Salmon, tuna, mackerel, sardines, and striped bass are abundant in omega-3 fatty acids, a vital nutrition our bodies can't generate. Omega-3s lower inflammation and blood pressure.
Inflammation damages blood vessel linings and stiffens arteries, causing elevated blood pressure over time. According to a review paper, two to three grams of omega-3 fatty acids per day reduce blood pressure the most.
Pumpkin, flax, chia, pistachio, walnut, and almond seeds may lower blood pressure. Nuts and seeds are high in fiber and arginine.
Swiss chard and spinach contain blood pressure-lowering minerals. Both greens contain potassium and magnesium. Nitrate-rich spinach may also reduce blood pressure.
Beets are heart and blood pressure superfoods. Their vivid red hue signifies phytonutrient, antioxidant, and anti-inflammatory content. Nitrates in beets boost blood flow and reduce blood pressure.
Antioxidants like anthocyanins, which give berries their color, lower heart disease risk. Anthocyanins reduce blood pressure through increasing nitric oxide and decreasing blood flow-restricting molecules.