When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart healthy diet is more than just lowering your sodium intake. The DASH (Dietary Approaches to Stop Hypertension) diet, which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods.
Low-fat or fat-free yogurt
Low-fat dairy products are a great source of calcium, which is one of the main compounds that help fight high blood pressure. A 12-ounce serving of low-fat yogurt will give you about 30 percent of the recommended amount of calcium for the day.
Bananas
Bananas are rich in potassium, with one average-sized banana packing about 420 milligrams. That's about nine percent of the recommended daily intake. Bananas are also rich in fiber and lend a natural sweetness to smoothies, baked goods, and frozen treats. Peel and freeze mushy bananas when they start to go bad.
Berries
Berries, but specifically blueberries, are packed with nitric oxide, a gas that helps increase blood flow, thus lowering blood pressure. A March 2015 study by the Academy of Nutrition and Dietetics found that even less than an ounce of blueberries a day can help significantly lower blood pressure.
Leafy greens
Leafy greens that include kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce are excellent sources of potassium. Think outside of the salad and glorify your greens in omelets, smoothies, and sandwiches.
Beets
Similar to blueberries, beets are high in blood pressure-reducing nitric oxide. Research has shown that drinking beetroot juice can help lower your systolic blood pressure by four to five mmHg. Try adding beetroot juice to your diet, and if you buy store-bought juice, make sure there isn't added sugar.
Garlic
According to the National Institute of Health (NIH), the compound allicin in garlic may be able to help reduce blood pressure. Allicin is released when garlic is crushed or chopped. However, doctors don't recommend using garlic supplements since there is limited research on their effectiveness for hypertension.
Sweet potatoes
Potassium- and magnesium-rich sweet potatoes are an essential part of following a blood pressure-reducing diet. Sweet potatoes are also high in fiber which is good for your heart, too.
Oatmeal
High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner
Salmon
Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which reduce inflammation and can help lower blood pressure. They are also a great source of vitamin D, which helps the body absorb calcium, protect against depression, and regulate blood pressure.
Avocado
Creamy avocado is a great source of calcium, magnesium, and potassium. One avocado contains about 975 milligrams of potassium, which is about 25 percent of your daily intake.
Quinoa
There is a reason quinoa is a supergrain: A half-cup contains almost 15 percent of the magnesium you need in a day. Plus, it’s rich in plant-based protein and fiber to relieve constipation, stabilize blood sugar levels, and ward off hunger.
Broccoli
Cruciferous vegetables, like broccoli, are high in all of the four magic compounds that help lower blood pressure—calcium, potassium, magnesium, and vitamin C. Studies have shown that diets high in cruciferous vegetables have led to lower levels of heart disease and longevity.
Peaches and nectarines
Peaches and nectarines are like fruit cousins that share a lot of similar benefits, one of which is their high potassium content. A large peach or nectarine provides about 10 percent of a person’s daily recommended value. The potassium helps balance water levels in the body and helps us get rid of excess sodium.
Kiwi
Three kiwifruit a day have been shown to significantly lower blood pressure, according to a study by Oslo University Hospital. Of course, there is no magic fruit or vegetable that will rid you of your blood pressure problems, but adding more kiwi into your diet may be a good choice.
Red bell peppers
Red bell peppers help reduce high blood pressure with the help of potassium and vitamin A. They're also high in fiber and vitamin C, making it a healthy snack with hummus.
Unsalted pumpkin seeds
Pumpkin seeds are rich in blood pressure-lowering magnesium and zinc. Pumpkin seed oil is also a good way to get the seeds’ benefits. Be warned: Store-bought pumpkin seeds are usually coated in salt, so choose the unsalted varieties or roast your own by baking them in a sheet pan for 20 minutes at 350 degrees.
Dark chocolate
Good news for all chocolate lovers: According to a May 2017 study in Heart, flavonol-rich dark chocolate has been linked to a lowered risk of cardiovascular disease. The study found that the flavonols in dark chocolate helped promote healthy blood vessel function.
Pistachios
Pistachios have been proven to lower blood pressure by reducing blood vessel tightening and heart rate.
Pomegranates
It’s not always easy to eat a pomegranate, especially since they’re so hard to peel, but pomegranate juice is easy to drink and will give you the same benefits. A September 2012 study in Plant Foods for Human Nutrition suggests that the high antioxidant levels in pomegranate juice can help lower blood pressure.
Olive oil
Olive oil may be high in calories, but it has many health benefits. Using polyphenol-rich olive oil has been linked to lowering blood pressure—especially among women. Make olive oil your go-to oil when cooking.
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