The 10  Thing You Can Add to Every Meal to Help Lower Blood Pressure, According to Science

Leafy Greens: Spinach, kale, and other leafy greens are rich in potassium, which helps your kidneys excrete more sodium through urine, thereby lowering blood pressure.

Berries: Blueberries, strawberries, and raspberries are packed with antioxidants called flavonoids, which have been shown to lower blood pressure.

Oats: Oats are high in fiber, which has been linked to lower levels of blood pressure. They also contain beta-glucans, which may help regulate blood pressure.

Bananas: Bananas are another excellent source of potassium, which can help regulate blood pressure levels.

Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce blood pressure levels.

Garlic: Garlic contains allicin, a compound that has been shown to lower blood pressure by relaxing blood vessels.

Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are all high in magnesium and potassium, which can help lower blood pressure.

Beets: Beets are rich in nitrates, which can help dilate blood vessels and improve blood flow, thereby lowering blood pressure.

Low-Fat Dairy: Skim milk, yogurt, and cheese are all good sources of calcium and potassium, which have been associated with lower blood pressure levels.

Dark Chocolate: Dark chocolate contains flavonoids, which have been shown to improve blood flow and lower blood pressure. Aim for varieties with at least 70% cocoa content and consume in moderation.