DASH Diet — Best Foods For Lowering Blood Pressure

DASH Diet — Best Foods For Lowering Blood Pressure

High blood pressure is a common condition among more than 100 million US adults. From the many ways to control your blood pressure, we are going to tell you about an easy and healthy one, which is none other than a diet — the DASH diet. Adopting a heart-healthy diet is one of the most critical steps to take when living with high blood pressure.

What does it mean to have high blood pressure? Well, it is a condition in which the long-term force of the blood against your artery walls is high enough that it could eventually cause health problems, such as heart disease. We are going to give you a list of the best foods you can eat that will help lower your blood pressure, as well as which foods that make your blood pressure rise.

Best Foods For Lowering Blood Pressure

Eating high-sodium diets is one of the reasons hypertension is so prevalent in the US. “Extra sodium in your bloodstream can pull water into your blood vessels, which increases the total volume of blood inside your blood vessels, and causes blood pressure to increase,” says Lori Mosca, MD, MPH, Ph.D., Director of Preventive Cardiology at NewYork-Presbyterian Hospital. Hypertensive patients should have a balanced diet between sodium and potassium. Adding potassium to high-sodium foods reduces blood pressure.

Diet is all about balancing the food you eat, and eating rich food in potassium, calcium, and magnesium can help get your blood pressure under control. Mosca says potassium is vital in managing blood pressure due to its effects on sodium. Therefore, the more potassium you take in, the more sodium you lose through urine.

List of heart-healthy foods rich in potassium, calcium, and magnesium:

  • Fruit like bananas, watermelon, apricots, and berries
  • Dark, leafy greens like kale and spinach
  • Avocados and tofu
  • Seeds, nuts, and beans
  • Sweet potatoes
  • Low-fat yogurt
  • Several fatty fish like salmon and mackerel that are high in omega-3 fatty acids

Mosca says too much potassium can be harmful if your kidneys aren’t able to properly remove it, therefore before making any changes in your diet, talk to your doctor.

About The DASH Diet Against Hyper Tension

The DASH diet helps you lower blood pressure without any medication. List of food is high in potassium, calcium, and magnesium:

  • Limit sodium in your diet from at least 2,300 to even 1,500 milligrams per day
  • Eat beans, seeds, nuts, and whole-grains
  • Eat plenty of fresh vegetables and fruit
  • Eat fish, poultry, and lean meats
  • Include fat-free and low-fat dairy
  • Reduce intake of salt, sugar, red meat, processed foods, saturated fat, trans fat, and alcoholic beverages

Foods to Avoid if You Have High Blood Pressure

Mosca says that you should minimize sweets, sugar-sweetened drinks, and red meats to lower your risk of heart disease or stroke and that in addition to limiting your intake of sodium. List of food that you should avoid if you have high blood pressure:

  • Pizza
  • Canned soup or other canned goods
  • Cold cuts and cured meats
  • Frozen dinners
  • Salted snacks and nuts
  • Condiments such as ketchup, soy sauce, teriyaki sauce, and barbecue sauce
  • Some cheeses, seafood, and olives

Caring for your health is very important as all human beings. Although it might not always be easy to be on a healthy diet, we encourage you to think positively and have the future in mind. A tomorrow where your body is healthy, blood pressure in control, and the right feeling about yourself never leaves you. All it takes is a positive thinking and a little ambition.

Anna Daniels

Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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