Fatty fish like salmon are loaded with omega-3 fats, and high levels of this healthy fat are associated with lower SBP and DBP. Lean beef, pork, chicken and fatty fish are good proteins to help promote healthy blood pressure. Unsalted sunflower seeds, flaxseeds, chia and pumpkin seeds are also full of potassium and other nutrients like magnesium and fiber, which can help lower blood pressure.Pistachios are high in potassium and have proven to be a strong aid for healthy SDP and DBP.wilatlak villette/ Getty Imagesĭairy products like yogurt have proven to help lower blood pressure, presumably because of their high levels of nutrients such as calcium and potassium - a study involving 150,000 participants associated dairy with a lower risk of diabetes and blood pressure. One study found that a high vegetable nitrate intake was linked to lower systolic and diastolic blood pressure.Ī bowl of yogurt is a good breakfast or snack for people with high blood pressure. Nitric oxide dilates the blood vessels and improves circulation, easing high blood pressure. Leafy greens and red beets contain significant nitrate levels, which are converted to nitric oxide. Pomegranate juice can improve heart health and has anti-hypertensive effects on systolic and diastolic pressures (the pressure your blood exerts on the artery walls when your heart rests).Bananas are chock-full of potassium which reduces sodium levels in your body, a trigger for high blood pressure.One five-month-long study with 101 women showed that daily lemon intake combined with walks could effectively lower systolic blood pressure. Citrus fruits like oranges and lemons are great sources of vitamins and minerals and can aid in high blood pressure.They give the fruits their bright color and help lower blood pressure. Berries are high in antioxidants - including anthocyanins, which are water-soluble pigments responsible for red, blue and purple.Here are seven types of food you should incorporate into your meals to help control high blood pressure.įor more ways your diet can help improve your health, here are seven foods to help with sleep and 13 foods for healthy kidneys. Prescription medicines can help regulate it, but you can also naturally lower your blood pressure by living a healthy lifestyle and eating a more nutritious diet. It's important to remain informed on your blood pressure and seek treatment if you're experiencing hypertension. The Centers for Disease Control and Prevention says one in four people aged 20 to 44 has high blood pressure, which puts you at higher risk of serious health conditions like a heart attack or stroke.Ī high blood pressure reading is a systolic pressure (how much pressure your blood exerts against your artery walls when your heart beats) of 130 and higher or a diastolic pressure of 80 and higher. While it's most common among older adults, young people are by no means immune to hypertension. Hypertension, or high blood pressure, develops over time from different risk factors including genetics, age, stress, lack of exercise or high salt consumption.
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