Omega-3s may help lower your blood pressure slightly, and they help thin your blood and reduce your risk of clots. Blood clots that form in narrowed arteries increase your risk of heart attack and stroke. They're an excellent source of plant protein. Legumes, nuts and seeds provide a variety of nutrients, including magnesium and potassium, plus phytochemicals and fiber. Although nuts and seeds contain fat, most of it is monounsaturated, the type that may help protect against coronary artery disease.
Potassium balances the amount of sodium in cells.
Dairy products Green leafy vegetables Fish with edible bones Calcium-fortified foods Magnesium. Too little is linked with higher blood pressure. A healthy diet should provide adequate potassium, calcium and magnesium. Getting these nutrients from foods instead of supplements helps ensure the right mix of nutrients that only food can provide. Calcium and magnesium supplements generally aren't necessary to control high blood pressure.