Reviewed by nutritionist Karen Ansel, MS, RDN
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Key points
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Almost half of US adults have high blood pressure, also known as hypertension.
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We are often told to avoid sodium, but many foods are naturally rich in more nutrients.
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Potassium, magnesium, calcium, fiber and omega-3 fats can help reduce blood pressure.
High blood pressure or hypertension affects approximately half of US adults. While many people need medicines to control this condition, regularly eating certain foods can also help lower your blood pressure – no recipe is required.
So, what are these foods? To find out, we asked nutritionists the best food pressure foods to add to your weekly rotation. Exit your pen and paper (or smartphone!) Because you will want to make sure these eight foods are at the top of your shopping list.
1. Bananas
Bananas are gold mini of nutrients when it comes to better blood pressure, says Natalie Rico, MS, RDN. For starters, according to her, bananas are a good source of potassium. This mineral helps to lower blood pressure by reducing the stress on the walls of blood vessels caused by eating too much sodium. Although most of us consume too much sodium, few of us get enough potassium. That’s where bananas enter. One average banana provides approximately 420 milligrams of potassium, or 9% of the daily value.
Bananas also provide fiber that helps lower blood pressure by producing compounds called short fatty acids, which help to relax blood vessels and improve blood flow. Yet, like potassium, most of us do not consume almost enough fiber. One medium banana provides an easy 3 grams of fiber, which is approximately 11% 28-gram DV.
2. The color
If beets are no longer on your healthy food list, they should be! These saturated purple vegetables contain dietary nitrates, your body compounds become a more nitrogen nitrogen oxide. That’s not all. They give you 442 mg of potassium per cup (9% of DV). So, throw some in your next salad. Or, if you want even more blood pressure power, pour a glass of beet juice. Studies have shown that it can significantly reduce systolic blood pressure, blood pressure reporting is mostly related to the risk of heart disease.
3. Edamame
Soy foods such as Edamame are powerful players when it comes to lowering blood pressure. The proof is so strong that a systematic examination and meta-analysis of 17 studies have found that eating soy foods can significantly reduce both systolic and diastolic blood pressure.
If you are wondering what Edamame makes so effective, the answer can lie in their nutrient density. A glass, firing with Edamame, packs an impressive 8 grams of fiber. This is more than a quarter of your daily requirement. It also contains 14% of DV for potassium, plus other blood pressure minerals such as magnesium and calcium.
4. Pastachions
“Regular consumption of pistachio is shown in several studies to help reduce blood pressure,” says Kelly Jones, MS, RD, CSSD. One of the reasons is their fiber. “When serving 1 ounce, pistachios provide 3 grams of fiber, a nutrient emphasized by the dash of dash,” says Jones. If you have not heard of the dash diet before, it is a lower nutrition of blood pressure, supported for decades of examination.
In addition to fiber, pistachio also contains a powerful cocktail of potassium, magnesium, magnesium, magnesium, calcium, antioxidants and plant proteins.
5. Potatoes
“Although potatoes are gaining a bad reputation, they are full of nutrition and are a good source of potassium,” Rico says. “Because potassium works with sodium to regulate blood pressure, an increase in potassium intake is another strategy to improve blood pressure,” Jones adds.
One medium potato supplies 952 mg of potassium. This is 20% of your daily requirement and more than doubling the amount you will receive from average banana.
6. Impulses
Impulses like beans, lentils and dried peas are an integral part of the dash diet. Like many other foods on this list, they are rich in potassium and plant proteins. But not just rattle them for their blood pressure. Studies also show that impulses can lower cholesterol and inflammation and prevent heart attack and cardiovascular disease.
7. Salmon
You may have heard that omega-3 fat-rich fish like salmon are fantastic foods for heart health. One of the reasons is their beneficial effect on blood pressure. Studies have found that long-chain omega-3 fats dososahexaeneic acid (DHA) and eicosapentaenoic acid (EPA) help to relax the muscles of the walls of the blood vessels. This process, known as vasodilation, allows the blood to move easily throughout the body, eventually reduces blood pressure.
8. Yogurt
Yogurt is not just great for your bowel health. One study found that people with hypertension who often consume yogurt have a more systolic blood pressure. This study did not find that yogurt has the same effect on people with normal blood pressure. However, another study found that people with healthy blood pressure who regularly eat yogurt is less likely to develop hypertension. While more research is needed, yogurt is proud of a long list of health benefits, including lower cholesterol levels and better heart and digestive health. So throwing several containers into your cart can do any good things for your body.
Nutrients to focus on better blood pressure
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Calcium. Calcium is a key mineral for healthy blood pressure. It is believed to work by helping the blood vessels to relax and favorably affect the hormones that regulate blood pressure. In addition to yogurt, you can get calcium from milk milk, strengthened vegetable milk, cheese, sardines and salmon with bones.
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Fiber. Studies show that the more soluble fiber they feed, the less their blood pressure. You will find soluble fiber in oats, barley, beans and legumes, fruits, vegetables, nuts and seeds.
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Magnesium. This tiny but powerful mineral plays a role in more than 300 enzyme reactions in your body. So, it should not be a surprise that this is essential for healthy blood pressure. Magnesium -rich foods include pumpkin and chia seeds, almonds, cashews, peanuts, spinach, Edam and soy milk.
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Long-time omega-3 fatty acids. DHA and EPA are found in oily fish such as salmon, mackerel, herring, sardines and anchovy. They promote the health of the heart by regulating blood pressure and reducing inflammation. If you are not a fish, talk to your healthcare provider to find out if the supplement is right for you.
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Potassium. We often hear that people with high blood pressure should limit sodium, says Jones. And they have to! However, the opposite is true when it comes to potassium that works to compensate for some of the action of sodium blood pressure. You will find it in every food on this list!
Our expert takes
Whether you have high blood pressure or just want to prevent it, there is a long list of foods that can keep your blood pressure in a healthy range. These include bananas, beets, eudam, pistachio, potatoes, stews, salmon and yogurt. These delicious foods, packed with nutrients, are rich in blood pressure-regulating nutrients such as potassium, magnesium, calcium, fiber and omega-3 fatty acids. Plus, they are comfortable and affordable. No wonder nutritionists are so big fans! So when you make your next grocery, throw any (or all!) Of them in your cart. Because better blood pressure is as much as you eat as what you don’t do.
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