High blood pressure, or hypertension, can be managed through dietary changes, among other lifestyle modifications. Certain foods have been shown to help lower blood pressure, while others can contribute to high blood pressure. Here are some foods that can help lower blood pressure:

• Fruits: Kiwi, oranges, and citrus fruits are loaded with vitamins, minerals, and plant compounds that could help keep your heart healthy.

• Vegetables: Green leafy vegetables, beets, and other vegetables rich in nitrates can help manage blood pressure.

• Nuts and seeds: Pistachios, walnuts, flaxseed, sunflower seeds, chia seeds, and pumpkin seeds are good sources of potassium, magnesium, and fiber, which can help to lower blood pressure.

• Oily fish: Mackerel is an oily fish that can help lower blood pressure.

• Spices: Certain herbs and spices contain powerful compounds that may help reduce blood pressure by helping blood vessels relax. Examples include celery seed, cilantro, saffron, lemongrass, black pepper, garlic, onion powder, chili powder, oregano, cumin, red pepper, ginseng, cinnamon, cardamom, basil, and ginger.

In addition to these specific foods, a healthy diet rich in vegetables, fruit, whole grains, nuts, seeds, legumes, fish, lean meats, and low-fat dairy can help manage blood pressure. On the other hand, eating a lot of red meat, fried foods, salt, and added sugars can contribute to high blood pressure. Experts recommend the DASH diet for people with high blood pressure or those looking to maintain optimal levels. The DASH diet focuses on vegetables, fruits, whole grains, fat-free or low-fat dairy products, fish, poultry, beans, and nuts.