Legumes: Beans, lentils, chickpeas and black-eyed peas help the heart because of their high levels of soluble fiber, which is known to lower both cholesterol and triglyceride levels in the bloodstream. However, if you eat the canned version, be sure to rinse the excess salt and water before consuming.
Olive oil: A key component of the Mediterranean diet, olive oil is rich in monounsaturated fatty acids and has been shown to reduce blood pressure and both bad cholesterol and triglycerides while increasing good cholesterol. It is also extremely high in calories, so it should be used in moderation and as a replacement for more unhealthy fats in the diet.
Avocados: A study published in the Journal of the American Heart Association found that replacing saturated fat with one nutrient-packed avocado a day could lead to up to a 13.5 milligrams-per-deciliter reduction in blood pressure.
Beets: One of the reasons beets are so hearth healthy is they are full of nitric oxide, which studies show can help open blood vessels and therefore lower your blood pressure. Beets and their juice are one of the only sources of betalain, a powerful antioxidant with high anti-inflammatory qualities.
Nuts and seeds: Unsalted seeds and nuts, such as pistachios, walnuts, pecans, almonds, flaxseed, macadamia nuts and hazelnuts are high in potassium, magnesium and other minerals known to reduce blood pressure.