Protein-rich yoghurt helps decrease appetite. It's high in calcium, which improves sleep. Plain, nonfat 6-ounce yoghurt has 94 calories.

Citrus fruits

Fatty fish are rich in heart-healthy omega-3 lipids. These fats may lower blood pressure by reducing inflammation and oxylipin levels.


Swiss chard contains blood-pressure-regulating potassium and magnesium. One cup (145 grammes) of cooked chard provides 17% of daily potassium and 30% of magnesium.

Swiss chard

Pumpkin seed oil is a natural high-blood-pressure treatment. A 6-week supplementation with 3 grammes of pumpkin seed oil resulted to significant decreases in SBP in 23 women.

Pumpkin seeds

Fiber, magnesium, and potassium in beans and lentils help manage blood pressure. Beans and lentils may reduce blood pressure, according to studies.

 Beans and lentils

Berries may lower heart disease risk factors like high blood pressure. Berry antioxidants include anthocyanins.


Amaranth may reduce blood pressure. Whole grain diets may lower blood pressure, according to studies.


Broccoli has various health benefits, including improving circulation. This cruciferous veggie may help lower blood pressure.


Spinach contains nitrates, like beets. Antioxidants, potassium, calcium, and magnesium make it a good alternative for high blood pressure patients.


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