Foods with potassium help to control blood pressure. Potassium lessens the effects of sodium to reduce blood pressure, according to the Mayo Clinic, which recommends a diet of whole grains, fruits, vegetables and low-fat dairy products to beat high blood pressure.

Other nutrients also help to improve blood pressure. Here are five foods that may help avoid or reduce high blood pressure.

1. Fish
Fish containing omega-3 fatty acids can reduce high blood pressure, WebMD reported. The American Heart Association recommends eating fish at least twice a week to control high blood pressure, especially omega-3 fish such as salmon, trout, and herring. Fish makes a healthy substitute for other meat because it offers protein without added fat.

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2. Potatoes
Potatoes are packed with potassium and magnesium, valuable minerals to help decrease blood pressure. High-fiber potatoes work in a healthy diet when baked. Instead of added fat from butter or sour cream and salt to the baked potato, healthy eaters can enjoy plain yogurt or salsa for delicious flavoring without the fat, according to Healthline.

3. Whole Grains
Whole grain, high-fiber cereal includes oatmeal, shredded wheat and bran flakes. Whole grains contain more nutrients than refined grains. Harvard University research that suggested a bowl of cereal for breakfast helps to reduce the risk of developing high blood pressure, AARP reported.

AARP also recommended topping the cereal with blueberries. Researchers at the University of East Anglia in Britain found that people who had at least one serving of blueberries a week were 10 percent less likely than those who didn’t to develop high blood pressure, according to a 2011 report from LiveScience.

4. Bananas
Bananas have high amounts of fiber, and one banana contains at least 450 mg of potassium for protection against high blood pressure, Dr. Janet Bond Brill reported in an article for The Huffington Post. She called potassium “nature’s most powerful blood-pressure-lowering machine.”

5. Yogurt
Yogurt contains the rich calcium necessary to protect against high blood pressure. Research suggests adults can reduce their risk of developing high blood pressure by consuming 1,000 to 1,500 mg of calcium a day, according to Brill. Some people try to use calcium supplements for protection, but getting it through foods works better at combating high blood pressure. Brill recommended eating two or more cups of plain nonfat yogurt a day.

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