Bananas are packed with potassium, which has been shown to decrease the harmful effects of sodium.
Anthocyanins, the plant compounds in berries that give them their deep red, purple and blue hues, have been found to reduce the risk for the high blood pressure.
Beets and beet juice contain nitrates, which help keep blood vessels healthy. Researchers believe this may be why beets have the ability to lower blood pressure.
All types of beans loaded with heart-healthy nutrients. The soluble fiber, magnesium and potassium in beans have been linked to improved blood pressure.
Low Fat Dairy
Low fat milk and yogurt contain calcium and vitamin D that may work together to reduce blood pressure in addition to beneficial milk peptides formed when dairy is digested.
Nectarines (and other stone fruits such as peaches and plums) are rich in potassium, magnesium and fiber.
Spinach is rich in potassium and magnesium and low in sodium. Like beets, spinach also contains beneficial nitrates.
Sweet potatoes provide calcium, magnesium and potassium. Eating the skin in addition to the flesh will boost your intake of magnesium and potassium.