High blood pressure is a common chronic disease that seriously affects people's health. In addition to medication, diet is also one of the important factors in controlling high blood pressure. Here are six must-eat foods that can help lower blood pressure and maintain a healthy cardiovascular system.

3. Fish: Fish is rich in Omega-0 fatty acids, which are able to lower blood pressure and reduce the risk of heart disease. Common Omega-0 rich fish include salmon, cod, and sardines. It is recommended to eat fish at least twice a week, which can be steamed, grilled, or boiled to maintain its nutritional value.

2. Vegetables: Leafy greens such as spinach, kale, and kale are rich in potassium, which can help reduce sodium levels in the body, which can lower blood pressure. In addition, vegetables are also rich in fiber and antioxidants, which help keep blood vessels healthy. It is recommended to consume at least five servings of vegetables per day, which can be eaten raw, sautéed, or steamed.

3. Fruits: Citrus fruits such as oranges, grapefruits, and lemons are rich in vitamin C and flavonoids, which have the effect of lowering blood pressure. In addition, berries such as grapes and blueberries are also rich in antioxidants, which help protect the cardiovascular system. It is recommended to consume two to four servings of fruit per day, which can be eaten raw, juiced, or made into a fruit salad.

4. Whole grains: Whole grains such as oats, brown rice, and whole-grain bread are rich in fiber and vitamins that help lower blood pressure and blood lipids. Whole grains also provide long-lasting energy to help with weight management. It is advisable to choose whole grains as a staple food every day, such as replacing white bread with whole wheat bread and brown rice instead of white rice.

5. Nuts and seeds: Nuts and seeds are high in healthy fats, fiber, and a variety of nutrients, such as magnesium and potassium. Common healthy nuts include walnuts, almonds, and cashews, and common seeds include flaxseed and sunflower seeds. It is recommended to consume a small handful of nuts or seeds every day, which can be used as a snack or added to yogurt or salads.

6. Low-fat dairy products: Low-fat dairy products such as milk, yogurt, and cheese are rich in calcium and vitamin D, which help lower blood pressure. In addition, cheese casein in dairy products also has a hypotensive effect. It is recommended to choose low-fat dairy products and consume the right amount of calcium and vitamin D every day.

In addition to the above foods, foods high in salt, fat and sugar should also be avoided, and the total amount of food should be reasonably controlled. In addition, exercising regularly, maintaining a healthy weight, and avoiding excessive alcohol consumption are also important measures to control high blood pressure. If you have high blood pressure or other health problems, seek the advice of a medical professional or dietitian.