Managing High Blood Pressure - Diet and Foods to Avoid

If your systolic or diastolic blood pressure is high, your healthcare provider may recommend making some diet and lifestyle changes. These include eating more foods rich in potassium, fiber and protein, while limiting sodium (salt) and saturated fat.

Leafy greens like spinach, kale and collards are low in calories and packed with nutrients that help lower and regulate blood pressure. Eat them sautéed as a side dish, blended into soup or add to salads.

Fruits

One of the most important steps to lowering high blood pressure is eating healthy. A diet full of whole grains, fruits and vegetables, low-fat dairy and healthy fats can help reduce your systolic blood pressure.

Try to eat five portions of fruit and veg a day, although don't be discouraged if you find this daunting, even small improvements can make a big difference. Bananas are a great source of potassium, which relaxes the blood vessels and helps lower high blood pressure.

Olive oil is also heart friendly and provides a rich supply of polyphenols that improve the health of your blood vessels. Try replacing butter and regular salad dressing with this healthy fat.

Vegetables

Fruits, vegetables and low-fat dairy provide the nutrients that work together to help regulate blood pressure. They also replace more harmful foods that elevate blood pressure, such as salty snacks.

Broccoli is loaded with magnesium, potassium and fiber to help keep arteries flexible and healthy. Research suggests that eating four servings of broccoli per week can lower systolic blood pressure by 5 points.

Beets are high in nitrates, which the body converts to nitrous oxide, a chemical that relaxes artery walls. Opt for beetroot juice without added sugar or add beets to salads. The polyphenols in olive oil help prevent high blood pressure by improving artery health. Aim for 2-4 tablespoons of the healthy oil daily.

Dairy

High blood pressure, also known as hypertension, can increase your risk of heart disease. Getting it under control can help protect your heart and kidneys.

In one study, a daily intake of low-fat dairy was associated with a 3% reduction in blood pressure10.

Avoid processed meats that contain saturated fats and salt, as well as canned or frozen soups, pizza, and sandwiches.

Choose fresh fruits, vegetables, and whole grains over sugary snacks. Added sugars and sodium contribute to high blood pressure. Drink less alcohol, as excessive consumption is another risk factor. Your doctor may also prescribe medications to lower your blood pressure.

Meat

A heart-healthy diet is an effective first line treatment and prevention for high blood pressure. Eating more fish and less processed meat, cutting back on salt (sodium), drinking 100% fruit juice instead of sugary beverages, and replacing fried foods with healthier options like steamed vegetables can make a big difference in blood pressure levels.

Sodium (salt) encourages your body to retain fluid, which increases blood volume and puts strain on the blood vessels. Likewise, fatty red meats may raise your risk for high blood pressure. Choose lean cuts of meat and limit consumption to no more than one ounce per day. Also, avoid processed meats that contain artificial nitrates as these are converted to carcinogenic nitrosamine in the body.

Fish

Getting enough lean protein is an important part of any high blood pressure diet. And fish (especially salmon) provides lean, heart-healthy omega-3 fatty acids, which reduces the risk of atherosclerosis and arrhythmia, and lowers triglycerides.

Salt — also called sodium — encourages the body to hold on to water, which can increase blood volume and lead to high blood pressure. Limiting your sodium intake is a simple way to keep your blood pressure in check.

Your doctor can help you create a healthy eating plan that will fit into your lifestyle and support good health. With a strong foundation of good nutrition, you can reduce your high blood pressure and reduce the need for medication.

Breads

When it comes to high blood pressure, diet is one of the most important things you can control. Cutting back on processed meats and salty foods in favor of nutrient-dense whole foods can help lower your blood pressure naturally.

Rigorous trials show that eating strategies like the DASH (Dietary Approaches to Stop Hypertension) diet and its variants lower blood pressure in people with hypertension and those who are headed there. They also reduce heart disease risk factors.

Try adding a variety of whole grains to your diet including barley, quinoa, and oats. These foods supply magnesium, a nutrient that helps relax blood vessels and lowers blood pressure. Aim to include these in your meals at least twice per week.

Pasta

People with high blood pressure can benefit greatly from following a healthy diet. Changing your diet can reduce your need for medications and help prevent the feared complications of the condition, such as heart disease, stroke, kidney and eye problems.

The DASH diet – an eating plan that includes foods low in sodium and saturated fats – is proven to lower blood pressure. Studies have also shown that this type of diet can improve glucose control, body weight and other health indicators like triglycerides and LDL cholesterol. The key is to make simple tweaks, such as choosing whole-grain pasta over the refined variety. It is important to eat a wide variety of foods, as this provides the best mix of nutrients for overall good health.

Snacks

Salt (or sodium) encourages the body to retain fluid and raises blood pressure. So, limiting it is important for people with high blood pressure.

Many condiments, including pickles and ketchup, contain large amounts of sodium. When possible, choose lower-sodium versions of these foods and make your own salad dressing or pasta sauce.

Bananas are rich in potassium, a nutrient that helps the body get rid of sodium, relaxes blood vessels and lowers blood pressure. A medium banana provides 420 milligrams of potassium. SNAP can help you stretch your food budget to buy these and other healthy snacks. You can also find meal delivery kits designed with blood pressure-friendly eating in mind.