1. Oats
Oats contain beta-glucan, a type of fiber proven to reduce LDL cholesterol and stabilize blood pressure. Try oatmeal for breakfast daily.
2. Leafy Greens
Spinach, kale, and lettuce are rich in potassium, which helps balance sodium levels in your body and regulate blood pressure.
3. Garlic
Garlic boosts nitric oxide, which relaxes blood vessels. Eating 1–2 cloves daily or taking garlic extract supports heart health.
4. Bananas
Packed with potassium, bananas are one of the simplest ways to manage hypertension naturally.
5. Berries
Blueberries and strawberries are high in anthocyanins — compounds that improve artery flexibility and circulation.
6. Fatty Fish
Omega-3s in salmon and mackerel reduce inflammation and lower systolic pressure.
7. Dark Chocolate
Cocoa flavonoids improve blood flow and vessel function — just stick to 70% dark or higher.
