The Top 9 Foods for High Blood Pressure, Along with the Top 6 Worst

 

According to the Centers for Disease Control and Prevention (CDC), high blood pressure is defined as anything higher than 130/80 mm Hg, and it affects 47% of all adults. With aging, that percentage increases to almost 70% of persons 65 and older. However, watching what you put on your plate is one of the easiest methods to help lower your blood pressure, according to an expert.

 
Adopting the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes whole grains, low-fat dairy, fruits, vegetables, lean meats, nuts, and seeds, is one approach to accomplish this. According to a 2020 review of 30 randomized controlled trials that was published in the journal Advances in Nutrition, individuals who followed the DASH diet significantly reduced their blood pressure in comparison to control groups—even if they did not have hypertension. According to other, previous research, people with hypertension had an approximate 11-point drop in blood pressure when they followed the low-sodium DASH diet. A specialist notes, "Its equivalent to taking one or two bold pressure medications."

Also, a tiny bit of salt reduction is quite helpful. A recent study discovered that cutting out only one teaspoon of salt over the course of a week reduced blood pressure by roughly 6 mm Hg, which is comparable to the drop that many people experience when taking a typical high blood pressure prescription. 

The greatest way to lower blood pressure is to focus on a general healthy dietary pattern rather than any one food in particular. According to a nutrition and food sciences expert, "all these nutrients work synergistically together." According to an expert, "foods high in micronutrients that work together to regulate blood pressure include fruits, vegetables, and low-fat dairy." Additionally, they take the place of more dangerous foods like salt and snacks can raise blood pressure.

Incorporating some foods into your diet is beneficial since they contain high levels of nutrients that can assist in lowering blood pressure. These are the best meals to eat and stay away from.

  

Nine excellent foods to help lower high blood pressure

1. The banana

They contain a lot of potassium, which has been shown to help lower blood pressure. About 375 milligrams of potassium, or 11% of a man's daily required consumption and 16% of a woman's, can be found in one medium banana. The only thing to note is that you should use caution when consuming potassium if you also have late-stage kidney disease. If so, see your physician before consuming a large number of bananas.

 

2. Berries

According to an expert, they contain resveratrol, which aids in blood vessel relaxation. Additionally, they contain a lot of anthocyanins, a class of plant pigments that support heart health. According to a 2019 study, participants' blood pressure dropped by 5 mm Hg after drinking a wild blueberry beverage every day for 28 days. An extra benefit: Studies suggest that blueberries are particularly beneficial to the brain.

3. Herbs

You will be advised by your doctor to stay away from the saltshaker if you have high blood pressure. Use spices to season your dish instead. According to a 2021 study, after just four weeks, flavoring food with 6.6 grams of herbs and spices per day was associated with decreased blood pressure. The study examined a mixture of twenty-four distinct herbs and spices, ranging from turmeric and cinnamon to basil and thyme. Study states, "What was interesting is that the herbs and spices decreased blood pressure independently—we didn't even decrease sodium at all."

4. Dark chocolate

According to expert, it's high in the flavonoid cacao, an antioxidant that dilates blood vessels and hence reduces blood pressure. According to the American Heart Association, look for a bar that is 70–85% cacao content or higher because it means it has more flavonoids. In individuals with pre-existing hypertension, frequent consumption of cocoa reduced blood pressure by approximately 4 points, according to a 2017 Cochrane Library analysis of 35 clinical trials. The expert advises, "You just need to be careful because if you eat too much, you’ll gain weight.”

5. Almonds

According to expert, they are abundant in potassium and magnesium, two minerals that have been demonstrated to lower blood pressure. Expert says, "They're also high in fiber and good fat, which aids in the regulation of cholesterol, which in turn improves arterial health and lowers blood pressure.”

According to a 2019 study that was published in the Journal of the American Heart Association, participants' blood pressure decreased over the course of six weeks when they substituted walnuts for 5% of the saturated fat in their diet. The expert says to just eat unsalted nuts or stick to nut butters, which have less sodium.

6. Yogurt

Regular yogurt consumption has been linked to a blood pressure reduction of roughly 7 points, per a 2021 study that was published in the International Dairy Journal. According to an expert, dairy products are a wonderful source of minerals like calcium, potassium, and magnesium. It has been demonstrated that these all assists reduce blood pressure. Probiotics, or beneficial bacteria, are also abundant in many yogurts and may help lower blood pressure.

According to a 2014 review that was published in the journal Hypertension, taking probiotics on a daily basis lowered blood pressure's diastolic (the lower number) and systolic (the upper number) by roughly 2.4- and 3.6-mm Hg, respectively. If you like the flavor, full-fat yogurt is acceptable: It won't increase your blood pressure any more than a low-fat or fat-free version, according to research.

7. Beets 

According to a 2021 study that was published in the European Journal of Epidemiology, individuals with the highest nitrate-rich vegetable consumption—such as beets and leafy greens—had systolic blood pressure that was, on average, about 2.6 points lower than those with the lowest consumption of these items.

8. Oily fish

Omega-3 fatty acids, which are abundant in fishlike mackerel, salmon, and tuna, are good fats that have been demonstrated to lower the risk of stroke and heart disease. But one expert suggests they might also indirectly assist in lowering blood pressure. "Eating fish can also positively affect your blood pressure if you avoid eating animal protein that is high in saturated fat, such as red meat, processed meat, or full-fat dairy products," the expert says. 

According to a 2022 study that was published in the Journal of the American Heart Association, individuals who took in 2 to 3 grams of each of the two omega-3 fatty acids—EPA and DHA—had a blood pressure reduction of roughly 2 points as compared to those who did not.

9. Complete grains

An expert states, "They are a rich source of magnesium, especially when compared to white bread." According to a 2020 Japanese study that was published in the journal Nutrients, over a three-year period, individuals who regularly ate whole grains had a roughly 60% lower risk of developing high blood pressure than those who did not.

 Six foods to stay away from if you have high blood pressure

1. Food from restaurants

The Centers for Disease Control and Prevention (CDC) estimates that about 70% of the sodium we consume comes from restaurant or packaged foods. "Recently saw a patient whose blood pressure was elevated on the days he reported eating out or getting Chinese takeout." The best course of action is to minimize your eating out, and if you do, finds out if you can view the nutrition information, including sodium content.

You can also request that your food be served without any salt. An expert suggests, "You might want to just order sauce on the side to lower the salt content." Additionally, search for baked, grilled, poached, steamed, or roasted entrées: All of these are typically prepared with less salt.

2. Cheese

Given that it's high in calcium, which lowers blood pressure, it would seem like a healthy snack, but many cheese varieties are really rather high in salt, according to one expert. Expert advises you to stick to fresh mozzarella or low-sodium cheeses like Swiss. If your blood pressure isn’t already elevated, you can indulge.

3. Condiments 

Soy sauce, mustard, ketchup, bottled salad dressing, and canned salsas can all contain a lot of sodium. Expert suggests looking for variants with lower salt content or adding flavor with vinegar or lemon juice.

4. Unrinsed canned beans

Although beans are good for the heart and can lower blood pressure, they are typically highly salted when they are canned. Canned beans are still safe to consume, but you can lower their sodium content by washing them in lukewarm water for ten seconds and then draining them for two minutes. You will reduce your salt intake by up to 40%, but not your intake of other heart-healthy vitamins and minerals.

5. Baked Products  

According to the Centers for Disease Control and Prevention (CDC), bread and rolls rank first among the main sources of salt. Although the average amount of sodium in a slice of bread is only 100–200 mg, this can add up if you consume a lot of bread, as many of us do. Steer clear of baked products as much as you can. For instance, consider having oatmeal for breakfast instead of toast and have brown rice or quinoa for super instead of buns.

6. Licorice in black

Blood pressure can rise when real black licorice is consumed, not merely candies with licorice flavor. Glycyrrhizin, an ingredient in the candy made from licorice root, has the potential to make the body retain water and sodium, which can elevate blood pressure.

When consumed in excess, black licorice can cause the body's potassium levels to drop. Congestive heart failure and irregular cardiac rhythms can be brought on by low potassium levels. The American Heart Association states that having a twist or two now and again is not harmful, but you should be mindful of the risks associated with overindulging in food.

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