High blood pressure, which can lead to serious problems such as kidney disease and heart attacks, affects one out of every three American adults, according to the National Institutes of Health. But people may be able to lower their blood pressure by choosing foods that contain high amounts of nutrients such as calcium, magnesium, and potassium that are associated with lowering blood pressure, the National Institutes of Health says.
Low-Fat Dairy Products
Skim milk and low-fat products made from it, such as cheese and yogurt, contain two vital nutrients---calcium and vitamin D---that can lower blood pressure between 3 and 10 percent when working together in the body, according to the National Institutes of Health.
Potatoes
Both white and sweet potatoes are rich in potassium, which can lower blood pressure because it helps the body get rid of the excess sodium that can raise blood pressure, the National Institutes of Health says.
Greens
Leafy green vegetables such as spinach and beet greens are especially good sources of potassium and magnesium, which are both key nutrients for lowering blood pressure, says National Institutes of Health.
Legumes
Legumes such as beans and peas help lower blood pressure in two different ways. Some are especially rich in fiber, which helps rid the body of excess water that can raise blood pressure if it's retained. Legumes that contain high amounts of fiber include: lima beans, kidney beans, chickpeas, navy beans and black beans, according to the National Institutes of Health. Other legumes contain lots of potassium, which helps the body flush out sodium that would otherwise raise blood pressure. The National Institutes of Health says that soybeans, split peas, lentils and white beans are particularly good sources of potassium.
Nuts and Seeds
Nuts and seeds are often rich in magnesium, which helps the body lower blood pressure and maintain it at healthy levels. Brazil nuts and pumpkin seeds are two foods that are particularly good sources of magnesium, says National Institutes of Health.
Dark Chocolate
Dark chocolate can be more than just a treat; it can be a health food as well, when small amounts of it are eatin to help lower blood pressure. Chocolate contains substances called flavanols that can lower blood pressure, and dark chocolate contains more flavanols than milk chocolate does. The Mayo Clinic suggests that people eat a daily serving of 3 ounces of dark chocolate containing 65 percent or more cocoa to get the benefit of the flavanols without consuming too many calories.
