foods to lower blood pressure 

Banana: 

Studies have shown that daily banana consumption, can help lower blood pressure. One study in particular said just two bananas a day can reduce your blood pressure by 10 percent

Spinach

A green leafy delight,spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium — key ingredients for lowering and maintaining blood pressure levels.

Low fat milk: 

Drinking heart-healthy low-fat milk will provide you with calcium and vitamin D — the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent. Although this doesn’t sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease.”skim milk”

Dark chocolate:

It found that dark chocolate, the kind that contains at least 50 to 70 percent cocoa, lowered blood pressure in all participants, but most notably in those with hypertension.

Soybeans: 

The isoflavones in soy products—such as tofu and soy milk—are known to boost enzymes in the body that cause the arteries to widen, leading to lower blood pressure. A single glass of soy milk contains ten times as many isoflavones as the amount studied, so it’s easy to add this to your diet.

Baked white potato:

Baked white potatoes are rich in both magnesium and potassium, two vital nutrients for heart health. When potassium is low, the body retains extra sodium (and too much sodium raises blood pressure)

Sunflower seeds:

Sunflower seeds are rich in vitamin E, folic acid, protein and fiber. Just a handful of sunflower seeds help to lower your blood pressure and promote your heart-health. They are also a great source of magnesium and they make a nutritious snack – but be sure to buy them unsalted in order to minimize your sodium intake.

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