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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