High blood pressure (hypertension) is common in the U.S., but there are simple ways to help bring your numbers down. Eating more plant-based foods, like leafy greens, broccoli, beets, nuts, seeds, and whole grains, can support healthier blood pressure and better heart health.

1. Leafy Greens

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Leafy greens are rich in calcium, potassium, and magnesium, naturally lowering blood pressure. Increasing potassium intake can reduce sodium levels , leading to lower blood pressure. Leafy greens include:

Spinach

Kale

Swiss chard

Collards

Leafy greens also contain nitrates, compounds that relax the blood vessels. When blood vessels relax and widen, blood flow improves, and blood pressure decreases. Research shows that eating one cup of leafy greens daily lowers y

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