12 foods that help lower blood pressure

Berries

In a 14-year study, 34,000 hypertensives were tracked. Anthocyanin from blueberries and strawberries reduced high blood pressure risk by 8%.

Bananas

Bananas' potassium helps reduce hypertension. One medium banana has 422 mg of potassium.

Beets

Drinking beet juice may reduce blood pressure in the short and long term, because it contains dietary nitrate.

Dark chocolate

Dark chocolate's cacao includes antioxidant flavonoids. AHATrusted Source says flavonoids lower blood pressure.

Kiwis

A daily serving of kiwi can help manage mildly high blood pressure, a 2015 studyTrusted Source suggests.

Watermelon

Citrulline converts to arginine, which creates nitric oxide and relaxes blood arteries. This improves blood flow and lowers blood pressure.

Oats

Oats contain a type of fiber called beta-glucan, which may have benefitsTrusted Source for heart health, including blood pressure.

Leafy green vegetables

Leafy green vegetables are rich in nitrates, which help manage blood pressure.

Cinnamon

2020 reviewTrust Source says cinnamon may lower blood hypertension. Obese people decreased their blood pressure with 2 g of cinnamon per day for 8 weeks.

Nuts

In 2016 Walnuts, hazelnuts, and pistachios may increase blood pressure and heart health through promoting endothelial function.

Citrus fruits

Citrus fruits contain hesperidin, an antioxidant that may benefit heart health.

Oily fish

The AHA advises eating 2 servings of 3 oz of fatty fish each week to reduce cardiovascular disease risk.

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