10 Foods to Eat to Lower Blood Pressure
High blood pressure is a condition that nearly 67 million Americans have. At Brookhaven Heart, we are committed to helping our patients achieve optimal cardiovascular health.
Watch What You Eat
A diet that is high in cholesterol and sodium can increase your blood pressure and put you at risk for heart disease. One way you can remember which foods to eat is to follow the Dietary Approaches to Stop Hypertension, or the DASH diet. This diet helps lower blood pressure by an average of 5 points. In addition to using the DASH diet, here are ten foods you should incorporate into your diet:
- Low-fat milk contains vitamin D and calcium that can lower your risk for cardiovascular disease when compared to full-fat milk.
- Spinach and other leafy greens are rich in fiber, low in calories, and have a healthy dose of folate, potassium, and magnesium.
- Use low fat yogurt or sour cream to add some flavor instead of butter and salt to maintain lower blood pressure.
- Oatmeal is another food that is rich in fiber and low in fat and sodium. Instead of using sugar to take away the blandness, use natural fruits like berries or bananas to improve the flavor.
- Bananas are high in potassium; when eaten on a regular basis, you may reduce blood pressure.
- Beets can lower one’s blood pressure as well. This is a great food to eat if your pressure is borderline.
- Beans are high in fiber and potassium, and can reduce hypertension while improving your overall heart health.
- Dark chocolate in moderation can help to lower blood pressure.
- Apples are another source of fiber, potassium, and vitamin C.
- Fat-free yogurt is a vitamin D, calcium, and magnesium rich food that can be eaten alone or with something else.
Keep in mind that the way to treat hypertension is with medications. Foods that lower blood pressure can reduce one’s dependency on medication.
Without proper management, hypertension can lead to heart disease and heart attacks. Since one in three Americans have it, it is important to for one to get tested and diagnosed right away. Contact Brookhaven Heart at 631-654-3278 for an appointment.