High blood pressure, or hypertension is a common problem that affects many people. It can be present with few or even no symptoms at all.

But left untreated, high blood pressure can have serious health consequences.

The risk of strokes, heart disease, heart attacks and dementia increase if hypertension is left untreated.

Whilst there are a range of treatment options available, the best way to avoid high blood pressure is not stop it in the first place.

You are the best placed individual to do this, and diet and lifestyle choices by far are the best ways to manage your blood pressure.

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If you eat out a lot, or if you get takeaway food often, then you may not be eating well. Home cooked food, made with fresh healthy ingredients is always going to be best. Save takeaways for special occasions and consider your best takeaway options.

So, which foods should you be eating to lower your blood pressure?

Oily Fish

The very best thing you can do to reduce your blood pressure is to regularly eat oily fish.

Fish are high in omega fatty acids and these are known to be of great health benefit.

Eating oily fish will reduce the inflammation that is often the cause of high blood pressure, and reduce the amount of chemicals in the blood that can cause blood vessel constriction.

Stay away from fish oil tablets, and eat healthy, fresh fish.

Pistachio Seeds

Nuts are often regarded well for their health benefits and pistachio seeds are no different. These nuts have been linked to healthy blood pressure levels amongst those who eat them.

As with all nuts, moderation is key, but you should try these.

Citrus Fruits

Citrus fruits, principally grapefruits, oranges and lemons are amazing foods that are very nutrient dense.

On top of that they can play an important role in reducing blood pressure.

You should exercise caution with grapefruits though, as they can interact with some over-the-counter medicines.

Chocolate

Yes, you read that right. Chocolate has made it onto this list, and for good reason.

Chocolate, in small quantities can help to reduce blood pressure.

Make sure that you are eating the darkest chocolate that you can. You will find this quite bitter if you are not used to it though.

The popular milk chocolates that are available are full of sugar, and this will do you no good at all, so steer clear of these if you are going to try this.

Spinach

Full of beta-carotene and vitamin C, spinach is one of those wonder foods that never ceases to amaze.

Spinach can help you reduce your blood pressure, and it is easily added to so many different foods and you won’t even notice it!

Spinach is also naturally high in iron, so it’s really a great all round health food.