Following a healthy diet plan can reduce high blood pressure and maintain the normal blood pressure range below 120 mm Hg. Having high blood pressure affects the heart health, kidney health, and causes the stroke. Almost 1 in 3 adults in the U.S are affected by high blood pressure also known as hypertension. According to many pieces of research and dieticians, the scientifically proven foods which are good to maintain the normal blood pressure are listed below.

• Banana: The potassium is a mineral which plays a predominant role in managing hypertension. Banana is the prime source of potassium that is easily available and cost effective healthy food to reduce high blood pressure. According to American Heart Association, potassium reduces the tension in blood vessels by minimizing the effect of sodium. Other sources of potassium include avocado, tuna, mushrooms, tomatoes and sweet potatoes.

• Beets: The red beets when taken in the form of juice for a period of time reduces high blood pressure and purifies the blood. About one cup a day reduces 8 to 4 mm Hg of pressure every 4 weeks. This is due to the presence of high inorganic nitrates in the beets that reduces the blood pressure. The beets can be taken as side dishes or you can add it to your salads.

• Berries: Berries are the rich source of antioxidants. The berries such as blueberries and strawberries contain anthocyanin, an antioxidant compound that reduces the risk of high blood pressure. These are tasty snacks after your meal or you can add them to your oats bowl.

• Oats: Fibre-rich food contains beta-glucan that reduces the cholesterol level in blood. A recent research stated that highest consumption of beta-glucan leads to the reduction in systolic and diastolic blood pressure. Other sources of rich fiber include barley. The oats meal is the healthiest breakfast.

• Dark chocolate: Cocoa rich chocolate reduces hypertension. You consume can consume less than 1 ounce that is a square piece of chocolate containing more than 70% of cocoa to maintain a normal blood pressure.

• Green and leafy vegetables: Leafy green vegetables are generally rich in nitrates, nitrates maintain the blood pressure. A cup of leafy vegetables enriched with nitrate keeps you free from hypertension for the whole day. Some of the green leafy vegetables are cabbage, spinach, fennel, mustard and collard greens, etc.,

• Garlic:  The Natural source of antibiotics and antifungal due to the presence of allicin, which is responsible for the production of nitric oxide that lowers the blood pressure. It is usually a flavored and favored ingredient in most of the food items that give good smell and helps to maintain a healthy body. Added to this it is the best savior of heart disease and also cures digestive problems.

• Pomegranates: Drinking a glass of pome juice every day reduces your hypertension and regenerates the blood cells and makes you stay energetic for a long time. This effect is because of it's rich antioxidant content.

• Lentils: The Well known diet food all over the world because it is the rich source of vegetarian protein and fiber. This reduces the level of blood cholesterol as well as the blood pressure.
  

• Cinnamon: The best alternative to sugar, can be added by sprinkling it in meal or salads that reduces high blood pressure in a short term.

• Pistachios: As we know these are healthful nuts, it can also be a blood pressure reducer caused by stress. The other nuts such as almonds also have the similar effect over the high blood pressure.

• Kiwis: These fruits are rich in Vitamin C, improves the blood pressure and also reduces the high blood pressure that is the bioactive enzymes in it controls both systolic and diastolic blood pressure to maintain a steady blood pressure. Three kiwis a day for is more than enough.

• Watermelons: An amino acid fruit watermelon contains one of the essential amino acid citrullines which regulated the blood pressure in our body. Produces nitric oxide that relaxes the blood vessels and makes the arteries more flexible for the blood flow, which in turn lowers the blood pressure.
  

• Include these foods in your balanced diet and increase your physical activities to reduce the risk of hypertension and maintain your overall health.