High blood pressure, or hypertension, has to be managed to get back to stable levels as soon as possible, as it can put you at risk for suffering a heart attack or stroke. Doctors will often prescribe regular blood pressure monitoring and PAH therapy to help lower blood pressure. However, in addition to treatment for PAH, it is important to change your diet as another way to help manage and stabilize your blood pressure. There are a number of foods that you can eat to assist in your progress towards lower blood pressure:

1. Pumpkin seeds

Pumpkin seeds are oval with a slightly sweet flavor. There are several ways that you can enjoy the seeds: you can boil, roast, or eat them raw. Pumpkin seeds are a great source of magnesium, a mineral that can help keep your blood pressure within a healthy range. They are also a great source of fiber,  a necessary nutrient for healthy digestion—your body needs 25 to 30 grams of fiber per day. However, most people do not get enough fiber. You can lower your blood pressure by ensuring that you get an adequate amount of magnesium fiber.

2. Citrus fruits

Citrus fruits include things like lemons, oranges, and grapefruits that are loaded with vitamins and minerals that can help lower your blood pressure. A study was conducted with 101 Japanese women who were asked to drink lemon juice on a daily basis and the results showed a significant reduction in the subjects systolic blood pressure. Studies have also shown that grapefruit juice and orange juice can lower blood pressure; however, it is important to note that juice can interfere with certain medications, so it would be a good idea to consult with your healthcare provider before you start drinking juice on a regular basis.

3. Salmon and fatty fish

Fatty fish is high in omega-3 fatty acids. Omega-3 fatty acids have been shown to improve heart health, as healthy fats can decrease oxylipins. Oxylipins are compounds that can cause your blood vessels to constrict, which can result in a rise in blood pressure. There was a study done that involved 2,036 healthy people that showed the subjects with the highest intake of omega-3 fatty acids had significantly lower blood pressure.

4. Swiss chard

Swiss chard is a type of leafy green that contains 17 percent of the potassium you need for your daily intake in addition to 30 percent of the magnesium you need. Potassium also helps regulate your blood pressure and studies have proven that increasing your potassium intake by 0.6 gram per day can help lower your blood pressure by 1.0 mm Hg. One cup of this leafy green will provide you with 792 mg (145 grams) of potassium.

5. Garlic

Garlic contains a compound called allicin, which has been shown to have blood pressure-lowering properties. It may also help relax blood vessels. Garlic is also rich in antioxidants, including flavonoids and selenium, that help protect blood vessels from damage caused by oxidative stress and may contribute to improved cardiovascular health, including blood pressure regulation.

6. Olive oil

Using olive oil instead of other fats and oils in cooking can help lower blood pressure as it is rich in monounsaturated fats and antioxidants. Olive oil is primarily composed of monounsaturated fats, specifically oleic acid, that are considered healthy fats and have been associated with improved cardiovascular health. Consuming monounsaturated fats in moderation as part of a balanced diet can help lower blood pressure.