1Low-fat or fat-free yogurt
Johner Images//Getty Images Low-fat dairy products are a great source of calcium, which is one of the main compounds that help fight high blood pressure. Feller adds that potassium, protein, vitamins, and minerals from yogurt are great compliments to your diet as well. A 12-ounce serving of low-fat yogurt will give you about 30 percent of the recommended amount of calcium for the day.
Try it: For a burst of morning energy, mix a cup of low-fat Greek yogurt with granola, almond slivers, and berries for an extra heart-healthy boost. Stock up on these best yogurt brands and give it a try on this Tomato Toast with Mint Yogurt and Sumac Vinaigrette.
2Bananas
Caterina Oltean / 500px//Getty Images Bananas are rich in potassium, with one average-sized banana packing about 420 milligrams. That's about nine percent of the recommended daily intake. Prest notes that potassium is great for blood pressure management and research has shown diets low in potassium are associated with higher blood pressure. Bananas are also rich in fiber and lend a natural sweetness to smoothies, baked goods, and frozen treats. Peel and freeze mushy bananas when they start to go bad.
Try it: Try them sliced with your breakfast, like these Peanut Butter-Banana Pancakes
3Berries
kcline//Getty Images Berries, but specifically blueberries, are packed with nitric oxide, a gas that helps increase blood flow, thus lowering blood pressure. A March 2015 study by the Academy of Nutrition and Dietetics found that even less than an ounce of blueberries a day can help significantly lower blood pressure.
Try it: Add blueberries and other berries to your morning oatmeal and salads for lunch, or make them your dessert after dinner. Check out these creative and delicious ways to eat more berries for more inspiration, or five into this decadent Blueberry Smoothie Bowl.
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4Leafy greens
id-art//Getty Images Leafy greens that include kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce are excellent sources of potassium and magnesium. These work together to regulate blood pressure, Bland says. Think outside of the salad and glorify your greens in omelets, smoothies, and sandwiches.
Try it: If you want to sneak greens into a flavorful meal, try this Roasted Chicken and Potatoes With Kale.
5Beets
dianazh//Getty Images Similar to blueberries, beets are high in blood pressure-reducing nitric oxide. Research has shown that drinking beetroot juice can help lower your systolic blood pressure by four to five mmHg. Try adding beetroot juice to your diet, and if you buy store-bought juice, make sure there isn't added sugar.
Try it: Enjoy beets in a salad (like this Swiss Chard and Beets Salad), soup, or slaw
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7Garlic
Robert Daly//Getty Images According to the National Institute of Health (NIH), the compound allicin in garlic may be able to help reduce blood pressure. Allicin is released when garlic is crushed or chopped. However, doctors don't recommend using garlic supplements since there is limited research on their effectiveness for hypertension.
Try it: Make your own garlic spread by sprinkling olive oil on a full head of garlic, and then baking it in the oven until it’s brown and soft. Cut off the top layer of the garlic head and it yields a creamy and buttery texture.
8Sweet potatoes
zeleno//Getty Images Potassium- and magnesium-rich sweet potatoes are an essential part of following a blood pressure-reducing diet. Sweet potatoes are also high in fiber which is good for your heart, too.
Try it: Bake sweet potatoes in a sheet pan with your choice of lean protein for a quick and easy weeknight dinner. You can also make sweet potatoes the star with this Sweet Potato with Shredded Salad.
9Oatmeal
Arx0nt//Getty Images High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease , can help with weight loss, and may help to lower your cholesterol. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner
Try it: These overnight oats recipes will come in handy for super busy mornings.
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10Salmon
OlenaMykhaylova//Getty Images Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which reduce inflammation and can help lower blood pressure, says Bland. They are also a great source of vitamin D, which helps the body absorb calcium, protect against depression, and regulate blood pressure.
Try it: Cooking fatty fish is super easy. Simply season it with salt, pepper, and herbs, add a little olive oil, and pop it in the oven to broil. For a specific recipe, we love this honey-spiced salmon with quinoa or try one of our best salmon recipes.
11Avocado
tashka2000//Getty Images Creamy avocado is a great source of calcium, magnesium, and potassium. One avocado contains about 975 milligrams of potassium, which is about 25 percent of your daily intake.
Try it: Enjoy avocado toast in a salad like this Salmon Salad with Green Goddess Dressing, or mix it with tuna instead of mayo for a protein-rich sandwich and salad topper.
12Quinoa
Westend61//Getty Images There is a reason quinoa is a super grain: A half-cup contains almost 15 percent of the magnesium you need in a day. Plus, it’s rich in plant-based protein and fiber to relieve constipation, stabilize blood sugar levels, and ward off hunger.
Try it: Add quinoa to your salads, turn it into a cold "cereal" for breakfast, baked it into these Berry-Quinoa Muffins, or use it as a base for veggie burgers.
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13Broccoli
canyonos//Getty Images 14Peaches and nectarines
karandaev//Getty Images Peaches and nectarines are like fruit cousins that share a lot of similar benefits, one of which is their high potassium content. A large peach or nectarine provides about 10 percent of a person’s daily recommended value. The potassium helps balance water levels in the body and helps us get rid of excess sodium.
Try it: Eat these sweet fruits as a snack like this Nectarine Bruschetta, blend them into smoothies, add them to salads, or grill them to caramelize their sweetness, like these Peaches with Honey and Pistachios.
15Kiwi
Mizina//Getty Images Three kiwifruits a day have been shown to significantly lower blood pressure, according to a study by Oslo University Hospital. Of course, there is no magic fruit or vegetable that will rid you of your blood pressure problems, but adding more kiwi into your diet may be a good choice.
Try it: Chop some kiwi up and sprinkle them over a yogurt parfait.
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16Red bell peppers
Donhype//Getty Images Red bell peppers help reduce high blood pressure with the help of potassium and vitamin A. They're also high in fiber and vitamin C, making them a healthy snack with hummus.
Try it: If your peppers going bad in the fridge, blend them into a Roasted Red Pepper Dip, broil them with some olive oil, or add them to scrambled eggs or a stir-fry.
17Unsalted pumpkin seeds
tycoon751//Getty Images Pumpkin seeds are rich in blood pressure-lowering magnesium and zinc. Pumpkin seed oil is also a good way to get the seeds’ benefits. Be warned: Store-bought pumpkin seeds are usually coated in salt, so choose the unsalted varieties or roast your own by baking them in a sheet pan for 20 minutes at 350 degrees.
Try it: This Sauteed Butternut Squash, Kale, and Pumpkin Seed Penne is a delicious, quick dinner.
18Dark chocolate
JulyProkopiv//Getty Images Good news for all chocolate lovers: According to a May 2017 study in Heart, flavonol-rich dark chocolate has been linked to a lowered risk of cardiovascular disease. The study found that the flavonols in dark chocolate helped promote healthy blood vessel function.
Try it: Just enjoy it! Remember to stick to a 1-ounce serving, as it can be calorie-dense if you go overboard.
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19Pistachios
fcafotodigital//Getty Images 20Pomegranates
oxyzay//Getty Images It’s not always easy to eat a pomegranate, especially since they’re so hard to peel, but pomegranate juice is easy to drink and will give you the same benefits. A September 2012 study in Plant Foods for Human Nutrition suggests that the high antioxidant levels in pomegranate juice can help lower blood pressure.
Try it: Add the juicy seeds to your favorite dishes, like this Cinnamon-Spiked Rice. When you're buying pomegranate juice, just make sure it has no sugar added. We like POM Wonderful 100% Pomegranate Juice.
Sarah is a Florida-based freelance writer and personal trainer whose work has appeared in Business Insider, Well + Good, Men's Fitness, TripSavvy, and more.
Arielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions. She previously managed content at The Vitamin Shoppe, and her work has also appeared in Women’s Health, Men’s Health, Cooking Light, MyRecipes, and more. You can usually find her taking an online workout class or making a mess in the kitchen, creating something delicious she found in her cookbook collection or saved on Instagram.
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