High Blood Pressure is one of the most common, yet preventable factors for heart disease. There are various foods that you can include in your diet to lower your blood pressure level and thus, lower the risk of developing heart disease. Here are some of the best foods that you can eat to prevent high blood pressure.

1. Carrots

Carrots are crunchy, sweet and highly nutritious. They are one of the most common types of veggies in many people’s diet. Carrots are abundant in plant-based compounds that may be involved in various health process including regulating blood pressure level. A 2023 study had also found a possible link between eating 100g of carrots and lowering blood pressure level.

2. Salmon and other fatty fish

Fatty fishes are some of the most abundant source of omega-3 fat. It is known for its capacity to reduce blood pressure level by reducing inflammation. A 2022 study showed that the largest benefit for lowering blood pressure occurred with a daily consumption of 2 to 3 grams of omega-3 fats.

3. Olive Oil

The oil from the fruit of olive tree provides many health benefits which includes lowering blood pressure level and other factors of heart disease. With the nutrients and plant-based compound found in olive oil, it is considered beneficial to include it in your diet in order to lower blood pressure level.

4. Broccoli

Possibly one of the most well-known vegetable for its numerous health benefits, broccoli is loaded with flavonoid antioxidants which lower blood pressure levels by enhancing blood vessel function and increasing nitric oxide levels in your body. A study had concluded that those who consumed at least 4 servings of broccoli per week had a lower chance of developing high blood pressure than those who only consume it once a month.

5. Eggs

Eggs play an important part in balancing your diet for managing your blood pressure level. A 2023 research in the US found that eating at least 5 eggs per week was linked to lower SBP level (Systolic Blood Pressure) than those who eat only half an egg per week, thus lowering the likelihood of high blood pressure in the long term.

6. Nuts and Seeds

Nuts and seeds consists of beneficial effects on blood pressure. Prime example of nuts and seeds to eat as part of a balanced diet include: pumpkin seeds, chia seed, pistachios, walnuts and almonds. Many nuts and seeds contains fiber and arginine which is important for managing blood pressure. Arginine is an amino acid need to produce nitric oxide which is essential for relaxing your blood vessel and reducing blood pressure.

7. Leafy Greens

Swiss chard and spinach are some examples of leafy greens that help with lower blood pressure. These leafy greens are a great source of potassium and magnesium which helps with regulating blood pressure levels. A 2022 study found that among females with high sodium level in their diet, every 1g increase in daily potassium consumption was linked a reduction in SBP.

8. Potato

Potatoes have several compounds that could be useful in managing blood pressure levels. A baked potato with skin contains 941mg of potassium. That is 20% of the potassium you require per day and more than what a medium banana provides. In a 2021 study, it was concluded that a diet with potatoes provided roughly 3,300mg of potassium per day and reduced blood pressure.