Antioxidants are substances that help prevent oxidative stress and inflammation in the body. Inflammation is the root cause of many health problems, including hypertension or high blood pressure.

Incorporating antioxidant-rich foods in your diet can help reduce inflammation and, in turn, lower blood pressure. Here are 10 antioxidant-rich foods that can help you reduce inflammation and hypertension.

1. Blueberries

Blueberries are packed with antioxidants called anthocyanins, which have anti-inflammatory properties. Studies have linked anthocyanin intake to lower blood pressure levels.

Blueberries are also low in calories and high in fiber, making them a great addition to any diet. You can add blueberries to your morning oatmeal or smoothie for a healthy dose of antioxidants.

2. Cherries

Another fruit that is rich in antioxidants is cherries. Cherries contain anthocyanins and other compounds that are known to have anti-inflammatory properties.

One study found that drinking cherry juice for eight weeks reduced blood pressure in older adults with hypertension. You can eat cherries as a snack or add them to your morning yogurt or smoothie.

3. Red Grapes

The skin of grapes contains a powerful antioxidant called resveratrol, which has been shown to have anti-inflammatory effects. One study found that resveratrol supplementation reduced blood pressure in patients with hypertension.

You can eat red grapes as a snack or add them to your salads or smoothies.

4. Leafy Greens

Leafy greens like spinach, kale, and collard greens are packed with antioxidants like vitamin C and beta-carotene, which have anti-inflammatory effects. Studies have linked their consumption to a lower risk of hypertension.

You can add leafy greens to your salads, soups, or smoothies for a healthy dose of antioxidants.

5. Nuts

Nuts like almonds, walnuts, and pistachios are rich in antioxidants, fiber, and healthy fats, making them an excellent addition to any diet. Studies have found that regular nut consumption is associated with a lower risk of hypertension.

You can eat raw nuts as a snack or add them to your salads or oatmeal.

6. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory effects. Studies have linked omega-3 intake to a lower risk of hypertension.

You can incorporate fatty fish into your diet by grilling or baking them and serving them with a side of leafy greens.

7. Tomatoes

Tomatoes are rich in the antioxidant lycopene, which has anti-inflammatory properties. Eating tomatoes or tomato-based products has been linked to a lower risk of hypertension.

You can add tomatoes to your salads, sandwiches, or sauces for a healthy dose of antioxidants.

8. Garlic

Garlic contains compounds like allicin and sulfur that have anti-inflammatory effects. Studies have linked garlic consumption to a lower risk of hypertension.

You can add garlic to your soups, sauces, or roasted vegetables for a healthy dose of antioxidants and flavor.

9. Dark Chocolate

Dark chocolate is rich in flavonoids, which have anti-inflammatory properties. Studies have linked dark chocolate consumption to a lower risk of hypertension.

You can enjoy a square or two of dark chocolate as a snack or add it to your morning oatmeal or smoothie for a healthy dose of antioxidants.