5 Foods to Lower Blood Pressure Naturally

4. Dark chocolate

There are so many heart healthy benefits of dark chocolate — almost too many to list. In a 100 gram bar with 70-85% cocoa contains fiber, iron, magnesium, copper, manganese, as well as plenty of potassium, phosphorus, zinc and selenium.

Research has found that dark chocolate may improve blood flow and lower blood pressure, and a 2015 study found that eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 grams per day of dark chocolate may be associated with a lower risk of CVD.

Keep in mind, however, that 100 grams (3.5 ounces) is a fairly large amount, and does come with a hefty amount of calories (647 to be exact) as well as 42g of fat and 24g of sugar.

5. Berries

Berries like blueberries, strawberries, raspberries, blackberries … really anything with the word berry in it, are a good source of polyphenols, especially anthocyanins, micronutrients, and fiber.

For nearly 40 years, fiber has been linked to lowering blood pressure. But, it hasn’t been until recently when the rest of the benefits of berries have been linked to it as well.

So, dish yourself up some oatmeal, top it with berries, bananas (which are also technically berries), shave some dark chocolate on top, and consider yourself delivering high on the heart healthiest meal of the day.