9 Best Foods for High Blood Pressure (Plus 6 of the Worst)     

Help control your blood pressure by checking what's on your plate. Nearly half of all adults — 47 percent — have high blood pressure.

High blood pressure is defined as anything over 130/80 mmHg, according to the Centers for Disease Control and Prevention (CDC). These numbers increase with age, reaching about 70 percent of adults age 65 and older. But one of the easiest ways to save yours is to watch what you put on your plate.
One way to do this is to adopt the DASH diet (Dietary Approaches to Stop Hypertension), which contains fruits, vegetables, lean meats, nuts, seeds, nuts and low-fat dairy products. A 2020 review of 30 randomized controlled trials published in the journal Advances in Nutrition concluded that those who adopted the DASH diet saw a significant reduction in their blood pressure, even if they did not have high blood pressure, compared to management team. Other previous studies found that following the low-sodium DASH diet reduced blood pressure by as much as 11 points in people with high blood pressure. "This is the equivalent of taking one or two high blood pressure pills.

But there are some specific foods to include in your diet because they contain many nutrients that help lower blood pressure.


 Here are the best foods to eat - and the ones to avoid.

9 great foods to control high blood pressure

 1. Bananas

These are rich in potassium, a nutrient that helps lower blood pressure. One medium-sized banana provides about 375 milligrams of potassium, or about 11 percent of the recommended daily intake for men and 16 percent for women. The only caveat is if you also have advanced kidney disease, you have to be careful about your potassium intake. In this case, consult your doctor before consuming bananas.

 2. Blueberries
These contain resveratrol, a substance that helps relax blood vessels. They are also rich in anthocyanins, a plant pigment that promotes heart health. A 2019 study published in the Journals of Gerontology found that those who drank wild blueberry juice daily for 28 days saw a 5 mmHg reduction in blood pressure.

3. Spices
If you have high blood pressure, your doctor will tell you to avoid salt. Instead, season your food with spices. A 2021 study published in the American Journal of Clinical Nutrition found that consumption of spices and 6.6 grams of herbs and spices per day was associated with lower blood pressure after four weeks. The study looked at a combination of 24 different herbs and spices, from basil and thyme to cinnamon and turmeric. Health
4. Dark chocolate
It is rich in cocoa flavonoid, an antioxidant that dilates blood vessels and thus lowers blood pressure. Look for bar that is 70 to 85 percent cocoa, according to the American Heart Association, which is known to be high in flavonoids. A 2017 study of 35 clinical trials published in the Cochrane Library found that regular consumption of cocoa reduces blood pressure by about 4 points in people with high blood pressure. 

5. Nuts
 They are rich in magnesium and potassium, two minerals that lower blood pressure. They are also high in fiber and healthy fats, which help control cholesterol, which improves blood vessel health and thus lowers blood pressure.
A 2019 study published in the Journal of the American Heart Association found that people who replaced 5% of the saturated fat in their diet with nuts saw a reduction in blood pressure within six weeks. Just eat unsalted nuts and seeds, or stick to nut butters, which are low in sodium.

6. Yogurt
Regular consumption of yogurt can lower blood pressure by about 7 points, according to a 2021 study published in the International Dairy Journal. Milk products are a good source of nutrients such as calcium, potassium and magnesium. All of these have been shown to help lower blood pressure.
Many yogurts are also rich in probiotics, good bacteria that can help control blood pressure. A 2014 review published in the journal Hypertension concluded that consumption of probiotics reduced systolic blood pressure (the highest number) by nearly 3.6 mmHg and diastolic blood pressure (the lowest number) by 2.4 mmHg. . Full-fat yogurt is perfect if you prefer it sweet: studies show it won't raise blood pressure more than low-fat or fat-free varieties.

7. Beets

 A 2021 Danish study published in the European Journal of Epidemiology found that those who ate the highest amount of vegetables with nitrates, such as beets and green leafy vegetables, had systolic blood pressure almost 2.0% lower. 6 points on average compared to those who ate. the least amount of these foods.

8. Fatty Fish

 Fish such as tuna, salmon and mackerel are all rich in healthy fats called omega-3 fatty acids, which have been shown to reduce the risk of heart attack and stroke. But they can also help improve blood pressure in an indirect way. If you eat fish instead of animal protein with saturated fat, such as red meat, processed meat or full-fat dairy products, it can also have a beneficial effect and your blood pressure.
A 2022 study published in the Journal of the American Heart Association found that people who consumed 2 to 3 grams of omega-3 fatty acids, DHA and EPA, reduced their blood pressure by about two points compared to those who did not. 

 9. Whole grains 

They are a rich source of magnesium, especially compared to white bread.  A 2020 Japanese study published in the journal Nutrients found that people who regularly ate fruit were about 60 percent less likely to develop high blood pressure within three years than those who did not eat it.

 6 foods to avoid if you have high blood pressure

1. Restaurant food
About 70 percent of the sodium we eat comes from packaged foods or restaurants, according to the CDC.  The best step is to stop eating as much as possible, and if you do, ask if it is possible to see the nutritional content (including sodium). 

You can also request that no salt be added to your food. You can order side dishes to reduce the salt content. Also look for dishes that are fried, boiled, grilled, poached or roasted: they are all prepared in a low-sodium way.

2. Cheese

 It may seem like a healthy snack, since it contains calcium that lowers blood pressure, but many types of cheese are loaded with salt. Sticking with low-fat cheeses like Swiss or fresh mozzarella. It is good to concentrate once in a while if you do not have high blood pressure.

3. Condiments

Ketchup, soy sauce, bottled salad dressing, jarred salsas, and mustard can be high in sodium. Look for a low-sodium version or opt for lemon juice or vinegar for extra flavor.


 4. Canned beans (unrinsed)

 Although beans themselves are good for the heart and can help lower blood pressure, the canned version is often full of salt. You can still eat canned beans, but reduce the sodium content by washing them for about 10 seconds under hot water, then draining them for about two minutes. You'll reduce sodium by up to 40 percent, but not other heart-healthy vitamins and minerals. 

5. Bakery products

 Bread and rolls are number 1 on the list of sources of sodium, according to the CDC. A slice of bread usually contains only 100 to 200 mg of sodium, but if you eat a lot of bread (which most of us do), it can add up. Try to avoid different types of bread as much as possible. For example, try eating oatmeal instead of breakfast and avoid rolls for dinner; opt for brown rice or quinoa instead.

6. Alcohol

A 2019 study published in the Journal of the American College of Cardiology of more than 17,000 US adults found that heavy alcohol consumption — defined as seven to 13 drinks per week — more than doubled the risk. of developing high blood pressure. Alcohol is toxic to the heart and can weaken the muscles. It can also increase your blood pressure, according to the American Heart Association.


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