This article lists some of the best foods to help lower high blood pressure and some to avoid.
It’s also linked to a lower incidence of futureheart diseaserisk in healthy older adults.
Citrus
Flavonoidsin citrus fruit may help lower blood pressure and offer some protection against cardiovascular disease.
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One medium-sized banana has about 226 milligrams (mg) of potassium.
These juices can add a lot of extra calories, and excess weight works against blood pressure control.
Broccoli
Broccoliis full of flavonoids, which help reduce blood pressure.
Potatoes
Potatoescontain an abundance of potassium.
One medium white baked potato with the skin on provides about 20% of the daily value for potassium.
And they’re associated with lowersystolic and diastolic blood pressure.
Oats
Oats contain beta-glucan and other components that may help prevent and manage high blood pressure.
Research suggests that higher olive oil consumption is associated with a lower risk of heart disease.
Eggs are nutrient-dense, and the DASH diet includes them as a source of lean protein.
If you enjoy eggs, consume no more than one egg or two egg whites daily.
Lean Meat
Yogurt
Yogurtis chock-full of micronutrients, including potassium.
One study found that even small amounts of yogurt can help lower blood pressure.
Participants with hypertension who regularly consumed yogurt had blood pressure readings 7 points lower than participants who didn’t.
And dark chocolate has 2 to 3 times more flavanols than milk chocolate.
Herbs and Spices
Using lots ofherbsand spices may be good for your heart.
Fermented Foods
Fermented foodscontain probiotics, antioxidants, and vitamins that benefit overall health.
Salt
Eating a lot of salt makes you retain fluids.
That increases blood volume and raises blood pressure.
The DASH diet suggests keeping sodium at 2,300 mg or less per day.
Caffeine
If you already have hypertension, coffee can lead to ashortterm increase in blood pressure.
And for those with severe hypertension, heavy coffee drinking may increase the risk of heart disease mortality.
Caffeinatedgreen teadoesn’t seem to have the same effect.
Alcohol
Drinking too muchalcohol, including red wine, can increase blood pressure.
Processed Foods
Because salt is a preservative,processed foodsare often high in sodium.
This includes many deli foods, fast foods, frozen foods and canned, premixed, and packaged foods.
Nutrients may be lost during processing.
Checking food labels can help you choose healthier products.
Summary
To helplower blood pressurenaturally, what you eat can play a significant role.
A heart-healthy diet can help manage blood pressure and reduce the risk of heart disease and stroke.
A healthcare provider can recommend other lifestyle changes that may help.
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