Foods that lower Blood Pressure

oranges

Stock up on this citrus fruit the next time you hit the grocery store. Oranges are bursting with vitamin C, and some studies suggest that people who get lots of vitamin C in their diet may reduce their risk of developing high blood pressure.

Best - Drink the juice (it’s loaded with other compounds that may reduce blood pressure) or eat the whole fruit for some extra fibre along with the vitamin C.

Other sources of vitamin C: Guava, grapefruit, broccoli, tomatoes, strawberries, bell peppers, kiwi

Try this: Toss together a fresh citrus salad of peeled sliced oranges, shaved fennel, thinly sliced onion, olives and a drizzle of extra virgin olive oil.

low-fat or skim milk

Getting enough of the white stuff isn't just good for your bones. Milk and other dairy products contain a trio of nutrients 

that may push down your blood pressure: calcium, potassium and magnesium. These nutrients are so important that

 the DASH diet (short for Dietary Approaches to Stop Hypertension) includes two to three daily servings of non-fat or low-

fat dairy products.

Other sources of calcium, potassium and magnesium: Hazelnuts, wheat bran, calcium-fortified orange juice

Try this: Whip up a healthy version of an old-fashioned milkshake by blending skim milk, frozen strawberries and non-

fat vanilla frozen yoghurt.

bananas

If your blood pressure has been inching up lately, make bananas your go-to fruit—they’re rich in potassium and fibre . A diet with plentiful potassium-rich foods has been shown to help lower blood pressure.

Best bet: Bananas taste sweetest when their skins are slightly speckled with brown but they’re still firm.

Other good sources of potassium: Potatoes, tomato paste, apricots, lentils

Try this: For a guilt-free dessert or breakfast, top banana slices with plain low-fat yoghurt and a sprinkle of cinnamon.

sweet potatoes

This super-sweet Thanksgiving staple packs a powerful potassium punch, which is why it deserves a spot at the dinner table year round. “Potassium causes the kidneys to excrete excess sodium from the body, and keeping sodium levels low can help drive down blood pressure.

 Eat them with the skin for a tasty fibre boost.

Other sources of potassium: Beet greens, white beans, plain non-fat yoghurt

Try this: Bump up the potassium content of potato salad. Boil sweet potatoes, then combine them with chopped apple, diced celery and sliced scallions. Toss with a dressing of olive oil, cider vinegar and honey.

herbs and spices

Salt may be off-limits when you’re trying to lower your blood pressure, but you can spice up your dishes with fresh herbs. Even easier, raid your spice rack. It’s no doubt stocked with wonderful dried herbs and spices that are naturally sodium free.

Other sources for flavour: Onions, garlic, balsamic vinegar, lemon juice

Try this: Make an exotic spice mix by combining Aleppo  pepper  with ground cumin, lemon zest, Greek oregano and chopped cilantro.

dark chocolate

The next time you crave chocolate, give in. Besides their mood-boosting effects, the flavonols in dark chocolate may protect against high blood pressure and stroke, in part by improving the elasticity of blood vessels.

Best : When choosing chocolate, go as dark as your taste buds can stand. Check labels for the percentage of cacao, which is the source of all that antioxidant goodness. Dark chocolate typically ranges from 45 percent to 80 percent cacao. And eat a square, not the whole bar.

Try this: Toast slices of chewy whole-wheat bread, then brush them with fruity extra virgin olive oil while they’re still warm. Sprinkle the slices with Aleppo or Maras pepper to taste, and top with shavings of good quality dark chocolate.