High blood pressure is a common medical condition in the United States, affecting more than 65 million American adults, according to the National Institutes of Health. But people can lower their blood pressure by eating a healthy diet that includes plenty of fruits and vegetables. Both fruits and vegetables contain fiber and nutrients such as potassium and magnesium that all help lower blood pressure in the body.
Citrus Fruits
Fruits from the citrus family are particularly effective at reducing people's risk of cardiovascular disease, the Harvard School of Public Health says, and one of the ways such fruits do so is by helping to lower blood pressure. Both eating citrus fruits, such as limes, lemons, grapefruit and oranges, and drinking their juices can provide cardiovascular benefits.
Bananas
Bananas are a rich source of the mineral potassium, which can lower blood pressure by helping the body get rid of excess sodium that might raise blood pressure if it was retained, reports the National Heart, Lung, and Blood Institute.
Legumes
Vegetables from the legume family like peas and beans are also rich in potassium that can lower blood pressure, reports the National Institutes of Health. Legumes also contain a lot of fiber, which helps rid the body of excess water. Since people's blood pressure tends to rise when they retain water, flushing water out with fiber from legumes can help lower their blood pressure.
Potatoes
Potatoes -- both the white and sweet varieties -- also can lower blood pressure because they're good sources of potassium that counteracts the damaging effects of too much sodium in the body, reports the National Institutes of Health.
Leafy Greens
Beet greens and spinach are both rich in the minerals magnesium and potassium, which can help lower people's blood pressure. Beet greens are also very low in calories, which is useful because consuming too many calories can lead to weight gain that raises blood pressure. The Harvard School of Public Health also recommends that people looking for cardiovascular benefits like lower blood pressure eat leafy greens such as mustard greens, Swiss chard and lettuce.
Pumpkin Seeds
The pumpkin is more than just a vegetable to use for Halloween decorating or fall pies. Inside, it offers seeds that are rich in magnesium. Magnesium is an important mineral for lowering blood pressure and maintaining it at healthy levels, according to the National Institutes of Health.
