High blood pressure, or hypertension, affects 67 million adults  in the United States, according to the Centers for Disease Control. It’s the number one cause of strokes  in the United States, and it’s a leading cause of heart attacks.
Hypertension can lead to kidney disease, and it even interferes with sex drive and memory. So, if we’re so aware of the damage it causes, why is hypertension called the ‘silent killer’? Frighteningly, there are no obvious symptoms, so, unless blood pressure is monitored through regular doctor visits, it could be years before hypertension is detected.
By then, the damage could already be done. Altering eating habits is the easiest way to combat this silent killer. So, we’ve compiled a list of 10 of the best tasting ways to lower blood pressure naturally.
Blueberries contain anthocyanins, which are natural compounds that research  has shown reduces cardiovascular risk, including by lowering blood pressure. Blueberries also contain the highest level of antioxidants in any fruit, which help naturally ward off a multitude of illnesses.
2. Baked Potato
Magnesium and potassium are two minerals that aid in the fight against blood pressure, and baked potatoes are rich in both minerals. So, eat up! Just be careful about adding too much butter and salt, otherwise you’ll be back at square one.
Fresh garlic is used to combat many heart-related conditions, including high blood pressure, because of its production of allicin, an organosulfur compound that also has antibacterial and antifungal applications. Allicin is also the chemical that gives garlic its distinctive smell. So, for a double whammy against hypertension, eat a garlic baked potato!
4. Dark Chocolate
Yes, dark chocolate! Researchers at Harvard University  analyzed the results of 24 separate studies and determined that, indeed, dark chocolate can help lower blood pressure. The researchers did note that, because of caloric content, it should be consumed in moderation.
Bananas are loaded with potassium, which has been shown to minimize the effects of sodium in the blood stream. So, how about treating yourself to a dark chocolate-covered banana for a healthy way to fight back against hypertension?
A compound called 3nB, which is responsible for the characteristic odor of celery, has been found to lower blood pressure in a preliminary study . In animals, a small amount of this compound lowered blood pressure by 12% to 14% and cholesterol by about 7%. Making celery juice with a fruit is by far the easiest way to enjoy this veggie.
7. Whole Grains
Many studies, including one published by the National Institutes of Health , show that blood pressure can be positively impacted when more whole grains, such as quinoa, brown rice, and oatmeal are introduced into the diet.
8. Go Nuts!
Many varieties of nuts, including dry roasted almonds, walnuts, and hazelnuts are high in fiber, potassium and iron. So, they’re a delicious way to help in your battle against hypertension. Of course, you should avoid options with salt, but, no one says you can’t eat them with a dark chocolate coating!
9. Coconut Water
This superfood isn’t just tasty it can also be used as a natural solution to lowering your blood pressure. In fact, you’re probably already consuming coconut products, such as its oil, so why not add this to the mix as well.
10. Herbs and Spices
Speaking of salt, the best way to lower your salt intake is to replace it with fresh herbs and spices. Not only will the absence of salt help lower your blood pressure faster, but the herbs make your food taste fresher and offer additional nutrients that you normally wouldn’t be getting.
Hypertension doesn’t have to permanent or lead to debilitating disease. There are ways to combat it, and some of them are even delicious!
-  http://www.cdc.gov/bloodpressure/facts.htm
-  http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2010/October/beating-high-blood-pressure-with-food
-  http://www.ncbi.nlm.nih.gov/pubmed/22336903
-  http://www.thecrimson.com/article/2011/4/5/chocolate-health-dark-benefits/
-  http://naturalmedicinejournal.com/journal/2013-04/pilot-study-evaluate-antihypertensive-effect-celery-extract-mild-moderate/
-  http://www.ncbi.nlm.nih.gov/pubmed/16963350