7 Best Mediterranean Foods for High-Blood Pressure

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Salmon and other fatty fish

Salmon's omega-3 fatty acids lower inflammation and oxylipins, a substance that constricts blood vessels and raises blood pressure.


This citrus fruit contains anti-hypertensive vitamins C, fibre, and antioxidants.

Raspberries, blueberries and strawberries

Berries' magenta and blue hues come from fibre and anthocyanins. Anthocyanins promote vasodilating nitric oxide in berries. 


Tomatoes are rich in lycopene, a heart-healthy antioxidant associated with lower hypertension risk.

Beans and legumes

Beans and legumes provide fibre, glycemic index, and isoflavones. Add them to salads, soups, and meals to lower blood pressure.

Chia, flax and pumpkin seeds

Magnesium and potassium help lower blood pressure through vasodilating and inhibiting calcium channels. 


Broccoli is abundant in antioxidants, fibre, and blood pressure-regulating potassium, magnesium, and calcium.


Spinach contains nitrates, potassium, magnesium, calcium, and antioxidants. Popeye's blood pressure was probably OK.

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