Potassium, fiber, magnesium and minimal sodium make these foods stand out for hypertension management.
They suggest limiting saturated and trans fats, alcohol, sodium, fatty meats and added sugars.
That said, certain foods have key nutrients or unique properties that expand blood vessels and lower blood pressure.
We talked with registered dietitians about the foods they recommend for lowering blood pressure that many people overlook.
In fact, two of the dietitians we interviewed recommended them.
Many studies have evaluated the benefits of beetroot juice, specifically since its high in nitrates.
Beaucejour recommends adding beets to salads or smoothies.
Try our heart-healthyRoasted Beet Saladyou wont be disappointed.
Researchers believe it has to do with plant compounds in soy called isoflavones.
Pumpkin Seeds
Pumpkin seedsalso known as pepitasare worth adding to your snack shelf for their blood pressure benefits.
For a tasty snack, roast some pumpkin seeds and sprinkle with your favorite spice combination.
Berries
Many people are confused about whether they shouldeat fruit or not because of its sugarcontent.
Berries, in particular, are a beneficialfruit for hypertension.
De Maa says, Berries are rich in anthocyanins and some flavonols.
Anthocyanins are what give berries their color, and they help prevent heart diseases.
For a delicious berry-packed breakfast, enjoy thisBircher Muesli.
Oranges
Another fruit you may overlook for blood pressure is oranges.
Research shows that hesperidin benefits cardiovascular health in various ways, including helping reduce your blood pressure.
Even drinking orange juice can be beneficial since you are still getting the vitamins and minerals, says Spence.
Or combine it with other ingredients to make a delicious smoothie.
Most blood pressure-friendly foods are high in potassium and plant compounds and low in sodium and saturated fat.
So enjoy experimenting with foods like garlic, potatoes, pumpkin seeds and tofu in your kitchen!
And remember, dietary changes arent meant to add stress to your plate.
After all, more stress isnt helpful for blood pressure.
Centers for Disease Control and Prevention.Heart Disease Facts.
Centers for Disease Control and Prevention.High Blood Pressure Facts.
Centers for Disease Control and Prevention.About High Blood Pressure.
American Heart Association.Managing Blood Pressure with a Heart-Healthy Diet.
MedlinePlus.High blood pressure and diet.
U.S. Department of Agriculture.
FoodData Central.Beets, cooked, boiled, drained.
National Institutes of Health, Office of Dietary Supplements.
Fact Sheet for Health Professionals.Magnesium.
National Institutes of Health, Office of Dietary Supplements.
Fact Sheet for Health Professionals.Potassium.
U.S. Department of Agriculture.
FoodData Central.Potatoes, boiled, cooked in skin, flesh, without salt.
U.S. Department of Agriculture.
FoodData Central.Bananas, ripe and slightly ripe, raw.
American Heart Association.How Potassium Can Help Control High Blood Pressure.
National Center for Complementary and Integrative Health.Soy.
2021;39:e4.
doi:10.1097/01.hjh.0000752400.24367.fa
U.S. Department of Agriculture.
FoodData Central.Pumpkin seeds, unsalted.
2020 May 20;12(5):1488. doi:10.3390/nu12051488
U.S. Department of Agriculture.
FoodData Central.Orange juice, 100%, freshly squeezed.
