What foods can help control blood pressure?

Nutrient-rich foods help keep your blood pressure under control. While you’re whipping up dinner, incorporate these superfoods:
  • One cup of beans a day helps you meet a good portion of your folic acid dose for the day. Eating plant protein instead of meat reduces saturated fats, a change that is associated with cutting your risk of heart disease.
  • Grains high in polyphenols like quinoa or amaranth are good choices. Polyphenols are a powerful antioxidant. Additionally, quinoa is high in magnesium, which helps to relax the blood vessels.
  • Include antithrombotic spices, such as thyme, rosemary, and garlic. They provide an extra kick and are a great way to help fight blood clots.

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While losing excess weight and cutting back on dietary sodium can have a dramatic impact on lowering high blood pressure, there are also certain foods that you can eat that may also help. 

Pump up the Potassium-Rich Foods in Your Diet: A diet adequate in potassium lowers blood pressure by causing the kidneys to excrete excess sodium from the body. Ridding the body of sodium will help lower blood pressure. Potatoes, orange juice, yogurt, bananas, and beans are all potassium powerhouses. 

Eat at Least 4.5 cups of Fruits and Veggies Daily: Mother Nature's finest are naturally low in sodium and rich in potassium, making them a dynamic duo. Because fruits and veggies are also rich in fiber and water, they will "fill you up before they fill you out" and help cut back on the calories typically eaten at a meal. 

Pass the Milk, Please: Low fat and skim milk, as well as soymilk, are not only rich in potassium but also calcium and magnesium, other minerals that can help lower blood pressure. 

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Following a Dietary Approach to Stop Hypertension can aid in controlling blood pressure. Consume foods with whole grains, and have a high serving intake of fruits and vegetables. Decrease foods containing high levels of sodium. Processed and "instant" foods, such as TV dinners will contain high levels of sodium. Try to limit hot dogs, soy sauce, and other condiments. Consult with a Registered Dietitian to make a plan to help control blood pressure.

Pierre Dukan
Foods that help control blood pressure include potassium-rich veggies such as :1,309 mg - Beet Greens (1 cup), 960 mg - Swiss Chard (1 cup, cooked), 839 mg - Spinach (1 cup), 784 mg - Kelp (Kombu) seaweed (7 grams), 635 mg - Crimini Mushrooms (5 oz), 595 mg - Artichoke (1 cup) and 547 mg - Dulse seaweed (7 grams, about 1/3 cup). Potassium rich proteins include: 653 mg - Halibut, baked or broiled (4 oz), 645 mg - Yellowfin Tuna, baked or broiled (4 oz), 591 mg - Snapper, baked or broiled (4 oz), 586 mg - Cod, baked or broiled (4 oz) and 531 mg - Yogurt (cow or goat, not non-dairy varieties) (8 oz).


Cindy Guirino

Minerals like calcium, potassium, and magnesium can decrease blood pressure.

The best sources for bioavailable calcium are leafy green vegetables, since greater than 50% of the calcium is absorbed by the body.  Fill your grocery cart up with broccoli, kale, and greens.

Potassium-rich foods can be found in the produce aisle.  Exceptional sources are cantaloupe and zucchini. Just one cup provides over 450 mg of potassium a day.

Magnesium-rich sources are plant products such as whole grains, spinach, squash, beans, nuts and seeds.

Just one cup of spinach provides 157 mg of magnesium.

Continue Learning about Heart and Circulatory System

Heart and Circulatory System

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hrough your body; it then takes away carbon dioxide and other waste your body doesn't need. Signs of poor circulation include cold hands and feet, numbness, dizziness, migraines, varicose veins and pain in your feet or legs. Untreated, poor circulation can lead to stroke, high blood pressure, kidney damage and other diseases. Learn more about your heart and circulatory system with expert advice from Sharecare.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.