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By: Aashay Edwin Maghi (CPT)
Leafy greens are rich in potassium, which helps your body flush out sodium and relax blood vessels. Eating a cup daily can lower blood pressure over time.
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Berries contain flavonoids that improve blood vessel function and reduce inflammation. A 2021 study showed berry consumption lowers both systolic and diastolic pressure.
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Beets are high in nitrates, converting to nitric oxide to relax arteries and improve circulation. Drinking beet juice each day can drop systolic pressure by 5–10 mm Hg.
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Oats contain beta‑glucan fiber, which helps lower cholesterol and supports healthy blood pressure. A daily bowl of oatmeal can reduce systolic pressure by about 5 mm Hg.
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One medium banana packs 422 mg of potassium, aiding sodium balance and relaxing blood vessels. Eating a banana daily helps keep your pressure in check.
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Salmon is rich in omega‑3s, which reduce inflammation and improve artery function. The American Heart Association recommends two servings weekly to help lower blood pressure.
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Nuts provide healthy fats, magnesium, and potassium that support vessel health. A handful of unsalted nuts daily can modestly lower both systolic and diastolic pressure.
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Garlic contains allicin, which helps relax blood vessels and improve blood flow. Consuming raw or cooked garlic regularly can reduce systolic pressure by 8–10 mm Hg.
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Dark chocolate (70 % cocoa) is high in flavonoids that boost nitric oxide production and lower pressure. Eating a small piece (1 oz) daily can reduce systolic pressure by 5 mm Hg.
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Pomegranates are loaded with antioxidants that improve blood vessel function and reduce inflammation. Drinking a cup of pomegranate juice daily can lower both systolic and diastolic pressure.
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