7. Oats
Oats contain a type of fiber called beta-glucan, which may have benefits for heart health, including blood pressure.
A 2020 rodent study found that beta-glucan and avenanthramide C, both present in oats, reduce levels of malondialdehyde, a marker of oxidative stress in hypertensive rats. These results suggest that ingredients present in oats can help prevent high blood pressure and protect heart health in other ways.
Ways of eating oats include:
- having a bowl of oatmeal for breakfast
- using rolled oats instead of breadcrumbs to give texture to burger patties
- sprinkling them on yogurt desserts
8. Leafy green vegetables
Leafy green vegetables are rich in nitrates, which help manage blood pressure.
Some research suggests that eating at least 1 cup of green leafy vegetables per day can lower blood pressure and reduce the risk of cardiovascular disease.
Examples of leafy greens include:
- cabbage
- collard greens
- kale
- mustard greens
- spinach
- Swiss chard
To consume a daily dose of green vegetables, a person can:
- stir spinach into curries and stews
- saute Swiss chard with garlic as a side dish
- bake a batch of kale chips
A serving of spinach is 2 cups of fresh leaves. A serving of raw cabbage is 1 cup.