There was not any arguing with mom. On top of being our mother she was a registered nurse. Even in retirement she can be count on for advice on what to eat. Believe me, we ate our vegetables. Now I know more about why.

Leafy Greens : There are chemicals in leafy green vegetables that can lower blood pressure. It works best when ate along with a healthy fat like olive oil, nuts or avocado. The chemical is a nitro fatty acid, according to a study reported in the New York Daily News.

Beans : Some beans and legumes not only help with hypertension they are also good for diabetics, especially those with associated higher BP numbers. This study was published in the Huffington Post. The study indicated that people needed to consume one cup (190 grams) of these vegetables a day for this purpose.

Garlic : According to the University of Maryland School of Complementary Medicine, garlic is beneficial when it comes to lowering pressure readings. There is a warning for those on aspirin regimen or taking blood thinners. Garlic can have the same effect. Talk to your doctor if using it in more than food amounts.

Foods that Do not Count : Some things, like juice, only count for one serving no matter how much is consumed. Other foods simply are not on the list. Potatoes, sweet potatoes and yams are not on the list, according to Blood Pressure UK.

How do I know for sure ? The best way to find out which vegetables to add and how much to be consumed is to talk to a nutritionist. Most doctors are willing to refer and many insurance programs will pay entirely for wellness visits. This way, customs, cultures and individual likes and dislikes can be taken into account.