Nuts and seeds are high in magnesium, potassium, and other minerals that are beneficial for blood pressure control. Examples include almonds, walnuts, sunflower seeds, and pumpkin seeds.
Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been shown to help lower blood pressure.
Garlic contains allicin, a compound that has been shown to reduce blood pressure levels.
Bananas are another excellent source of potassium. Potassium helps balance the effects of sodium and helps to lower blood pressure.
Oatmeal is high in fiber, low in sodium, and can help lower both systolic and diastolic blood pressure.
Berries, such as blueberries, strawberries, and raspberries, are rich in flavonoids, which have been linked to lower blood pressure.
Leafy greens like spinach, kale, and Swiss chard are high in potassium, which helps your kidneys get rid of sodium through urine, thus lowering blood pressure