You probably already know that a diet low in sodium and rich in foods containing potassium, calcium and magnesium—referred to as the DASH diet—may help prevent or help normalize high blood pressure.
It's important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium. Sodium has always been the blood pressure bogeyman—shake most of it from your high blood pressure diet and you'll be safe.
Here are 7 best foods that help lower high blood pressure.

Banana
Eating foods that are rich in potassium is better than taking supplements. Slice a banana into your cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled egg for a quick breakfast or snack. Bananas also help lower stress hormones in the blood.

Spinach
We’ve all known for a long time that spinach is a crazy healthy food and helps seriously reduce disease-causing inflammation. The awesome antioxidants it contains land it on this list of foods that lower blood pressure. It is low in calories, high in fiber, and packed with nutrients like potassium, folate, magnesium – key ingredients for lowering and maintaining blood pressure levels.

Beetroot
Beetroots are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Researchers also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours. You can juice your own beetroots or simply cook and eat the whole root. Beetroot is delicious when roasted or added to stir-fries and stews.

Watermelon
Watermelon is sweet and tastes like a treat, but it’s also low in calories, high in fiber, hydrating, and rich in nutrients. And watermelon may even help to lower your blood pressure, too. It contains an amino acid called L-citrulline. In the body, L-citrulline is converted into L-arginine, an amino acid that is needed for the production of nitric oxide, a potent blood vessel dilator. When nitric oxide is produced, our blood vessels dilate and our blood pressure goes down.

Carrot
Carrot juice is also rich in antioxidants such as beta-carotene and vitamins A and C. Antioxidants protect blood vessels from free radicals, which damage and kill cells. Carrots are also a good source of potassium, a nutrient that is well-known for its ability to help regulate fluid balance in the body and to normalize blood pressure. Carrots pack a one-two punch of beta-carotene and vitamin C, getting your blood pressure into a healthy range.

Broccoli
Good source of the blood pressure-regulating minerals magnesium, calcium, and potassium. This cruciferous veggie is also a famous source of cancer-fighting phytonutrients called glucosinolates. You can substitute frozen broccoli in many cooked entrées and side dishes.

Sweet Potatoes
Good source of hypertension-fighting resistant starch and vitamin C, as well as being loaded with blood pressure-lowering beta-carotene. So sweet that it could be a dessert, sweet potatoes are a great addition to smoothies. Bake several sweet potatoes at one time so you’ll have a ready supply for quick smoothies and other recipes.
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