Heart disease is the number one killer of both men and women in the United States, according to the American Heart Association. Controlling risk factors, such as blood pressure, can help reduce a person's risk of heart disease. Certain heart-healthy foods have been shown to help reduce blood pressure. Consult with a physician before making major changes to the diet.
Whole Grains
Diets high in fiber have been shown to help reduce blood pressure, according to the National Institutes of Health's Office of Dietary Supplements. Heart healthy whole grains are an excellent source of fiber. Good choices include oatmeal, whole wheat bread, brown rice, millet, quinoa, buckwheat, barley, whole-grain unsweetened cold cereal and whole wheat pasta. In addition to helping lower blood pressure, the soluble fiber found in some whole grains, such as oatmeal, helps to lower blood cholesterol, another heart disease risk factor.
Vegetables
The Dietary Approaches to Stop Hypertension, or DASH, is an eating plan specifically designed to help lower blood pressure. The DASH diet recommends people consume four to five servings of vegetables a day. The potassium and magnesium found in vegetables has been shown to reduce blood pressure. Heart-healthy vegetable choices include sweet potatoes, broccoli, carrots and tomatoes. Fresh and frozen vegetables are the best choices. MayoClinic.com says to use low-sodium canned vegetables if unable to find fresh or frozen varieties. Many vegetables, including brussel sprouts, also contain significant amounts of soluble fiber.
Fruits
Fruits are also high in magnesium and potassium, according to MayoClinic.com. To lower blood pressure people need four to five servings of fruits a day. Heart-healthy choices include citrus fruits, prunes, bananas, cantaloupe, apricots and raisins. Fruits come in their own packaging and are easily transportable, making them an ideal snack.
Fish
Fatty fish contain high amounts of the essential Omega-3 fatty acid. Diets high in Omega-3 fats help to lower blood pressure in people with hypertension, according to the University of Maryland Medical Center. Heart-healthy fatty fish include salmon, herring, mackerel, albacore tuna, sardines and lake trout. Some fish also contain significant amounts of potassium and magnesium, including halibut and tuna.
Nuts, Seeds and Legumes
The DASH diet recommends people consume four to five servings of nuts, seeds and legumes a week to lower blood pressure. These foods contain high amounts of magnesium and potassium. Nuts and seeds also provide the body with heart healthy monounsaturated and polyunsaturated fats. They also contain phytochemicals and antioxidants that protect cells from free radical damage and cardiovascular disease risk, according to MayoClinic.com. Heart-healthy food choices include walnuts, almonds, peanuts, pecans, sunflower seeds, flax seeds, chickpeas, kidney beans and black-eyed peas.
