Salmon and other fatty fish like tuna, mackerel, sardines, and striped bass are high in omega-3 fatty acids, an essential nutrient that our body can't make. Omega-3 fatty acids help reduce blood pressure by decreasing inflammation.
Nuts and seeds such as pumpkin seeds, flaxseed, chia seeds, pistachios, walnuts, and almonds, may have a positive effect on blood pressure. Nuts and seeds are a good source of fiber as well as a concentrated source of the amino acid arginine.
Leafy greens like Swiss chard and spinach are high in blood pressure lowering nutrients. These two greens are packed with potassium and magnesium. Additionally, spinach is high in nitrate, which may help lower blood pressure.
Beets are a powerhouse of nutrients when it comes to heart health and blood pressure. Their deep red color indicates that they are high in phytonutrients, antioxidants, and anti-inflammatory properties.
Berries are rich in antioxidants, including anthocyanins, which give them their vibrant color, and contribute to a decreased heart disease risk.
Tomatoes, as well as tomato products, are high in potassium and lycopene. Lycopene is an important carotenoid pigment extensively studied for its beneficial effects on heart health and potential to lower blood pressure by improving vascular function and reducing arterial stiffness.
Yogurt is not only packed with protein but also rich in minerals that help regulate blood pressure, such as potassium and calcium. One review of 28 studies found that individuals who consumed three servings of dairy products per day had a 13% lower possibility of high blood pressure.