5 Food Choices That Could Help Lower Blood Pressure

While there are medications and other treatments that can help manage high blood pressure, there are also some simple lifestyle changes that you can make to help manage it.

November 29, 2024

High blood pressure (hypertension) affects about 48.1% of adult Americans. Having this condition can be serious as it can increase the risk of stroke, heart disease, and other health conditions. While there are medications and other treatments that can help manage high blood pressure, there are also some simple lifestyle changes that you can make to help manage it.

One of these lifestyle changes includes eating a diet that is rich in foods that can help lower blood pressure. For the most part, a blood pressure-friendly diet is rich in fruit, vegetables, nuts, legumes, lean protein, and whole grains while limiting sodium, excess sugar, trans fats, and saturated fats. An added bonus to this kind of diet is that it can also help to protect heart health and reduce blood sugar levels. We have collected a few to help start you on your way:

Beets

This root vegetable should be making appearances on plates more often. They help to increase oxygen uptake, support digestive health and are a rich source of anti-aging antioxidants that help repair DNA, support cell health, and have anti-inflammatory properties that work to reduce the risk of numerous chronic diseases like heart disease and hypertension. Beets are fairly versatile, you could roast beets in olive oil with some herbs and spices, blend them into a smoothie or a dip with yogurt and garlic, or toss some into a coleslaw. Beets can also be a great addition to soup or stew. Try swapping some beets for a little bit of other root vegetables when making homemade chips for something new.

Pistachios

Pistachios are one of the few nuts that contain most of the nutrients that humans require to maintain overall good health. These nuts boast several health benefits including promoting a healthy heart, protecting against hypertension and diabetes, weight management, and improved digestion, along with packing an impressive nutrient profile. Some studies suggest that pistachios can help to lower the risk of heart disease by 13-19%, and they may significantly affect blood pressure more than any other nut.

Asparagus

This cruciferous veggie is a rich source of fiber that can help manage blood pressure. Asparagus is also a great source of potassium, folic acid, and vitamin C which all help to support healthy blood pressure. The folic acid helps to reduce homocysteine in your body which can damage the lining of your arteries when in excess, and the potassium can help your body to void excess sodium.

Sweet Potatoes

Sweet potatoes are rich sources of calcium, potassium, and magnesium, all of which are key nutrients involved in regulating blood pressure. They also contain potent antioxidants like beta-carotene and anthocyanins that protect against free radical damage which may help reduce the risk of some cancers and heart disease. The high potassium content improves blood flow, prevents muscle cramps, and helps you to excrete more sodium, which can lower blood pressure and reduce the risk of heart disease.

Salmon

Fatty fish like salmon are a heart-friendly choice for those with high blood pressure. Salmon is considered to be good for blood pressure because it is a rich source of omega-3 fatty acids, especially EPA and DHA, that help to protect both your heart and brain health which in turn may have a positive effect on blood pressure by reducing inflammation in the body.

Foods To Avoid

Just as there are foods that are better to eat, there are also foods that would be best avoided for those who have high blood pressure such as those that are high in salt, sugar, caffeine, processed meats, fried food, alcohol, ultra-processed foods, and saturated fat. Additionally, grapefruit, although typically healthy, can interact with some blood pressure medications, check with your doctor before eating any grapefruit.

Dietary Meal Plans

There are also a few dietary meal plans which can help to manage blood pressure, the DASH Diet and the Mediterranean Diet are among the most popular. While both of these diets are low in sugars, trans fats, and saturated fats they still provide a rich source of antioxidants, vitamins, and minerals to support optimal health.

The DASH Diet was developed as an approach to stopping hypertension which is also a flexible, balanced, budget-wise, and heart-healthy plan. This meal plan emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting foods that are high in saturated fats and caps sodium off at 2,300 milligrams per day.

The Mediterranean Diet is based on years of research suggesting that primarily eating plant-based foods while incorporating whole grains, fruits, vegetables, nuts, beans, seafood, lean poultry, herbs, spices, eggs, cheese, yogurt, and unsaturated fat for extra virgin olive oil is incredibly good for you. This filling, family-friendly, budget-smart, low-fat simple but effective planet-friendly approach focuses on quality rather than a single nutrient group, and there’s a literal mountain of evidence to support this.

Lifestyle Factors

While diet can play a big part in blood pressure, there are other lifestyle factors that could affect blood pressure such as being sedentary, drinking alcohol, smoking, not getting enough sleep, and high levels of stress. When combined with a healthy dietary plan, getting these other lifestyle factors under control can help you lose weight, control blood sugar levels, and lower blood pressure.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.

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References/Sources/Materials provided by:

This article was written by Tamsyn Julie Webber at the WHN News Desk

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