Health
Your Guide to 15 Top Foods for Managing High Blood Pressure According to Doctors
Embarking on a heart-healthy journey involves more than just exercise; it involves making significant dietary choices. Incremental changes to your eating habits can greatly impact your heart health, especially if you suffer from high blood pressure. Certain foods are known to support cardiovascular health and offer blood pressure regulation properties. Here, we collate advice from top doctors to list 15 nutritious foods that can help you maintain a healthy blood pressure.
1. Low-Sodium Foods
Reducing sodium intake can contribute to lowering your blood pressure. Stephen Vogel, MD, advises that cooking food at home allows control over salt content, and choosing low-sodium options when dining out can also help.
“Water retention puts stress on your arteries, just like cranking up your garden hose,” says Vogel.
2. Berries
Berries like blackberries, raspberries, strawberries, and blueberries are rich in antioxidants that help stabilize blood pressure. Blueberries are particularly beneficial due to their high anthocyanin content, says cardiologist Nieca Goldberg, MD.
3. Fish
Fish, especially those high in omega-3 fatty acids like salmon and trout, can assist in lowering blood pressure. Vogel suggests incorporating at least two servings of fish per week into your diet to benefit from its lean protein and healthy fats.
4. Olive Oil
Substituting less healthy fats with extra virgin olive oil can help reduce blood pressure. This monounsaturated fat is rich in polyphenols, which are linked to better metabolic health according to Vogel.
5. Vegetables
Vegetables not only have a low sodium content but are also high in fiber. Vogel notes that consuming 25 to 30 grams of fiber per day can improve blood pressure.
6. Beets
Beets offer benefits beyond their high fiber content. They are rich in natural chemicals that can improve blood pressure upon conversion to nitric oxide in the body, explains Vogel.
7. Almonds
Almonds, rich in healthy fats and magnesium, are beneficial for blood pressure regulation, blood sugar control, and cholesterol management, Vogel points out.
8. Broccoli
Regular consumption of broccoli, due to its high calcium and magnesium content, is associated with lower blood pressure, Goldberg suggests.
9. Bananas
Bananas, an excellent source of potassium, can help regulate blood pressure, says Daniel Landau, MD.
10. Avocados
Avocados are another high-potassium food, beneficial in lowering the risk of hypertension and improving blood pressure levels, according to Goldberg.
11. Beans and Legumes
Beans and legumes, high in fiber, potassium, calcium, and magnesium, can help lower blood pressure, as noted by Goldberg.
12. Oatmeal
Oats, rich in beta-glucan, can support heart health and blood pressure control, Landau advises.
13. Cinnamon
Cinnamon, used regularly, can help maintain healthy blood pressure. Landau recommends adding it to oatmeal for a potent blend.
14. Yogurt
Yogurt, high in calcium and potassium, can aid in lowering blood pressure, states Goldberg.
15. Fruits – Kiwi and Citrus
Kiwis and citrus fruits like oranges are good choices to lower blood pressure due to their high potassium and flavonoid content, Goldberg concludes.
Adopting a heart-healthy diet is more than just about single food choices; it’s about creating sustainable habits that positively impact overall health. So, go ahead, revamp your meal plan, incorporate these heart-supporting foods, and take a step towards a healthier, happier heart.
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