10 Everyday Foods to Help Reduce Blood Pressure

Leafy greens:

Vegetables like spinach, kale, and Swiss chard are high in potassium, which helps your kidneys excrete more sodium, thus lowering blood pressure.


Blueberries, strawberries, and raspberries are rich in flavonoids, which have been linked to lower blood pressure due to their antioxidant properties.


Another excellent source of potassium, bananas can help balance out the negative effects of sodium on blood pressure.


Oats contain a type of fiber called beta-glucan, which has been shown to help reduce both systolic and diastolic blood pressure.


Garlic contains allicin, a compound that may help relax blood vessels and improve blood flow, thus lowering blood pressure.

omega-3 fatty acids:

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help lower blood pressure and reduce inflammation.


Flaxseeds, chia seeds, and pumpkin seeds are all good sources of magnesium, potassium, and fiber, all of which can contribute to lower blood pressure.

Dairy products:

Skim milk, yogurt, and cheese are excellent sources of calcium and protein, which have been associated with lower blood pressure.


Pomegranate juice has been shown to have antioxidant properties that may help lower blood pressure.

Dark chocolate:

Dark chocolate contains flavonoids, which can help improve endothelial function and lower blood pressure.