Lean beef, pork, chicken and fatty fish are good proteins to help promote healthy blood pressure. Fatty fish like salmon are loaded with omega-3 fats, and high levels of this healthy fat are associated with lower SBP and DBP.
Healthier choices include roast beef, pork tenderloin, roasted chicken or turkey, and grilled chicken. Since these foods do not have preservatives, you will have to buy them in small quantities, or you can freeze small portions.
A widespread mistake many people make is that they think chicken is very high in calories. However, this is not the case. On the contrary, chicken is one of the best food items you can eat if you have blood pressure.
One study⁸ that reviewed 97,745 cases of high blood pressure found a positive association between red meat consumption and increased risk for high blood pressure. The review observed a 14% increased risk for every additional 100 grams of red meat consumed per day. Popular red meats to avoid include: Beef.
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.
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).
Baked Chicken Sandwich Instead of Cold Cut Sandwich
For a bonus, a sandwich on whole-grain bread with low-fat cheese and mustard, instead of white bread with mayo or butter, can eliminate empty calories and increase adherence to DASH.
Eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.
Eggs. While eggs have had a checkered reputation in the past because of their cholesterol content, recent research suggests these protein powerhouses can actually help improve both your cholesterol and your blood pressure while keeping you satisfied.
Yogurt by itself does not lower blood pressure or prevent hypertension. But a diet that includes nutrient-rich foods like low-fat yogurt instead of less healthy foods does combat high blood pressure. The Dietary Approaches to Stop Hypertension (DASH) plan calls for two to three servings of low-fat dairy per day.
Beans, tomatoes, mushrooms, and avocado are other potassium-rich foods that may help lower blood pressure naturally. Kiwifruit: According to one study, eating three kiwifruit daily can help dramatically lower blood pressure. Kiwi is delicious chopped up in fruit salad or sprinkled on top of plain yogurt.
Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables. Read food labels to choose products that are lower in sodium.
Broccoli. Cruciferous vegetables, like broccoli, are high in all of the four magic compounds that help lower blood pressure—calcium, potassium, magnesium, and vitamin C. Studies have shown that diets high in cruciferous vegetables have led to lower levels of heart disease and longevity.
Tomatoes are a good source of potassium, which also plays a role in lowering blood pressure.
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.
Regularly eat fatty fish!
The best are salmon, tuna, mackerel, lake trout, sardines and herring. The omega-3 fatty acids found in fish have been shown to reduce blood pressure along with several other cardiovascular benefits. Strive for three servings a week.
As in most cases, a moderate intake of butter will obviate most of the health risks ascribed to it, including a high level of bad cholesterol. This is especially so in individuals who already have heart disease or high blood pressure.
It also helps lower risk of diabetes, heart disease
More good news for chocolate lovers: A new Harvard study finds that eating a small square of dark chocolate daily can help lower blood pressure for people with hypertension.
Avocados are rich in potassium. Potassium helps level out your blood pressure by lowering sodium levels in your blood and easing tension in your blood vessel walls.