6 foods that can help lower blood pressure

If you’re one of the 119.9 million adults in the United States living with high blood pressure, it’s vital to adopt a few heart-healthy habits. Getting enough exercise, managing your stress, and checking your blood pressure regularly are good first steps to getting it under control, along with taking any medications as prescribed by a healthcare provider.

Another helpful healthy habit? Eating your way to better heart health. Foods that are rich in nutrients and low in sodium can help lower blood pressure naturally—and it doesn’t hurt if they taste good, too. Try incorporating these foods into your diet to lower blood pressure and reduce your risk of heart disease.

Fresh fish is a great source of lean protein and heart-healthy omega-3 fatty acids. Try replacing saturated fats in red meat or fried foods with one to two servings of fresh fish every week. This simple swap can help lessen inflammation, reduce the buildup of arterial plaque, and lower your triglycerides, all of which contribute to heart disease.

Trade your sugary breakfast for a lower calorie, protein-packed Greek yogurt. Refined foods like granola bars, cereal, and breakfast pastries can cause a spike in blood sugar, which may increase blood pressure. Proteins not only steady blood sugar, they’ve been linked to reducing blood pressure. So, it may help to replace high-carb foods with high-protein foods. The calcium in yogurt may also contribute to better heart health, including a lower risk for cardiovascular disease.

Amping up your intake of vegetables is key to reducing high blood pressure. Dark, leafy greens like spinach, kale or watercress can be added to virtually any dish—from salads, to smoothies, to omelets, to pastas—and will help provide your daily dose of fiber, iron, and vitamins A and C. Just beware of topping your greens-packed meal with high-sodium, high-calorie toppings such as salad dressing, cheese, or bacon, which may contribute to higher blood pressure.

Good news for chocolate lovers: Eating a little dark chocolate each day—no more than 1 ounce—may contribute to lower blood pressure and a reduced heart disease risk. Studies have suggested that eating dark chocolate can increase the body’s production of nitric oxide. Nitric oxide is a naturally occurring chemical that prompts blood vessels to dilate, lowering blood pressure. Pair your dark chocolate with berries or a slice of orange for an extra dose of vitamins and flavor.

Not only do red, blue, and purple potatoes look pretty on your plate, they may be great for your heart, too. Colorful potatoes contain potassium and pigments called anthocyanins, which can boost protection against harmful molecules called free radicals, help reduce inflammation, and lower high blood pressure. Try roasting potatoes with a splash of olive oil and your favorite low-sodium spice mixture for a satisfying, nutrient-dense dinner.

Because potassium can help reduce the effects sodium has on blood pressure, it’s important to get enough. The recommended amount for most healthy women is about 2,600 milligrams (mg) each day, while men should have about 3,400 mg. Leafy greens like Swiss chard and spinach are good sources, as are avocadoes and bananas. One medium banana can provide about 422 mg of potassium, plus magnesium and filling fiber. Add slices of banana to your cereal, fruit salad, or smoothie, or try freezing bananas for a healthy, low-calorie dessert.