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High blood pressure, also called hypertension, is when the pressure of blood flowing through your blood vessels is consistently high. Consequences include strokes, heart disease, and kidney problems. The good news is that nutrition can play a part in controlling your numbers. A balanced diet of vegetables, fruits, and whole grains—and a watchful eye on salt—can help ward off hypertension. A diet with significant amounts of potassium, magnesium, calcium, and fiber and with low levels of sodium and saturated fat can help prevent hypertension. This type of diet also helps prevent obesity, often a factor in chronic disease. With all that said, we're sharing 9 foods that help you reduce high blood pressure. And, we're even sharing some recipes along the way.
If you're looking to reduce your sodium intake, check out our dietitian-approved salt swaps.
Berries
One cup of strawberries, blackberries, or raspberries has from 10 to 30 percent of recommended fiber, which is linked to lower blood pressure.
Fermented Foods
Probiotics in fermented foods, such as yogurt, kombucha, and kimchi, may be useful to decrease risks for hypertension.
Broccoli
Potassium balanced fluids in the body to maintain regular heartbeat and blood pressure. Calcium helps blood vessels tighten and relax to regulate blood flow and pressure.
Nuts and Seeds
Pistachios, almonds, walnuts, sunflower seeds, and flaxseeds contain potassium and magnesium, another mineral that regulates blood pressure.
Oatmeal
Oats and other whole grains, such as brown rice, are good sources of fiber and magnesium.
Low-Fat Dairy
Low-fat milk, cheese, and yogurt are high in calcium.
Beets
Nitrates in beets convert to nitric oxide, a compound that relaxes and widens blood vessels to lower blood pressure.
Bananas
One medium banana has roughly 10 percent of the recommended daily requirements of fiber, magnesium, and potassium.
Beans and Legumes
Navy, black, and pinto beans and lentils are excellent sources of fiber and good sources of potassium and magnesium.
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