Basically, take in food rich in calcium, magnesium and potassium.
1. Leafy greens (romaine lettuce, arugula, kale, turnip greens, collard greens, and spinach): Rich in potassium, which helps your kidneys remove more sodium, lowering your blood pressure.
2. Berries (Blueberries, raspberries, and strawberries): Rich in flavonoids, which help reduce high blood pressure.
3. Beets: Contain nitrates which help bring down high blood pressure.
4. Potatoes: Rich in fiber and in potassium and magnesium (these two help bring down high blood pressure.)
5. Skim milk: Rich in calcium and low in fat, which helps bring down high blood pressure.
6. Oatmeal: Rich in fiber and low on sodium.
7. Bananas: Rich in potassium, which helps your kidneys remove more sodium, lowering your blood pressure.
8. White beans: Rich in calcium (good for bones), magnesium (good for your mood) and potassium.
9. Pork tenderloin: Rich in magnesium and potassium.
10. Fat-free plain yogurt: Rich in calcium (good for bones), magnesium (good for your mood) and potassium.
11. Tilapia: Rich in magnesium and potassium.
12. Kiwi: Rich in calcium (good for bones), magnesium (good for your mood) and potassium.
13. Peaches and nectarines: Same as Kiwifruit.
14. Kale: Also rich in calcium, magnesium and potassium.
15. Red bell pepper: Same as kale.
16. Broccoli: Same as above.
17. Sweet potato: Same as above.
18. Quinoa: Also rich in calcium, magnesium and potassium.
19. Avocado: Same as above.
20. Garlic: Helps reduce low-density lipoprotein (LDL) cholesterol, and bring down high blood pressure.
21. Fish oil: The ones with omega3 fatty acid which help bring down high blood pressure.
22. Tree nuts (e.g. Cahew): Rich in magnesium which helps control blood pressure complications.
23. Turmeric: Contains curcumin, which has powerful anti-inflammatory effects in the body. Also improves the blood flow.
24. Green tea: Rich in antioxidants and other chemicals, which help improve blood flow and blood pressure.
25. Green coffee (unroasted coffee): Contains chlorogenic acid.64 which helps improve blood flow.
26. Vitamin K2: It regulates where calcium is used in your body. Helps removes calcium from blood vessels where it can cause arterial stiffness and calcification.
27. Extra virgin olive oil: One of the least processed forms of oil. Helps reduce heart attacks and strokes.