Earlier this month, we focused on how exercise can help you manage your blood pressure, so now we’re focusing on the other most important factor in heart health and overall wellness: diet and nutrition. More specifically, we’re sharing the types of foods that can help you lower your blood pressure so you know what to add to your cart the next time you’re at the grocery store. While medication prescribed by a doctor can be a necessary treatment for many living with high blood pressure, there are numerous ways to manage high blood pressure without medication, including improving our diet. To round out American Heart Month, we’re explaining the top foods that can help lower your blood pressure and improve your heart health.
Salmon and other fatty fish
Salmon and other fatty fish, including tuna, sardines, and trout, are full of omega-3 fatty acids. Omega-3 is a type of healthy fat that has been shown to reduce inflammation and lower blood pressure. Consuming these kinds of fish also has various other heart-health benefits, such as lowering cholesterol levels and fighting heart disease.
Citrus fruits
If you need to lower your blood pressure, start your day with some orange juice. Studies have shown that nutrients called flavonoids present in citrus fruits like oranges, lemons, and grapefruit, play a role in lowering blood pressure. Flavonoids are a form of plant chemicals that function as antioxidants in the body, protecting against free radicals’ damaging effects. Studies reported drinking two glasses of orange juice a day lowered blood pressure in people with hypertension. It’s important to note that grapefruit has the potential to interfere with different types of medication, so always check with your doctor before eating grapefruit if you take medicine for high blood pressure or any other condition.
Berries
Berries are another example of fruit containing antioxidants that can defend the body against free radicals and have similar effects on blood pressure as citrus fruits. Consuming more berries is a good option if you can’t have grapefruit due to your medication.
Whole grains
Eating whole grains instead of refined white flour has the potential to lower your blood pressure and provide other great health benefits. Some of these heart-healthy aspects of whole grain include decreasing your risk of insulin resistance and reducing damage to the blood vessels.
Leafy vegetables
It’s no surprise that leafy green vegetables are considered one of the main foods that can help lower your blood pressure. High nitrate content is the key element in leafy greens that works to manage blood pressure. You can add more servings of veggie into your diet by sauteeing them with other delicious flavors, adding them to soups and stews, or blending them into a smoothie. Other vegetables, including beets, carrots, and celery, also have blood pressure benefits.
Nuts and legumes
Nuts are another example of foods rich in healthy fats and amino acids that can help lower blood pressure. A daily serving of peas, lentils, garbanzo beans, or other nutrient-rich beans can keep managing your blood pressure and can even help ward off coronary heart disease.
Make an Appointment
It is important to have an understanding of what a normal blood pressure reading is—for questions on blood pressure readings or at-home blood pressure monitoring, reach out to Durham Nephrology Associates to schedule an appointment. While a single high reading is not alarming, more than a few unusually high readings in a row is an indication that you should call your doctor. No matter what blood pressure questions you may have, our team will be able to help guide you in the right direction. We are dedicated to providing quality care to patients in Durham and Oxford with kidney disease and high blood pressure. To contact us, request an appointment, or call us directly at (919) 447-3005.
