High blood pressure is a common health issue, affecting millions of people worldwide. If left untreated, it can lead to serious health problems such as heart disease, stroke, and kidney failure.

Although medication is often necessary to manage high blood pressure, making dietary changes can also be helpful. Here are 15 foods that can help reduce high blood pressure:.

1. Leafy Greens

Leafy greens like spinach, kale, and collard greens are rich in potassium, a mineral that can help lower blood pressure. They’re also high in magnesium and calcium, which can help relax blood vessels and improve circulation.

Adding leafy greens to your diet can be as simple as tossing them in a salad, sautéing them as a side dish, or blending them into a smoothie.

2. Berries

Studies have shown that eating berries can help lower blood pressure. This is likely due to their high levels of flavonoids, which are antioxidants that can help protect against heart disease.

Strawberries, blueberries, and raspberries are all great choices.

3. Garlic

Garlic has been used for centuries to treat a variety of health issues, including high blood pressure. Studies have shown that taking garlic supplements can help lower blood pressure in people with hypertension.

Eating fresh garlic is also beneficial and can easily be added to dishes like soups, stews, and sauces.

4. Yogurt

Yogurt is high in calcium, which can help lower blood pressure. It’s also a good source of probiotics, which can help improve gut health. When buying yogurt, look for plain, unsweetened varieties to avoid added sugars.

5. Tomatoes

Tomatoes are rich in lycopene, a potent antioxidant that can help lower blood pressure. They’re also a good source of vitamins C and A, which can help improve overall health. Try adding tomatoes to salads, sandwiches, or as a topping for pizza.

6. Avocado

Avocados are high in potassium, a mineral that can help lower blood pressure. They’re also a good source of healthy fats, which can help improve cholesterol levels.

Adding avocado to salads, sandwiches, or smoothies is an easy way to incorporate them into your diet.

7. Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, and flaxseeds, are high in magnesium, a mineral that can help lower blood pressure. They’re also a good source of healthy fats and protein.

Adding nuts and seeds to salads, oatmeal, or yogurt can help increase their intake.

8. Bananas

Bananas are high in potassium, a mineral that can help lower blood pressure. They’re also a good source of fiber, which can help improve digestion.

Eating a banana as a snack, adding them to smoothies, or slicing them over oatmeal are all great options.

9. Salmon

Salmon is high in omega-3 fatty acids, which can help improve heart health and lower blood pressure. It’s also a good source of protein and other nutrients like vitamin D. Baking, grilling, or broiling salmon are all healthy cooking methods.

10. Dark Chocolate

Dark chocolate is high in flavonoids, which can help improve heart health and lower blood pressure. It’s important to choose high-quality dark chocolate with a cocoa content of at least 70%.

Enjoying a small piece of chocolate as a treat is a great way to incorporate it into your diet.

11. Beets

Beets are high in nitrates, which can help improve blood flow and lower blood pressure. They’re also a good source of fiber, folate, and vitamin C. Roasted beets can be enjoyed as a side dish or added to salads.

12. Olive Oil

Olive oil is high in monounsaturated fats, which can help improve cholesterol levels and lower blood pressure. It’s also a good source of antioxidants and anti-inflammatory compounds.

Using olive oil in cooking or drizzling it over salads is a healthy way to incorporate it into your diet.

13. Pomegranate

Pomegranates are high in polyphenols, antioxidants that can help improve heart health and lower blood pressure. Studies have also shown that drinking pomegranate juice can help improve blood vessel function.

Adding pomegranate seeds to salads or enjoying a glass of pomegranate juice are both great options.

14. Edamame

Edamame, or soybeans, are high in protein, fiber, and minerals such as potassium and magnesium. They’re also a good source of antioxidants and can help improve cholesterol levels. Steamed edamame can be enjoyed as a snack or added to salads.

15. Watermelon

Watermelon is high in lycopene, a potent antioxidant that can help lower blood pressure. It’s also a good source of vitamins A and C, which can help improve overall health. Eating watermelon as a snack or adding it to salads are both great options.