Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel damage that leads to heart disease

Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure.

1. Leafy greens

One study found that consuming these compounds might prevent hypertension and help lower blood pressure.

2. Berries

Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure.

3. Red beets

Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure.

4. Skim milk and yogurt

Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.

5. Oatmeal

Eating foods that are rich in potassium is better than taking supplements. Slice a banana into your cereal or oatmeal for a potassium-rich addition.

6. Bananas

Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure

7. Salmon

Unsalted seeds are high in potassium, magnesium, and other minerals known to reduce blood pressure.

8. Seeds

Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.

9. Garlic and herbs

Dark chocolate contains more than 60 percent cocoa solids and has less sugar than regular chocolate

10. Dark chocolate