10 Best Foods to Lower High Blood Pressure (Hypertension) Naturally

2. Leafy Greens (General)

Leafy greens like spinach and Swiss chard are rich in nutrients such as potassium and magnesium that can help lower blood pressure. They are also a rich source of nitrate, which helps control blood pressure. A 2021 study conducted by Bondonno, C. P. et al., published in the European Journal of Epidemiology, suggests that eating about 60 mg of vegetable nitrate daily, which is roughly the amount in a cup of green leafy vegetables, might help reduce the risk of heart disease.