Nearly one third of the United States’ population is living with high blood pressure. This increases the likelihood of heart disease, heart attack, and stroke. 

Prescription medication is an option, but there are plenty of natural ways to lower blood pressure, and those should be explored before relying on medication that can cause unpleasant side effects. Exercising and not smoking are two immediate ways to lower blood pressure, and the foods you eat are a major contributing factor as well.

With that in mind, Oak Hill Center for Rehabilitation and Nursing share five foods that can help lower your blood pressure.


  • Pumpkin Seeds


Replacing salty or sweet snacks with healthy ones is one key to lowering your blood pressure. Pumpkin seeds are a good choice because they’re high in magnesium and have also been found to lower cholesterol and blood pressure.


  • Beets


This can be eaten on their own or as a topping on salads. They are high in vitamins K, A, and C, and they are also high in nitrates, which help widen blood vessels.


  • Asparagus


Served roasted or grilled, asparagus can be prepared in a number of ways and are a component of the DASH diet (Dietary Approaches to Stop Hypertension). Leafy greens are also a key part of the DASH diet.


  • Bananas


Bananas are low in calories but packed with nutrients. They are high in potassium, which helps heart health, and magnesium.


  • Fatty Fish


Fish that are high in omega-3 fatty acids are recommended to reduce blood pressure. In addition to supplements, great fatty fish options include salmon, herring, mackerel, and sardines. 


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