6 Food Groups That Can Help Lower Your Blood Pressure

Nov 07, 2022
 6 Food Groups That Can Help Lower Your Blood Pressure
High blood pressure can cause significant damage to your heart and blood vessels without you even knowing it. Here are some foods you can include in your diet to manage your blood pressure.

Hypertension is one of the most common chronic conditions among adults in the United States, yet many people don’t realize they have it. High blood pressure rarely causes symptoms, and if you don’t get your blood pressure checked, you’re none the wiser about the damage it’s doing to your cardiovascular system. 

A comprehensive health screening with Zalwango Health and Wellness can tell whether you have high blood pressure or are at risk of it. If your blood pressure reading is high, our team of experienced primary care providers can help lower it with a balanced diet, an exercise program, smoking cessation, or other strategies. There are also medications for high blood pressure. 

Even if your blood pressure remains at a typical level for someone of your age, you may want to re-evaluate your diet today to prevent hypertension during the later years of your life. Balance your diet by following this heart-healthy guide for foods that can help lower your blood pressure. 

1. Fatty fish

Protein in your diet helps you maintain muscle mass and strength, produce important digestive enzymes, and heal from injuries.

If you have high blood pressure or are at risk, consider protein from fatty fish. These fish, like salmon, are full of omega-3 fatty acids that improve your cardiovascular health in multiple ways, including lowering your blood pressure. Fatty fish is rich in flavor, and you feel full and satisfied after a meal that includes them. 

2. Unsaturated fats

While you should still be mindful of how much of these fats you consume in a meal, unsaturated fats are more heart-friendly than saturated fats like butter or coconut oil. Consuming too many saturated fats can lead to cholesterol buildup in your arteries and raise your blood pressure. 

Next time you’re cooking and need an alternative to butter, consider using unsaturated options like olive or canola oil instead. 

3. Fruits

Fruits have a low caloric density and can be a sweet treat that doesn’t put your cardiovascular health at risk. In fact, citrus fruits, particularly, feature vitamins and minerals that may help naturally lower your blood pressure. However, some of these citrusy fruits can have negative interactions with medications for high blood pressure, so make sure to talk to our team first.

Many berries are filled with antioxidants and can also improve your blood pressure, such as strawberries and blueberries. 

If you enjoy fruit juice, consider replacing your daily glass of any fruit juice with the actual fruit. Most fruit juices contain added sugars, making them less healthy. 

4. Leafy greens

The health benefits of leafy greens, like spinach and chard, are no secret, and heart health is among them. By including leafy greens in your diet, you can get plenty of electrolytes, like potassium, magnesium, and calcium, to reduce the stiffness of your arteries. 

5. Lentils and beans

Beans and lentils are similar because they both are beneficial to your cardiovascular health. Magnesium and calcium are found in these foods with a substantial dose of fiber. Include about one cup of these in your daily diet for blood pressure benefits.

6. Whole grains

Another valuable replacement for something less healthy in your diet is whole grains. Consider whole-grain options over carbohydrate-rich options that use white flour. Search for whole-grain alternatives the next time you’re in the bread or pasta aisle. 

If you have high blood pressure already or are at risk, schedule a primary care appointment online or over the phone at Zalwango Health and Wellness at your earliest convenience.