Here’s the tricky thing about high blood pressure — it’s subtle with usually no noticeable side effects — but it can still significantly affect your body. When you have high blood pressure, your blood is hitting against your arteries much faster, increasing pressure on your heart. This can lead to several health conditions if not kept in check.

Luckily, there’s an easier way to help your body keep it in check. You know it, a great green diet. Read the list below to know which fruits and vegetables can help your body thrive.

10 Foods That Can Help Lower Blood Pressure

1 Banana

If you recall biology class in school, bananas are one of the best sources of potassium. This counters the effect of sodium in the body and relaxes blood vessels, helping reduce the pressure on the cardiovascular system.

2 Berries

Strawberry, blueberry, blackberry, raspberry — whatever your favorite may be — they’re all packed with antioxidants and anti-inflammatory properties. This helps reduce damage by free radicals and oxidative stress, helping improve the functioning of blood vessels.

3 Kiwi

A great source of potassium and vitamin C, kiwi is great for managing blood pressure. While potassium stress on the cardiovascular system, vitamin C strengthens the blood vessels by adequately absorbing collagen. This works as a double-effect action improving the circulation of blood.

4 Citrus fruits

Citrus fruits are great for your heart (and bowl — in a salad!) Put together oranges, limes, grapefruit and you’ve got yourself a great serving of vitamin C, potassium, antioxidants, and naringenin. This reduces cholesterol levels, improves heart function, and eases pressure on your cardiovascular system.

5 Pomegranate

Pomegranate contains a very interesting group of nutrients — ellagitannins — which are bioactive polyphenols. Pure concentrated pomegranate juice has the highest concentration of ellagitannins which are great for the gut flora and help fight off inflammation and infection in the body.

6 Avocado

Fun fact: good fats are actually good for your heart! Monounsaturated fats provide nutrients to the body, improve cell management, and can even lower the risk of cardiovascular dysfunction. Avocados are one of the best sources of monounsaturated fats and can help lower blood pressure when incorporated into a healthy diet long term.

7 Tomatoes

The antioxidant lycopene is what gives tomatoes their bright red color — and all the heart-favoring benefits. Perhaps the most powerful antioxidant, it goes a long way in helping your body reduce blood pressure.

8 Celery

Studies have found that phthalides, which are in abundance in celery, can help relax blood vessels and lower pressure on the cardiovascular system. 

9 Spinach

Spinach is a nutritional powerhouse — with potassium, nitrates, and a variety of antioxidants. This not only helps ease blood vessels but also reduces pressure on the heart and improves blood flow across the body.

10 Beetroot

The body converts nitrates in beetroot into nitric oxide, which is used in a variety of functions like dilating the blood vessels, hormone regulation, and even improving neurotransmission.

Fruits and vegetables are stacked with potassium and nitrates. This helps remove excess sodium and nitric acid from the body, helping blood vessels widen and flow better. The high fiber intake can also help reduce cholesterol levels and excrete any digestive waste that may affect the heart. This is paired with the cleansing effect of antioxidants, which help ease inflammation and reduce oxidative damage.