Opposite of what “Big Pharma” would like you to think, bringing down high blood pressure is not so difficult task.

And even more important than avoiding particular foods, is to include the right ones in your diet.

In today’s article, I’ll list 8 foods you should include in your diet for a guaranteed drop in blood pressure. Best of all, you might have most of them already in your refrigerator.

1. Milk: has two ingredients that help reduce blood pressure by 3 – 10 points: calcium and Vitamin D.

2. Spinach: You might have already heard it a hundred times before – yes, spinach is so good for you. Packed with fiber as well as heart-healthy nutrients like folate, potassium and magnesium, spinach is great for lowering blood pressure and is a must-add in salads and sandwiches.

3. Sunflower seeds: Want a simple, healthy snack? Grab a small cup of unsalted sunflower seeds. They are loaded with potassium, good for lowering blood pressure and having a healthy heart. However, avoid sunflower oil as it’s high in Omega-6 vs Omega-3 fatty acid.

4. Beans: Black beans, pinto beans, kidney beans… choose your favorite, but make it a regular part of your diet. Rich in fiber, potassium, and magnesium, beans are great for overall heart health.

5. Baked white potatoes: White potatoes are rich in magnesium and potassium. Potassium is useful for getting rid of excess sodium in the body. (As we know, excess sodium can raise blood pressure.)

6. Banana: This yellow fruit is a very good source of potassium, a mineral that is heart-healthy. There is seemingly no end to recipes using bananas, so make sure you eat it in whatever way you want.

7. Soybeans: Soybeans, as well as those fresh in pods (edamame) are good for heart health. One cup of boiled edamame can provide magnesium and potassium needed for lowering blood pressure. Make sure you choose organic soybeans as most soybeans sold in the USA at least are genetically modified.

8. Dark chocolate: While the recommended serving is just one square of dark chocolate per day, it can help in lowering blood pressure after 18 weeks with no weight gain. The dark chocolate should ideally contain at least 70% cocoa powder.

And the best for last: The quickest, most powerful way to lower blood pressure is a set of 3 easy blood pressure exercises. Thousands of readers have used these simple exercises to bring their blood pressure below 120/80 – sometimes the very first day.

Learn more about the easy blood pressure exercises and try them out for yourself here…