Bananas

A medium-sized banana has about 420 milligrams of potassium, which helps lower blood pressure by reducing stress on artery walls caused by excessive sodium intake. Many people consume a lot of sodium but are often deficient in potassium. Bananas also provide fiber (about 3 g per banana) which promotes blood vessel relaxation and improves blood flow, contributing to lower blood pressure.

Boiled soybeans

Boiled soybeans are nutritious and offer many health benefits, such as improving cardiovascular health and reducing the risk of diabetes. This dish is rich in fiber, potassium, along with blood pressure-lowering minerals like calcium and magnesium. Calcium helps blood vessels relax and positively impacts hormones that regulate blood pressure. In addition to boiled soybeans, calcium is also found in sardines, salmon with bones, and dairy products.

Magnesium is involved in more than 300 enzyme reactions in the body, helping to relax blood vessels, thereby reducing blood pressure. Magnesium also has anti-inflammatory effects, helping the body reduce stress, factors that can affect blood pressure and cardiovascular health.

Pistachios

Eating pistachios contributes to lowering blood pressure. 28 g of pistachios provides 3 g of fiber - a nutrient found in the DASH (Dietary Approaches to Stop Hypertension) diet that plays a role in supporting blood pressure reduction. This food contains a mixture of potassium, magnesium, calcium, antioxidants, and plant protein that have blood pressure-lowering effects.

Potatoes

Potatoes contain many essential nutrients for the body and are a good source of potassium. Potassium works with sodium to regulate blood pressure. One medium-sized potato provides 952 mg of potassium, double the amount you get from a banana.

Beans

Beans such as lentils and peas are commonly found in the DASH diet. Like many other foods in this diet, they are rich in potassium and plant protein. In addition to blood pressure benefits, eating beans can reduce inflammation and bad cholesterol, contributing to fighting heart attacks.

Salmon

Fatty fish like salmon are rich in omega-3s, which are beneficial for cardiovascular health and preventing high blood pressure. Long-chain omega-3 fats contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which help relax the muscles of the artery walls, allowing blood to move easily throughout the body, thereby stabilizing blood pressure.

Yogurt

In addition to gut health benefits, yogurt is good for people with high blood pressure, contributing to balanced cholesterol.

Le Nguyen (According to Eating Well)