High blood pressure, often called “the silent killer,” typically has no symptoms but is responsible for nearly half of all heart disease and stroke-related deaths worldwide. Left untreated, hypertension can also raise the risk of kidney disease and other serious organ problems.

The American Heart Association estimates that nearly half of U.S. adults have high blood pressure. When not properly managed, hypertension becomes a major risk factor for cardiovascular diseases such as stroke, heart attack, and heart failure.

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According to EatingWell, adopting healthy lifestyle habits — like maintaining good nutrition, exercising regularly, and managing stress — can help bring blood pressure into the ideal range of below 120/80 mm Hg. In addition, adding the following four key nutrients to your diet may further support healthy blood pressure levels:

• Potassium. This mineral helps balance sodium levels and relaxes blood vessel walls, making it one of the most important nutrients for blood pressure control. Foods rich in potassium include bananas, sweet potatoes, spinach, avocados, and beans.

• Magnesium: Magnesium promotes relaxation of blood vessels and supports overall heart health. Excellent sources include leafy greens such as kale and Swiss chard, nuts like almonds and cashews, whole grains, and legumes.

• Calcium: Essential for proper contraction and relaxation of blood vessels, calcium can be found in dairy products such as milk, yogurt, and cheese, as well as fortified plant-based milks, broccoli, and sardines.

• Fiber: While not a mineral, fiber plays a vital role in blood pressure management. It’s a key component of the Dietary Approaches to Stop Hypertension (DASH) eating plan, designed to reduce hypertension and heart disease risk. The best sources include fruits, vegetables, nuts, seeds, and whole grains.

“Fiber works to lower your blood pressure in more ways than one,” says registered dietitian Leisan Echols. “It fuels the good bacteria in your gut, which produce short-chain fatty acids like butyrate that help reduce inflammation and keep your blood vessels functioning smoothly. Fiber also supports better blood sugar control, improves insulin sensitivity, and contributes to weight management, all of which lighten the load on your cardiovascular system.”

Including a variety of these nutrient-rich foods in your daily meals — alongside other healthy lifestyle habits — can go a long way in helping you maintain healthy blood pressure levels and protect your heart.