Diet For High Blood Pressure: 14 Foods To Eat And 8 To Avoid

High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke. Maintaining an active lifestyle can have significant hoge bloeddruk verlagen benefits for heart health. Following a healthy diet along with regular exercise improves blood pressure, cholesterol, and the overall health of your heart.

The main fruits to lower blood pressure are bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, avocado, melon, melon, tomatoes, citrus, berries and more. Omega-3 fats are advertised for their heart health benefits and for good reason. They reduce the levels of bad fat in the blood and fight high blood pressure. Fatty fish like salmon and mackerel are the richest source of omega-3 fatty acids in the diet, but you can also get them from seeds like chia and flax. Swap for maximum benefits of red meat for fish: If you’re like most Americans, you’re eating too much. These nutrients are essential for naturally lowering blood pressure.

However, a 2017 study did not find that eating salt-fermented vegetables increased the risk of high blood pressure, despite its high sodium content. A 2020 rodent study found that beta-glucan and avenantramide C, both present in oats, lower levels of malondialdehyde, a marker of oxidative stress in hypertensive rats. These results suggest that the ingredients in oatmeal may help prevent high blood pressure and protect heart health in other ways. Beets and beet leaves are exceptionally nutritious, and eating them can help promote healthy blood pressure. They are high in nitrates, which help relax blood vessels and can lower blood pressure.

The DASH eating plan, which has been clinically proven to lower blood pressure, provides a framework for incorporating these heart-healthy foods into your diet. Although the name says it’s for people with high blood pressure, people with normal blood pressure levels who follow a DASH eating style can reduce their risk of developing high blood pressure. In general, to improve your heart health, eat a low-sodium diet with lean meats and fewer added sugars. Read food labels to reduce your sodium intake and avoid foods high in sugar, such as certain salad dressings and fruit juices. Diets high in sodium, found in many smoked or salted foods and sauces, can also increase blood pressure.

Not getting enough sleep regularly is linked to an increased risk of heart disease, high blood pressure, and stroke.2 Visit the CDC’s Sleep and Sleep Disorders website for resources on how to sleep better. While there isn’t a single food you can eat to lower your blood pressure, a healthy eating plan that includes all the necessary components can help. “It contains enough grain fiber from grains and other fiber from fruits, vegetables and legumes,” Jones says.