People with high blood pressure can benefit from a diet that is low in added salts and sugars and limits the intake of red meats, processed foods, saturated fats, and alcohol. Instead, people can opt for plant-based foods, whole grains, and healthy fats.
Eat Salty Foods
Foods with high salt content can elevate your blood pressure. Good sources of salt include olives, cottage cheese, and canned soup or tuna.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
Foods high in potassium also can interfere with some medications for high blood pressure and heart failure. It certainly would take more than one banana to raise potassium levels to a dangerous level for the average person, Spees said.
Eggs don't have a direct impact on blood pressure, Dr. Hausvater adds—for example, eating a couple eggs won't cause a surge upward or a sudden downward dip—but they may have an indirect effect because they contain potassium and calcium, which contribute to lower blood pressure.
So, the question remains whether you should add it to your diet if you suffer from high blood pressure. However, the essential thing you need to keep in mind is that chicken consumption is not unsafe for those with high blood pressure. You can choose to add skinless chicken to your diet for the best nutrition.
If you're worried maintaining lowered blood pressure might mean giving up bread, you will be thrilled to know that whole grain breads made out of whole wheat, whole rye or whole multigrain have shown to have a blood pressure lowering effect if eaten regularly.
The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.
Dark chocolate is rich in antioxidants and polyphenols, and has been shown in some studies to reduce blood pressure. Dark chocolate has also been shown to reduce LDL cholesterol, making it a heart-healthy snack.
Some research suggests coffee can lower the risk for high blood pressure, also called hypertension, in people who don't already have it. But drinking too much coffee has been shown to raise blood pressure and lead to anxiety, heart palpitations and trouble sleeping.
Avocados
Avocados are one of the best sources of monounsaturated fats. This type of fat can lower high blood pressure and prevent high blood pressure. A single avocado also has more than 10 grams of blood pressure-reducing fiber.
Beverages like skim milk, tomato juice, and beet juice may help decrease blood pressure. But it's always important to remember moderation — more of these drinks is not always better.
Go Green (and Leafy)
Fill your plate with leafy greens like spinach, broccoli, kale, or collards for a potassium boost. The mineral helps flush sodium out of your body through your pee and relaxes your blood vessel walls. Recommended daily serving: 3-6 cups (raw leafy veggies).
Unfortunately, there is no quick way to lower blood pressure without medical intervention. The best way to lower blood pressure is with long-term behavioral changes—like reducing stress, getting better sleep, exercising, and eating a low-sodium diet—but this takes time. Certain medications can also help.
High blood pressure usually develops over time. It can happen because of unhealthy lifestyle choices, such as not getting enough regular physical activity. Certain health conditions, such as diabetes and having obesity, can also increase the risk for developing high blood pressure.
Evidence-Based Answer. Walking lowers systolic blood pressure by 4.11 mm Hg (95% CI, 3.01 to 5.22 mm Hg). It lowers diastolic blood pressure by 1.79 mm Hg (95% CI, 1.07 to 2.51 mm Hg) and resting heart rate by 2.76 beats per minute (bpm; 95% CI, 0.95 to 4.57 bpm).
According to the book, 'Healing Foods' by DK Publishing House, "potatoes are high in chlorogenic acid and anthocyanins, chemicals that help to lower blood pressure. The polyphenol in purple potatoes may also help." Additionally, potatoes are also a good source of potassium.
The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet both recommend including whole grains as part of a healthy diet. According to the Dietary Guidelines for Americans, adults should eat about 3 ounces of whole grains a day, or the equivalent of three slices of whole-wheat bread.
Brown rice is also a great source of protein, vitamins, minerals, and phytochemicals that are all beneficial for those with hypertension. All types of rice should be cooked in unsaturated vegetable oil instead of butter or lard, as they contain unhealthy saturated fats.