Blood pressure is a massive problem nowadays with everyone living life in a hurry and not having time to prepare healthy foods. Stress is already causing big problems, no need to add blood pressure raising food to the list. Everyone knows to avoid salt and heavily processed fast food, but not that many know they can regulate their blood pressure with a change in diet. Learn to cook with ingredients that fight blood pressure and improve your health from the safety of your kitchen. Here’s a list of foods that are great for your heart and blood vessels.

1. Leafy veggies

Leafy vegetables like spinach and kale are highly recommended against high blood pressure. They are rich in potassium and magnesium, two minerals that help the body eliminate excess sodium, which contributes to most blood pressure problems. These vegetables also help with the body’s blood flow and should be added to your regular diet.

2. Broccoli

Most people hated broccoli all their childhood but now it’s time to let it go. Broccoli contains a high amount of calcium, magnesium, and potassium. Most green vegetables contain these minerals that are vital for restoring damaged blood vessels and reducing blood pressure.

3. Bananas

What do bananas have to do with lowering blood pressure? You guessed it, it’s potassium again. If you’re sick of spinach and broccoli, have a tasty banana as a daily snack instead. It’s filling for your stomach and good for your heart.

4. Dark chocolate

Pretty much everyone adores chocolate, but not all chocolates are the same. In the case of lowering your blood pressure, you’re looking for bitter chocolate with a minimum 70% cocoa content. Dark chocolate has been shown to lower blood pressure due to flavanols. These antioxidants help the blood vessels become more elastic, thus improving blood flow and reducing artery damage. Add a small quantity to your daily diet and enjoy this bittersweet snack for the sake of your heart.

5. Lentils and white beans

Both of these vegetables are great sources of protein and fiber, which is reason enough to add them to your daily cooking routine. However, the main reason they are recommended for lowering blood pressure is because of potassium. You might start seeing a trend by now.

6. Garlic

This vegetable is a remedy for pretty much everything. Garlic is a natural antibiotic, helps lower cholesterol level and reduces blood pressure as well. No wonder your grandma puts it in everything. Eat garlic frequently, preferably after work when you don’t have to go anywhere.

7. Omega-3

Fish rich in Omega-3, salmon and tuna, in particular, have been shown to help people live longer. Omega-3 is healthy for the heart, circulatory system, and blood pressure. If you don’t like fish all that much, it’s enough if you eat salmon or tuna once or twice a week.