Balanced nutrition is imperative to staying healthy and controlling blood pressure. Some foods can even have an immediate effect on blood pressure, for better or worse. Therefore, your potential food choices are vital to managing this disease.
Let’s take a look at some tips for managing your diet, incorporating supplements, and identifying foods to avoid.
The following foods can lower blood pressure:
When adjusting your nutrition to control peak blood pressure, it’s especially important to reduce sodium intake, increase your intake of potassium-rich foods, and maintain overall heart-healthy nutrition.
Here are a few to get you started.
The American Heart Association recommends consuming less than 2300 milligrams of sodium (about 1 teaspoon of salt) per day.
To do this, you can avoid processed foods, canned soups, and fast food, which are high in sodium. And instead of salt, you can use herbs, spices, and lemon juice to flavor your food.
Potassium helps balance sodium levels and can lower blood pressure. Sources of potassium are found in bananas, oranges, potatoes, spinach, and tomatoes.
To improve health, fill part of your plate at each meal with nuts and vegetables rich in vitamins, minerals, and fiber.
Beetroot juice is a popular drink that temporarily lowers blood pressure and provides a quick complement to your fitness regimen.
Opt for total grains like brown rice, quinoa, and whole wheat bread instead of subtle grains.
A 2020 study in Japan found that people who “sometimes or always” ate whole grains had a lower risk of developing high blood pressure than those who didn’t eat whole grains.
The results of a 2024 study suggest that foods high in trans fatty acids, such as those containing partially hydrogenated oils, could have negative effects on blood pressure.
Pay attention to portion sizes, especially when eating high-calorie foods. You may need to use smaller plates on food and avoid snacking straight from the package.
If you drink alcohol, do so in moderation. For men, this means eating no more than two drinks per day and for women, no more than one drink per day.
If you are overweight or overweight, losing even a small amount of weight can lower your blood pressure. According to a 2018 study, as other people gain weight, they are more likely to suffer from high blood pressure.
Regular physical activity can lower blood pressure. Aim for at least 150 minutes of moderate-intensity exercise during the week, such as brisk walking or cycling.
Below are some general rules about the DASH (Dietary Approaches to Stop Hypertension) diet, which has been shown to be effective in lowering blood pressure:
It should be noted that those general rules are based on a 1,800-calorie-per-day diet, which may not be suitable for everyone.
While previous recommendations advised low-fat or fat-free dairy products, more recent studies suggest that high-fat dairy products, especially yogurt and cheese, do not have any negative health effects. Possibly, they may even be offering protective benefits against cardiovascular disease. and type 2 diabetes.
The following nutrients and minerals can control your blood pressure, especially if you’re deficient:
A 2023 study found that calcium and magnesium can especially affect systolic and diastolic blood pressure. Potassium and vitamin E reduced systolic but not diastolic blood pressure. Vitamin C and vitamin D showed no significant effects in lowering blood pressure.
Below are some low-sodium, nutrient-dense snack ideas that can help maintain healthy blood pressure:
When you have high blood pressure, it’s vital to restrict the following foods and ingredients that can contribute to high blood pressure:
Healthy nutrition helps control high blood pressure. Make an effort to include plenty of fruits, vegetables, whole grains, and healthy fats in your meals. At the same time, try to restrict processed foods, saturated fats, and added sugars.
Even small adjustments to your nutrition can especially affect your blood pressure and overall health.
Last exam on May 2, 2024
Our experts frequently monitor the fitness and wellness space, and we update our articles when new data becomes available.
Current Version
May 2, 2024
Written by
Traci Pedersen
Published by
Ari Howard
Medically Tested By
Jerlyn Jones, MS MPA RDN LD CLT
Copy edited by
Jill Campbell
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