Heart disease remains the No. 1 cause of death in the United States, and high blood pressure is one of the villains that put your heart health at risk. If you want to keep your ticker ticking, shaping up your diet is a good place to start. Show
Called the silent killer because symptoms are often absent, high blood pressure responds well to diet and lifestyle changes. Take control of your health today with these hypertension-fighting foods. BananasYou’ve heard that an apple a day keeps the doctor away. But you might not know that a banana a day keeps high blood pressure at bay. This fruit is packed full of potassium -- an important blood pressure-lowering mineral. Potassium helps balance sodium in the body. The more potassium you eat, the more sodium your body gets rid of. Start your day off with a heart-healthy banana by adding it to a nutritious breakfast, such as whole-grain cereal or low-fat yogurt. Fatty FishOmega-3 fats are heralded for heart-health benefits, and for good reason. They lower levels of bad fat in the blood and fight high blood pressure. Fatty fish like salmon and mackerel are the richest source of omega-3s in the diet, but you can also get them from seeds like chia and flax. For maximum benefits, swap out red meat for fish -- if you’re like most Americans, you’re eating too much of it. OatsThere’s a reason you see a heart symbol on that canister of oats you picked up at the grocery store. Oats are rich in soluble fiber and have been shown to significantly lower blood pressure when added to a healthy diet. There’s nothing fancy about it; a serving of good old-fashioned oats is enough to drop blood pressure 12 points after just a few weeks. Leafy GreensSpinach, swiss chard, kale, collards, take your pick. These leafy greens pack a punch when it comes to keeping blood pressure in check. Leafy green vegetables are extremely nutrient-rich, and their health benefits extend beyond blood pressure management. Diets high in leafy greens are linked to a lower risk of all chronic diseases. To give your diet a boost, swap out plain old romaine lettuce for kale or spinach and add more leafy greens to your main meals. BeansLike oats, beans are packed with soluble fiber and offer similar blood pressure-lowering benefits. Eating more beans not only fights high blood pressure, but it promotes a healthy weight. You can slim down while protecting your heart. Beans are also protein-rich and packed with minerals. You don’t have to demote them to side-dish status. Eat them to replace a meat meal or two. NutsWhen it comes to beating high blood pressure, nuts are an important part of the equation. Adding nuts to your diet significantly slashes high blood pressure risk. They’re a good source of potassium, magnesium, fiber, and protein. Just remember that they’re also high in calories. It’s easy to lose track if you nosh on them out of the can. Instead, measure out a 1.5-ounce serving – about a handful. Enjoy them as a snack or add them to soups, salads, and other meals. BerriesBerries take the crown for being one of the most nutrient-dense foods. These small fruits are loaded with vitamins, minerals, and antioxidants. Having just one cup of berries a day can cut blood pressure by several points and help keep your arteries soft and flexible so that blood flows efficiently. You can get similar benefits from berry juice, but you miss out on the fiber, so stick to fresh or frozen berries. TomatoesReach for a tomato the next time you find yourself in the produce aisle. These red wonders are loaded with lycopene, a potent antioxidant shown to offer various health benefits, including lowering blood pressure. Lycopene gives red fruits and vegetables their rich color and is a key component of the Mediterranean diet -- an eating pattern known to lower the risk of heart disease. Not only does lycopene keep blood pressure in check, but having high levels in your blood reduces bad cholesterol and lowers the risk of stroke. Partnering with an experienced internist, like Dr. Stanley John here at Bethel Medical Associates, is the first step in taking control of your heart health. We offer heart disease screening tests and can evaluate your risk factors to guide recommendations for protecting your heart. Preventing and managing heart disease can save your life. Call our office to schedule an appointment today, or use our online booking tool. Your heart will thank you. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Hypertension Eating a diet rich in unprocessed, low-sodium foods helps you manage hypertension. By Jennifer Acosta ScottMedically Reviewed by Kelly Kennedy, RDN Reviewed: December 21, 2021 Medically Reviewed
 Eating the right foods, and avoiding unhealthy ones, can help keep your blood pressure in check.Tara Moore/Getty ImagesIf you’ve been diagnosed with hypertension, or high blood pressure, your doctor has probably advised you to make a number of lifestyle modifications, such as exercise and dietary changes. According to the National Institutes of Health (NIH), eating a diet of nutrient-rich, low-sodium foods can lower blood pressure naturally. “Natural nutrients are generally more packed with good antioxidants, which may get damaged when prepared for storage,” says John Higgins, MD, a professor of cardiovascular medicine at the UTHealth McGovern Medical School in Houston. Dietary Recommendations Include Prioritizing Unprocessed FoodsDietary recommendations from the National Heart, Lung, and Blood Institute — called the Dietary Approaches To Stop Hypertension, or the DASH diet for short — promote eating fruits, vegetables, whole grains, low-fat dairy, lean sources of protein such as fish and poultry, beans, nuts and vegetable oils, while also limiting saturated fats, refined grains, processed foods, and added sodium. The advantage of getting these nutrients through whole foods, rather than through supplements, is that our body is able to use them better. “A number of times when we have just separated out the one nutrient that we think is good, such as omega-3 fatty acids, vitamin C, or vitamin E, and given it as a concentrated pill, it has been shown to be either not as effective or completely ineffective when compared to the natural foods,” Dr. Higgins says. What Is Considered High Blood Pressure?According to the guidelines by the American College of Cardiology and the American Heart Association, published in May 2018 in the Journal of the American College of Cardiology, the criteria for high blood pressure are as follows:
A large study of more than 9,000 patients, published in May 2021 in The New England Journal of Medicine, found that participants who got their systolic pressures below 120 mmHg saw their incidence of heart failure, heart attack, stroke, and death drop substantially in comparison with those who followed a more standard treatment plan, where the goal was to reduce their systolic pressure to less than 140 mmHg. Lifestyle Changes Recommended for High Blood PressureThe American Heart Association encourages people with high blood pressure to:
If you’re worried about your blood pressure, the first step is to see your doctor, in order to have your blood pressure checked. Then, after a discussion with your healthcare provider, it can help to start incorporating some of these foods into your meals. Your taste buds and your heart will thank you.
One-Pan Baked OatmealOne-Pan Baked Oatmeal is one of the most delicious social media food trends to date — and it's super easy to make! This oatmeal technique was made viral by the likes of @feelgoodfoodie and @smartgusto — and you'll be so glad it found its way into your life. contains Dairy, Tree Nuts SERVES6CALORIES PER SERVING455AUTHORAlex Santos
PREP TIME5 minCOOK TIME25 minTOTAL TIME30 minIngredientsCooking or baking spray 2 ripe bananas 2 cups rolled oats 2 cups milk (of your choosing) 2 tbsp chia seeds 2 cups fresh berries (frozen would work, too!) 1 cup walnuts, roughly chopped 1 lemon, zested Maple syrup, to taste Directions1 Preheat oven to 350 degrees F. In a large baking dish, mash two ripe bananas. Next, add oats, milk, and chia seeds. Stir to combine. 2 Add berries, walnuts, and lemon zest on top. Bake for 25 minutes, or until the liquid has absorbed. 3 Remove from oven, and drizzle on some maple syrup to your liking. Slice into individual pieces and enjoy! Nutrition FactsAmount per servingcalories455total fat19gsaturated fat1.9gprotein13gcarbohydrates64gfiber8.9gsugar24.2gadded sugar11.1gsodium40mgTAGS:Dairy, Tree Nuts, Mediterranean, Gluten-free, Heart-Healthy, Vegetarian, Low-Sodium, High-Fiber, Family-Friendly, BreakfastRate recipeShare recipeFacebookTwitterPinterest Copy Link 1161 Thinkstock These portable, easy-to-peel fruits are low in sodium and they're also a good source of potassium, which can help to lower blood pressure, says Stephanie Dean, RD, of Baylor University Medical Center in Dallas. “With certain blood pressure medication, you can have an increased need for potassium,” Dean says. “Some people could also be lacking it naturally in their diets. A lack of potassium does impact the muscles and heart rate.” “Bananas are also full of fiber, which fills you up,” Higgins says. To incorporate more bananas into your diet, add slices to cereal or your favorite fruit salad. Or try grilling or sautéing banana halves, then top with a small scoop of frozen yogurt. 1162 Thinkstock Yogurt is a good source of calcium — an 8-ounce serving of plain, lowfat yogurt provides 415 milligrams, per the NIH, almost one-third of an adult’s recommended daily value. Calcium deficiency can be a contributor to high blood pressure, according to Harvard Health. “A lot of people associate calcium with something that children need, and stop focusing on calcium-containing foods as an adult, but the adult body still needs it,” Dean says. Yogurt is a low-sodium food that’s great straight out of the container, but you can also use it as a creamy addition to a smoothie — just mix a cup with diced portions of your favorite fruit in the blender. Choose plain, unsweetened yogurt whenever possible. Nonfat, plain Greek yogurt also makes a great substitute for sour cream! 1163 Thinkstock Adding seasonings to your food can help you cut down on the amount of salt you use. But while many of the spice blends available at the grocery store can add flavor to your dishes, they're often not low in sodium. Instead of using a premade mixture, make your own seasoning to help lower blood pressure by tossing together fresh or dried herbs and spices, which contain no salt. For example, to flavor a healthy dish of whole-wheat pasta, mix up an Italian blend of dried rosemary, oregano, and thyme. Avoid things that have "salt" in the title, such as garlic salt and onion salt, and opt for the “powder” versions instead, which don't have added salt. RELATED: 10 Sneaky Sodium Bombs 1164 Jeff Wasserman/Stocksy Cinnamon, in addition to being flavorful and associated with a number of health benefits, may also help reduce your blood pressure, according to a study published in April 2021 in the Journal of Hypertension. You can sprinkle it on oatmeal, stir it into stews and chili, or use it in stick form to flavor coffee and hot cocoa. RELATED: 10 Healthy Recipes to Make With Cinnamon 1165 Thinkstock The humble Idaho potato often gets a bad rap, but when prepared properly it can be a great source of potassium, which can help lower your blood pressure. Potatoes are also a low-sodium food and a good source of fiber, plus they’re fat- and cholesterol-free. Split a baked potato and sprinkle it with one of your herb blends, or top with a dollop of low-fat or fat-free sour cream or plain Greek yogurt and chopped chives for a delicious, guilt-free meal or side dish. RELATED: 7 Potato Recipes That Are Actually Good for You 1166 iStock Many fish are a great source of lean protein while other varieties offer omega-3 fats, which some research has linked heart-health benefits, according to Harvard Health. Certain fish, such as trout, are rich in vitamin D. “People usually don’t get enough vitamin D from food, so this is one way to boost your intake,” Dean says. A fresh fish fillet needs only minimal preparation. Keep it low-sodium by brushing on a little olive oil, sprinkling it with cracked black pepper, and baking or grilling it for a few minutes — it’s easy and flavorful. 1167 Thinkstock Oatmeal is a great breakfast choice if you have high blood pressure, but oat bran can provide even more health benefits, since it’s higher in fiber, which can help to lower blood pressure and improve digestive health. Oatmeal also contains soluble fiber, which has been shown to reduce cholesterol levels. Opt for old-fashioned or steel-cut oats, which are less processed than other varieties. Keep it low-sodium and prepare your oats as a hot cereal topped with fruit or use it in pancakes. You can also add oat bran to many baked goods, such as muffins or bread. 1168 Thinkstock As with most beans, lima beans are an excellent source of fiber and a good source of protein, but they also pack a bonus for people who want to lower blood pressure: They’re higher in potassium than some of their counterparts, making them a good choice for a diet for high blood pressure. To serve lima beans, simply boil them in water until tender, then combine them with vegetables and low-sodium broth for a hearty soup, or serve cold, marinated in a zesty, low-sodium vinaigrette dressing. 1169 Corbis Spinach and other leafy greens are low-sodium foods and a great way to up your intake of vegetables, an important part of a diet to lower high blood pressure. Greens are also a fairly good source of calcium — half a cup of cooked spinach provides about 9 percent of an adult’s recommended daily value, according to the NIH. Use spinach in salads or add cut-up spinach leaves to pasta, casseroles, and other dishes. Along with being a food to help lower blood pressure, spinach is also packed with dietary fiber, iron, and vitamins A and C, making it an essential food in any diet. 1170 Thinkstock This seed, which comes from the flax plant, is rich in flaxseed oil, which may help reduce high blood pressure due to its omega-3 fatty acid content. When crushed into flaxseed meal, it has a pleasant, nutty flavor. Grinding flaxseed (to create meal) allows your body to absorb the omega-3 fatty acids, so make sure you don’t skip this step. To use flaxseed as a food that lowers blood pressure, stir it into fat-free or low-fat, plain yogurt, sprinkle it on hot or cold cereals for an extra nutrition boost, or add a few tablespoons to low-sodium recipes for homemade bread. Which beans good for high blood pressure?A daily cup of peas, lentils, garbanzo beans, or beans can keep your blood pressure in check and even lower it. Legumes and beans are big on fiber and can help ward off coronary heart disease, too. Recommended daily serving: 1 cup (cooked beans and peas).
What foods aggravate high blood pressure?These foods may raise your blood pressure:. Processed meats such as bacon and hot dogs.. Canned foods with preservatives.. High-sodium foods such as pickles and potato chips.. Fried foods such as french fries and chicken strips.. Fatty meats.. Vegetable oil and margarine, which are high in trans fat.. Table salt.. Grapefruit*. What is the best beans good for your heart and blood pressure?Eating kidney beans may also help reduce risk factors for heart disease, such as high blood pressure. One study in healthy adults found that eating 3/4 cup (133 grams) of red kidney beans led to significantly lower blood pressure 2 hours after consumption compared with the same amount of rice ( 21 ).
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Are beans bad for high blood pressure
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