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High Blood Pressure

Foods that lower blood pressure

Diet, exercise, and medication are proven ways to prevent hypertension. Choose these foods that lower blood pressure for greater health.

By Dr. Shafiq Qaadri, MD

While medications such as Micardis are the most effective way to control hypertension, there are several foods that lower blood pressure.

The best overall approach to consume foods that lower blood pressure is to follow the DASH diet. This acronym stands for “Dietary Approaches to Stop Hypertension.” The DASH diet helps in managing hypertension and contains foods that are low in saturated fat, total fat and cholesterol. This diet encourages consumption of fruits, vegetables, low fat dairy products, fish, poultry, whole grains and nuts. Red meats, candy and sugary beverages are discouraged.

Foods that lower high blood pressure
Foods that lower high blood pressure

When following a diet with foods that lower blood pressure, it is essential you reduce the amount of salt in your diet. Salt causes body tissues to swell, putting extra strain on your heart that can lead to higher blood pressure. You should not consume more than 2,400 milligrams a day. Your doctor may recommend an even lower daily consumption if you already have high blood pressure, or if you have a family history of the disease.

There are several foods that lower blood pressure you should add into your diet. Potassium has been shown to lower the amount of sodium in the bloodstream, and in turn, moderate blood pressure. Bananas, white potatoes, and soybeans are among the potassium-rich foods at your grocery store.

Spinach, unsalted sunflower seeds and several types of beans including kidney, white, black and lima beans are high in magnesium, another nutrient in foods that lower blood pressure. Other heart-healthy choices are skim milk, which is high in calcium and vitamin D, and fish that is high in Omega-3 fatty acids.

While you may still need one or more hypertension medications, choosing foods that lower blood pressure will help you treat and maintain this condition.


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