.

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Whole grains -

Whole grains are healthy for the heart as they contain the bran and herm (parts of the wheat that contain fiber and antioxidants). Two of the highest-recommended whole grains for heart health are brown rice and buckwheat. 

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Avocado -

Avocados are a rich source of monounsaturated fats, which can help lower and prevent high blood pressure.

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Pomegranate juice -

Research indicates that drinking pomegranate juice daily can help lower systolic blood pressure. Pomegranate juice is rich in antioxidants and has anti-hypertensive properties, making it beneficial for heart health.

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Fermented foods -

Fermented foods, like kimchi and sauerkraut, are full of probiotics, which are beneficial bacteria that may help manage blood pressure.
Sources: (HealthPartners) (Mayo Clinic) (Harvard Health Publishing)  (American Heart Association) (Forbes) (Healthline Media)
See also: Taking care of your health doesn't have to be hard

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