Here are some of the top foods and food groups to eat regularly for lower blood pressure.

Dark Leafy Greens

Dark leafy greens are a great source of vitamin K.

Vitamin K protects arteries by stopping calcification and arterial stiffening, and it also facilitates blood clotting.?

Dark leafy greens are also high in nitrates, which aid in preventing hypertension.

The American Heart Association says leafy greens are better for preventing cardiovascular disease than other fruits and vegetables.

With that in mind, here are some nutrition-packed dark leafy greens to include in your diet.

Kale

Kale is a nutritional powerhouse packed with different vitamins, minerals, antioxidants, and fiber. It's rich in vitamins C and K, and contains only 20 calories per cup.

Kale comes in different varieties, like curly kale, black kale (sometimes called Tuscan kale), and red kale. It blends seamlessly into fruit smoothies without adding an earthy taste, and you can even make delicious kale "chips" with it.

If you don't prefer kale's fibrous texture, try "massaging" the kale for 5 minutes before adding it to a salad.

Swiss Chard

This tender, delicate leafy green is bursting with vitamin K, providing 3 times the recommended daily intake in a single serving. It also contains vitamin A, which supports immune function, vision, and more.

Swiss chard is delicious when lightly sauteed with garlic and a squeeze of lemon. And if you can get your hands on the rainbow variety, it adds a beautiful pop of color to any meal.

Spinach

Spinach is rich in a variety of vitamins, including vitamins A, B9 (folate), C, and K. It's also rich in fiber, and iron, and it's a good plant-based source of calcium.

Spinach is delicious when wilted in sauces, stews, and soups, and baby spinach is a star in salads. And adding a handful to your fruit smoothies is a fantastic way to add more heart-healthy nutrition to your day.

Collard Greens

This crunchy, fibrous dark leafy green provides more than the recommended daily intake of vitamin K in just one cup! Vitamin K is essential for blood clotting and bone health, and it has several disease-fighting properties.

Collards can be added to a number of different dishes. Simply remove the leaf from the stem, roll it up, slice it into ribbons, and add it to stir-fries, soups, stews, and more.

Bok Choy

This leafy green popular in many Asian dishes also happens to be bursting with nutrients. It's rich in vitamins C and K, manganese, zinc, calcium, and phosphorus, and it's also rich in fiber.

Bok choy is best enjoyed when sliced into large sections and added to stir-fries, ramen, rice bowls, and noodle bowls.

Berries

Many studies show that berries help lower LDL ("bad") cholesterol.11

In an 8-week study, adults with metabolic syndrome drank a beverage made of freeze-dried strawberries daily. After the 8 weeks, they had an 11% decrease in LDL ("bad") cholesterol.12

Not only do berries help lower LDL cholesterol, but they also help prevent LDL from becoming oxidized Oxidized LDL cholesterol carries an even larger risk for cardiovascular disease than unoxidized cholesterol. 13

In another study, obese people who ate 50 grams of freeze-dried blueberries for 8 weeks had a 28% reduction in oxidized LDL levels.

Berries also have powerful anti-inflammatory effects, which may prevent heart disease. In one study, people with obesity who drank a strawberry drink with no other changes to their diet had lower inflammation markers.14

Not only are berries heart-healthy, they're also delicious! Including them frozen in smoothies and fresh on top of oatmeal or cereal is one of the tastiest ways to improve your diet.

With that in mind, here are some of our favorite berries to keep your heart healthy.

Strawberries

Strawberries are rich in vitamin C, folate, manganese, and potassium. They're sweet and delicious, yet low in calories at only 32 calories for half a cup.

The main antioxidant strawberries are rich in is pelargonidin, an anthocyanin that gives the strawberry its vibrant red color.

Blueberries

Blueberries are rich in vitamins C and K, manganese, and fiber. They're bursting with flavonoids, a potent antioxidant with disease-fighting properties.

Blackberries

Blackberries are known for their abundant supply of vitamin K, which plays an important role in blood clotting. One cup of blackberries contains a third of the daily recommended intake of vitamin K.

Raspberries

Raspberries are rich in a variety of antioxidants, like lutein, lycopene, zeaxanthin, and beta-carotene. 15

Antioxidants can reduce oxidative stress on the body and help prevent a wide range of serious diseases.

Avocados

This creamy, pale green fruit isn't just a delicious topping on toast and tortilla chips-it's also a heart-health powerhouse.

Avocado is packed with fiber, healthy fats, vitamins, minerals, and antioxidants. 16

Avocados

Avocados contain oleic acid, a type of monounsaturated fat ("healthy" fat) that can help lower LDL ("bad") cholesterol. Half an avocado contains 6.5 grams, the equivalent of 1 tablespoon of olive oil.

They're also chock-full of fiber, which may reduce the risk of heart disease.1 High-fiber foods are also linked to lower cholesterol and blood pressure, and they may play a role in weight loss. Just half an avocado provides 20% of daily fiber recommendation. 18

Avocados are rich in vitamins and minerals, too. They contain folate, potassium, and magnesium, all of which are linked to better heart health.

According to a 30-year study that followed over 100,000 men and women by the Journal of the American Heart Association, eating 2 servings of avocado each week can cut cardiovascular disease by 21%.

Whole grains are much more nutritious than refined grains.

Whole grains contain the bran (the hard outer layer of the grain), the germ (the seed on the inside of the grain), and the endosperm (the energy supply for the germ).

Refined grains only use the starchy endosperm, but most of the fiber and nutrients in grains are found in the bran and the germ.

Whole grains contain fiber, protein, vitamins, minerals, and antioxidants that all aid in heart health. They help maintain your body's production of HDL ("good") cholesterol, fight inflammation, and help lower LDL ("bad") cholesterol.

One important study found that eating just 1 ounce of whole grains per day may decrease your risk of developing heart disease by a whopping 22%. 21

Whole Grains

In another study over a 10-year period, 17,000 adults who swapped their carbs for whole grains had a 47% lower risk of developing cardiovascular disease.

Eating whole grains consistently may also lower your risk of stroke. In 6 studies on approximately 250,000 people, results showed that the people who ate the most amount of whole grains had a 14% lower risk of stroke.23

Here are some whole grains to add to your diet.

Brown Rice

Brown rice has a nice light nutty flavor and a chewy texture. It's great when added to burritos and soups, and makes a great base for curries and stews.

However, it's important to be aware of toxins in brown rice. More and more, arsenic is making its way into brown rice as a result of environmental pollution. If you choose to prepare brown rice, make sure to rinse it thoroughly before cooking, and always cook it in clean water.

Oats

Oats are an affordable, nutritious grain that makes a great breakfast option. However, you might want to steer clear of instant or quick-cooking oats-while they have some nutrition, other oat options contain far more.

For the most nutrition possible, opt for steel-cut oats or large flake rolled oats.

Steel-Cut Oats

Steel-cut oats are the groats (inner kernels) of whole oats cut into segments. They're the least processed form of oats and contain the most nutrition of any type.

Steel-cut oats can be boiled into porridge and have a pleasant chewy texture and a light, nutty flavor.

These oats can take upwards of 45 minutes to cook-great for a leisurely Sunday morning, but not so great for a busy Monday morning. For a quick, nutritious breakfast, you might want to opt for rolled oats.

Rolled Oats

Rolled oats are slightly more processed than steel-cut oats, but still pack tons of fiber and nutrition. They make a delicious breakfast option when cooked as a porridge on the stovetop. You can even make overnight oats by soaking them in plant-based milk and combining them with chia seeds for a pudding-like texture.

Whole Grain Wheat

Whole grain products, like pastas and breads, contain a lot more nutrition than their refined counterparts However, not all whole grain wheat products can be considered "healthy". Many breads and pastas will claim to be "whole wheat" but only contain a small percentage of whole wheat flour. Be sure to read labels and look for products that say "100% whole grain" or "100% whole wheat".

If you were diagnosed with Celiac disease or have a gluten intolerance, steer clear of whole grain wheat products. The options listed below are more suitable for you-read on!

Barley

Barley is a cereal grain with a hearty flavor and a chewy texture. It's a great hearty addition to soups and stews.

There are two main types of barley: pearled barley and hulled barley. While pearled barley still contains a decent amount of nutrients, hulled barley contains even more. Opt for hulled barley if you can find it in your local grocery aisle.

Farro

Farro is an ancient grain that looks similar to barley but with a longer, thinner grain. It has a chewy texture and a pleasant herbaceous aroma. Once boiled and drained, it can be eaten hot or cold and added to salads, soups, stews, and more.

Walnuts

Nuts in general have heart health benefits, but walnuts in particular are great for heart health.

That's because they contain more omega-3 fatty acids than any other nut. Studies show that omega-3 fatty acids can prevent and even break down plaque deposits in the arteries. 24

There is also growing evidence that they may positively affect the gut microbiome. A small 2019 study showed there may be a link between how walnuts improve gut health & inflammation, which in turn fights heart disease.25

Walnuts are delicious on top of a bowl of oatmeal, in salads, and on their own as a snack.

Beans and Lentils

Beans and lentils may reduce LDL ("bad") cholesterol, lower blood pressure, and increase healthy gut bacteria.?6

They're a great protein source and a great substitute for red meat and chicken. Because they're plant-based, they contain very little fat and cholesterol.

They're also low on the glycemic index, so you won't get any blood sugar spikes, and you'll feel full for hours.

Canned beans are already budget-friendly, but they're even cheaper when you buy them dry and soak them as needed. Better yet, they're far lower in sodium when you soak and cook them yourself.

Here are some of our favorite ways to eat beans and lentils:

Black Beans

Black beans are great for adding to burrito bowls over some brown rice, made into refried beans, or added to cold bean salads. You can even partially puree them to add to soups as a thickening agent.

Kidney Beans

These large red beans are a hearty addition to soups and stews. You can also add them to cold bean salads, or cook them in pasta sauce.

Chickpeas

Also known as "garbanzo beans", chickpeas have a multitude of uses and preparations. You can use them to make delicious hummus, add them to cold salads, mix them into curries, and even dry-roast them in the oven for a crunchy snack.

Red Lentils

Red lentils come with a beautiful pale orange-red color and cook in less than half an hour. When cooked, they have a porridge-like consistency that lends itself to delicious dals and curries. You can even use them to make delicious dips.

Green Lentils

Unlike red lentils, green lentils hold their shape when cooked. They make a great substitute for ground beef and can be used in tacos, rice dishes, and salads for extra protein and texture.

Dark Chocolate

High-quality dark chocolate contains a powerful antioxidant called flavonoids. The flavonoids in dark chocolate may stimulate endothelium (the lining of the arteries) to produce nitric oxide. This process helps relax the arteries and lower blood pressure.27

Be careful, though-dark chocolate can be loaded with sugar, which is a risk factor for obesity, type 2 diabetes, heart disease, and cancer. Look for a low or no-sugar dark chocolate.

Tomatoes

Tomatoes contain a powerful antioxidant called lycopene. This antioxidant may reduce LDL ("bad") cholesterol in the arteries.8

It's also what gives tomatoes their red color.

Lycopene is a star antioxidant found in a wide range of red-colored fruits. To learn more, read our previous article "10 Key Lycopene Benefits."

They also contain B vitamins and antioxidants called flavonoids which contribute to your overall health.

Cherry tomatoes are bursting with flavor and sweetness and are a great addition to salads or on their own as a snack. In-season tomatoes are delicious when sliced and sprinkled with a touch of sea salt and black pepper.

Almonds

Not only are almonds a delicious snack, but they also come with some serious heart health benefits.

These nuts are rich in "healthy" fats like mono

and polyunsaturated fats that help lower bad cholesterol, triglycerides, and blood pressure.

In one 6-week study involving 107 participants with cardiovascular disease, a diet of 20% almonds lowered LDL levels by 9.7 milligrams.29

Additionally, almonds can also help prevent LDL cholesterol oxidation. LDL oxidation speeds up the progression of plaque buildup in the arterial walls.

Seeds

Eating a wide variety of seeds is linked to improved heart health. Seeds are rich in healthy fats, protein, fiber, and vitamins, all of which are known to improve heart health.

Eating seeds consistently may help lower LDL ("bad") cholesterol and lower blood pressure.

A study showed that eating 15 grams (the equivalent of a handful) of seeds each week decreased the risk of cardiovascular disease by 20%. 31

Seeds are a delicious snack to eat on their own, but they can also be enjoyed in salads, trail mixes, smoothies, and over oatmeal and cereal.

Here's a list of some of the healthiest types seeds to include in your diet:

• Chia

• Flax

• Нетр

• Sesame

• Pumpkin

• Sunflower

• Рорру

Garlic

Despite what it may do to your breath, fresh garlic is a superfood packed with incredible heart health benefits.

In fact, a meta-analysis of several studies published in 2020 found that people who took 2-4 capsules of a garlic supplement daily showed reduced blood pressure levels and a 16-40% lower chance of developing cardiovascular disease.

Additionally, garlic contains a powerful antioxidant called allicin. Allicin is present in garlic once

crushed. The antioxidant can help lower blood pressure levels, and may even help lower the production of angiotensin Il, a hormone that increases blood pressure.

To get more fresh garlic into your diet, add a few diced cloves to your favorite homemade salad dressing, fresh salsas, or homemade hummus.

Edamame Beans

This popular snack found in sushi restaurants around the world isn't just delicious and fun to eat-it's loaded with nutrients that can help you maintain a healthy heart.

Edamame beans are immature soybeans that haven't ripened and are pale green in color. They may reduce LDL ("bad") cholesterol, and they're rich in protein, vitamins, folate, and iron.

One study showed that people who ate 25 grams of soy protein per day saw a LDL cholesterol reduction of 3-4%. 34

You can find edamame beans pre-shelled in the freezer aisle of most grocery stores, and they're great to add to pastas, salads, or noodle and rice bowls.

Green Tea

Studies show that drinking green tea may lower

LDL ("bad") cholesterol and triglyceride levels in the arteries.

One particular study of 40,530 Japanese adults found that those who drank 5 cups or more of green tea per day were 26% less likely to die of a heart attack or a stroke, and 16% less likely to die from diseases in general. 35

These heart health results may be due to green tea's antioxidants. Green tea contains a powerful antioxidant called EGCC which may break up plaque deposits in the arteries.

Antioxidants also help reduce oxidative stress on the body and are linked to decreased rates of a wide range of diseases, such as cancer and diabetes. 36