High blood pressure, or hypertension, is the most common preventable risk factor for heart disease, affecting over 1 billion people globally. It’s defined as having a systolic blood pressure (SBP) of 130 mm Hg or higher, a diastolic blood pressure (DBP) above 80 mm Hg, or both. Lifestyle changes, including dietary adjustments, can help lower blood pressure and reduce heart disease risk. Medications like ACE inhibitors are often prescribed for this purpose. Incorporating certain nutrient-rich foods, particularly those high in potassium and magnesium, may also help control blood pressure.

1. Citrus Fruits
   Loaded with essential vitamins, minerals, and plant compounds, citrus fruits like grapefruit, oranges, and lemons can help maintain heart health. A 2021 study found that consuming 530-600 grams of fruit daily (about four oranges) benefits blood pressure. However, grapefruit can interact with certain medications, so consult your doctor before adding it to your diet.
2. Salmon and Fatty Fish
   Fatty fish are rich in omega-3 fatty acids, known to reduce inflammation and blood pressure. A 2022 review of 71 studies indicated that consuming 2-3 grams of omega-3s daily (about 3.5 ounces of salmon) can significantly lower blood pressure. Higher omega-3 intake also benefits young adults without heart disease or diabetes history.
3. Leafy Greens
   Leafy greens like Swiss chard and spinach provide potassium and magnesium, essential for blood pressure regulation. For example, one cup of cooked Swiss chard offers about 20% and 36% of daily
   potassium and magnesium needs, respectively. Studies show that higher potassium intake can lower blood pressure, especially when dietary sodium is high.
4. Nuts and Seeds
   Nuts and seeds, such as pumpkin seeds, flaxseed, chia seeds, pistachios, walnuts, and almonds, are nutrient-dense sources of fiber and arginine. These nutrients support blood vessel relaxation and help reduce blood pressure. However, evidence from clinical studies remains mixed, and longer-term research is needed.
5. Legumes
   Rich in magnesium and potassium, legumes like lentils, beans, and peas have shown potential for lowering blood pressure in observational studies. However, a 2023 review of clinical trials found no consistent link, suggesting more extensive and longer studies are needed.
6. Berries
   Berries, such as blueberries, raspberries, and cranberries, are rich in antioxidants like anthocyanins, which improve blood flow and reduce blood pressure. A 2020 review found that berry consumption lowered SBP by more than 3 mm Hg, with cranberry juice showing the most substantial effect.
7. Amaranth
   Whole grains, including amaranth, may lower blood pressure. A 38-gram daily increase in whole grains can reduce the risk of hypertension by 8%. Amaranth is particularly rich in magnesium, providing 38% of daily needs in one cooked cup.
8. Olive Oil
   Olive oil contains heart-healthy compounds like oleic acid and polyphenols. A 2020 review confirmed its role in reducing blood pressure and other heart disease risk factors.
9. Carrots
   Carrots are rich in plant compounds that help regulate blood pressure. A 2023 study found a 10% lower hypertension risk for every 100 grams (about 1 cup) consumed daily.
10. Eggs
    Eggs are nutrient-dense and linked to better blood pressure management. A 2023 study found that eating five or more eggs per week was associated with lower SBP and a reduced long-term risk of hypertension.
11. Tomatoes
    Tomatoes and tomato products contain potassium and lycopene, which support heart health. Some studies show a link between tomato consumption and lower blood pressure, but results are inconsistent.
12. Broccoli
    Rich in flavonoid antioxidants, broccoli may help lower blood pressure by improving blood vessel function. Studies suggest that consuming broccoli four times a week reduces hypertension risk.
13. Yogurt
    Packed with potassium and calcium, yogurt supports blood pressure regulation. A review linked three daily servings of dairy with a 13% lower risk of hypertension. Daily yogurt consumption may reduce SBP in people with high blood pressure.
14. Herbs and Spices
    Herbs and spices like garlic, cilantro, and saffron may help lower blood pressure by relaxing blood vessels. A 2021 study found that daily intake of a spice blend reduced blood pressure after four weeks.
15. Potatoes
    Potatoes are high in potassium, which helps manage blood pressure. A medium baked potato provides 20% of the daily potassium requirement. Studies show that potassium-rich diets, including potatoes, lower SBP.
16. Kiwifruit
    Kiwis are rich in vitamin C and other nutrients involved in blood pressure control. In a 2022 study, eating two kiwis daily for seven weeks reduced SBP by 2.7 mm Hg. More research is needed to confirm these findings.
17. Lean Meats
    Lean meats like skinless chicken, beef sirloin, and pork tenderloin provide high-quality protein. Research suggests that varying protein sources, including lean meats, can reduce hypertension risk when part of a balanced diet.

• References:
• Rd, J. K. M. (2023, June 20). The 17 best foods for high blood Pressure. Healthline. https://www.healthline.com/nutrition/foods-high-blood-pressure#citrus
• https://www.freepik.com (for images)