Many leafy greens, including everything from arugula and kale to spinach and collard greens, contain potassium and magnesium, which are key minerals to control blood pressure, according to Harvard Medical School. These nutrients are an important part of the DASH diet (Dietary Approaches to Stop Hypertension, or high blood pressure), which features a variety of foods that lower blood pressure. A potassium-rich diet helps the body become more efficient at flushing out excess sodium, which can raise blood pressure, and magnesium helps promote healthy blood flow, according to Joy Bauer, RDN, former director of nutrition and fitness for the Department of Pediatric Cardiology at Mount Sinai Medical Center in New York City and the author of 12 books, including Joy’s Simple Food Remedies.
A glass of milk offers a solid serving of both calcium and vitamin D, nutrients that work as a team to help lower blood pressure by 3 to 10 percent, according to Bauer. Those numbers may not sound impressive, but they could translate to a 15 percent reduction in heart disease risk, she says. Several studies indicate that higher dietary intake of calcium is associated with lower systolic and diastolic blood pressure, according to the Linus Pauling Institute at Oregon State University. Don’t miss these 18 other natural remedies for high blood pressure.