17. Berries


Consuming berries, especially blueberries, is a great way to combat high blood pressure due to their natural compounds called flavonoids. According to a study, eating these compounds might help lower hypertension. Blueberries, raspberries, and strawberries can easily be incorporated into your diet by adding them to your favorite smoothies, cereal or yogurt.

16. Leafy Greens

Leafy Greens

Potassium helps your kidneys remove sodium from urine, which in turn lowers blood pressure. Leafy greens rich in potassium include:

  • Romaine lettuce
  • Arugula
  • Kale
  • Turnip greens
  • Collard greens
  • Spinach
  • Beet greens
  • Swiss chard

Try to stay away from canned vegetables, as they are often high in sodium. However, frozen vegetables are packed with tons of nutrients, just like fresh vegetables. You can freeze them to last longer and blend them in with bananas or other fruits and a splash of nut milk for a healthy smoothie.

15. Whole Grains

Whole Grains

A study published in the American Journal of Clinical Nutrition closely examined how eating whole grains affected blood pressure. According to the study, researchers found that eating three servings of whole grains was connected to a reduction in systolic blood pressure. The evidence doesn’t indicate exactly why, but it is correlated to the positive effect it has on cholesterol.

Related: 7 Natural Ways to Lower Blood Pressure


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