There are two numbers that measure blood pressure: systolic (top number) and diastolic (bottom number). Systolic is the pressure on your blood vessels when your heart beats. Diastolic is the pressure on your arteries when your heart is at rest between beats. A normal range for systolic is less than 120 mm Hg; for diastolic, less than 80 mm Hg.
A diet designed to reduce and maintain a healthy blood pressure focuses on eating a variety of whole grains, fruits, vegetables, lean meats, nuts, seeds, and legumes. It’s also important to limit sodium, processed foods, and sweets.
Remember to join one of Hy-Vee's free nutrition tours led by a registered dietitian. Tours are held Monday, Wednesday, and Friday at noon.
Honey-Glazed Pork Chops with Grilled Peaches
Grilled pork chops are a source of lean meat, while peaches provide potassium—a nutrient that can help maintain healthy blood pressure.
Honey Glazed Salmon and Zoodles
Healthy fats, such as omega-3s found in salmon, may help maintain or reduce blood pressure. Try it served over a bed of zucchini noodles, if you don’t have a spiralizer for the zucchini, you can purchase Hy-Vee Short Cuts Spiralized Noodles.
This low-sodium recipe highlights a lean protein served over veggies. For more potassium—a nutrient that plays a big part in blood pressure regulation—try the sweet potato noodle version.
Tropical Kale Smoothies
Potassium, magnesium, and fiber are all things that help contribute to a healthy blood pressure. Foods such as kale, bananas, and pineapple—all of which are in this smoothie—contain these important nutrients.
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Cucumber Melon Salad
Cantaloupe and honeydew contain potassium and other nutrients that support healthy blood pressure, as do specialty melons, such as the Orange Honeydew melon.
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Baked Oatmeal Muffins
Choosing whole grains, such as oatmeal, brown rice, and whole wheat, instead of refined grains such as pasta, white bread, and white rice, will help give you the nutrients needed to maintain a healthy blood pressure.
Quick Breakfast Yogurt Bowl
Low-fat dairy has been linked to lower blood pressure, which may have to do with it being a rich source of calcium and vitamin D.