If you have high blood pressure, you might be wondering whether the foods you consume could be contributing to your condition. Yes, it is the answer. Diet and other lifestyle choices, such as exercise, can significantly lower blood pressure. In fact, some senior citizens can lower their blood pressure by just modifying their diet. Their requirement for blood pressure medication may thereafter be decreased or perhaps eliminated as a result of this.
What about salt and high blood pressure?
It is well knowledge that sodium, which makes up the majority of salt, can raise blood pressure readings. The Centers for Disease Control and Prevention (CDC) assert that Americans consume significantly more sodium than is necessary. According to the 2020–2025 Dietary Guidelines for Americans, adults should limit their daily sodium intake to 2,300 mg. The American Heart Association advises a daily dose of no more than 1,500 mg if you have high blood pressure.
Keeping an eye on your salt intake is crucial, but it’s only one factor. Fill your plate with blood pressure-friendly meals to lower your risk of heart attack, stroke, and other consequences.
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How to lower blood pressure with food
What foods fast lower blood pressure? What is the quickest natural way to lower blood pressure? Here are 10 foods that can support healthy blood pressure and general wellness:
Unsweetened yogurt
Yogurt may help people with hypertension lower their blood pressure, according to a recent study. This is due to its high concentrations of calcium, potassium, and magnesium, all of which are known to help control blood pressure. For a nutritious breakfast or snack, look for natural and Greek yogurts that are unsweetened. These yogurts can be combined with fruits, seeds, and nuts.
Berries
Anthocyanins, which are powerful antioxidants, are abundant in strawberries and blueberries. Anthocyanins have been found to lower blood pressure in persons with hypertension, according to research. Berries are delectable, which is more good news! You can add them to yogurt, cereal, or oatmeal, or you can eat them as a tasty afternoon treat.
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Beets
Nitric oxide, a substance that has been demonstrated to lower systolic blood pressure, is highly present in this root vegetable. Beets can be eaten raw in salads or as a side dish. You may even buy beetroot juice to add to smoothies or consume on its own (without any added sugar).
Sweet potatoes
This side dish hero, which is packed with magnesium, potassium, and fiber, is a wonderful method to decrease blood pressure.
Leafy greens
High nitrate foods including cabbage, collard greens, spinach, kale, and other leafy greens have been reported to lower blood pressure. By changing up how you consume your greens, it’s simpler to get your recommended daily intake. For instance, you may add fennel to soup, sauté spinach for a nice side dish, or bake a batch of kale chips.
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Fatty fish
Omega-3 fatty acids and vitamin D, elements that can help decrease and maintain blood pressure, are abundant in salmon and mackerel. Your preferred filet needs only a light seasoning, a drizzle of olive oil, and an oven broiler.
Whole grains (especially oatmeal)
Beta-glucan, a type of fiber found in oats and other whole grains, has been shown to reduce both systolic and diastolic blood pressure. Unsweetened oatmeal for breakfast, whole-grain bread for sandwiches at lunch, and seasoned quinoa as a side dish at night are all healthy choices.
Pistachios
Eating pistachios during stressful periods has been shown to reduce blood pressure, according to one study. These nutritious nuts, which taste best when eaten unsalted, may give any salad a crunch and flavor boost. Additionally, you may make pesto out of them or have a few handfuls of them as a snack.
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Bananas
One medium-sized banana has 422 milligrams of potassium, which is a significant amount. Other foods high in potassium, such as beans, tomatoes, mushrooms, and avocados, may naturally lower blood pressure.
Kiwifruit
One study found that consuming three kiwis each day significantly reduced blood pressure. Kiwi is excellent sprinkled on top of plain yogurt or sliced up in fruit salad.
The DASH (Dietary Approaches to Stop Hypertension) diet recommendations are compatible with the foods in the above list. The National Heart, Lung, and Blood Institute (NHLBI) suggests the DASH eating plan. It has been demonstrated that lowering high blood pressure and raising cholesterol levels lowers the risk of heart disease. The DASH plan primarily emphasizes:
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- Eating plenty of fruits, vegetables, and whole grains.
- Limiting sugar-sweetened beverages and desserts.
- Limiting foods high in saturated fat.
- Consuming fat-free or low-fat dairy products.
- Eating fish, poultry, beans, nuts, and vegetable oils.
The meal delivery kits, which send pre-portioned meals right to your home, contain many of these suggested ingredients. The majority of these kits were made with a focus on balanced nutrition.
Foods to avoid with high blood pressure
We’ve talked about eating well to lower blood pressure. But which meals should you avoid if you have high blood pressure? The foods that immediately or gradually elevate blood pressure are listed below. Eat them in moderation or stay away from them entirely:
- Fatty meats, and processed meats such as hot dogs and sausage
- Salted snacks like pretzels and potato chips
- Canned soups and vegetables
- Dried soup mixes
- Deli meat
- Fast food
- Butter
- Margarine
- Potato chips
- Salted popcorn
- Salted nuts
- Whole-milk dairy products
- Condiments (ketchup, salad dressing)
- Pickled food in brine
- Boxed mixes for rice, pasta, and potatoes
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