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Foods That Lower Blood Pressure

There are many foods that lower blood pressure. Food plays a very important role in combating high blood pressure.

The DASH diet has been studied in several clinical trials examining the effects of food on blood pressure. Study results demonstrated that high blood pressure was reduced from eating the DASH diet.

"DASH" stands for "Dietary Approaches to Stop Hypertension". The DASH eating plan emphasizes fruits, vegetables, and low-fat dairy foods and is low in sodium, saturated fat, total fat, and cholesterol. 

High blood pressure is a serious problem in the U.S. More than sixty-five million people have high blood pressure and another forty-five million people have prehypertension.

It is the leading cause of heart attacks, and strokes. High blood pressure can lead to congestive heart failure, kidney failure, hardening of the arteries, and other complications.

So What Are The Foods That Lower Blood Pressure? 

Fruits and Vegetables

Fruits and Vegetables

You should try and eat 4-5 servings of both Fruits and Vegetables every day. They contain a lot of potassium and magnesium, two key minerals that, along with salt, play a big role in your blood pressure.

Raisins, seeds, figs, nuts, apricot, tomatoes, potatoes, dried fruits and bananas are all rich in potassium. Broccoli, spinach, pumpkin seeds, and many beans are high in magnesium.

Low Fat Dairy Products

Try for two to three servings of low-fat dairy products such a milk, cheese, or yogurt per day. The key ingredient you get in dairy products is calcium.

People with more calcium in their diet have been shown to have lower blood pressure, less weight, have less body fat, and have a lower risk for developing type 2 diabetes.

Fish and Lean Meats

Fatty fish can help lower blood pressure. They contain Omega-3 acid which can help in the normal functioning for heart. Avoid fried fish, boiled is best. Salmon is considered one of the best fish choices.

In addition to fish, other lean meats such as chicken and turkey are good foods that lower blood pressure.

Grains and Cereals

Cereals that are high in fiber and low in sugar can help you lower your blood pressure. Other whole grain bread products that are high in fiber are also very beneficial. 

What Foods Should Be Avoided?

Salt is the most obvious food item that needs to be managed in order to control your blood pressure. Your sodium intake should be limited to 1,500 mg/day.

High sodium foods include: packaged frozen and snack foods, processed meats like luncheon meats, soy sauce, soups, and prepared pasta.

Additional foods that should be avoided:

  • Smoked or cured meats such as bacon, hot dogs, bologna, corned beef, ham, and sausage.
  • Salty snacks such as potato chips, pretzels, nuts and pork rinds.
  • Pickled foods such as relish, pickles, olives, sauerkraut and herrings.
  • Quick cooking rice, instant noodles and prepared quick meals such as frozen diners, pot pies and pizza. Check labels for salt content.
  • Canned soups and instant soups.
  • Ketchup, soy sauce, steak sauce, barbecue sauce, garlic salt, onion salt, bouillon cubes, meat tenderizer and monosodium glutamate.

Focusing on the foods that lower blood pressure (DASH diet) will go along way towards keeping your blood pressure at a healthy level. If you add in some weight loss, exercise, and other healthy habits it will further improve your blood pressure. 

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