Whole GrainsUnlike refined carbs, which can spike blood sugar and promote inflammation, whole grains such as brown rice, oats, barley, and quinoa can do your body good. They contain lots of fiber, which has been associated with a reduced risk for heart disease and inflammation. And research has found that three servings of whole grains every day can reduce blood pressure.
BeansIn addition to being high in plant-based protein, beans are packed with heart-healthy nutrients like B vitamins and potassium, as well as soluble fiber, which has been shown to improve your gut biome and reduce blood pressure. According to research published in the journal Nutrients, consuming one cup of beans per day can significantly reduce total cholesterol, triglycerides, blood pressure, and the overall risk of cardiovascular disease.