Research has shown that following the DASH diet can reduce your blood pressure, according to the National Heart Lung and Blood Institute. DASH, which stands for Dietary Approaches to Stop Hypertension, works because it provides plenty of the minerals that lower blood pressure, such as calcium, potassium and magnesium, while reducing your intake of sodium and heart-unhealthy fats and cholesterol.
Low-Fat Dairy
Dairy products like milk and yogurt are excellent sources of calcium, which is important to lowering your blood pressure, according to the NHLBI. Choose low-fat or no-fat products because the kind of fat in dairy is bad for your heart and likely to raise your cholesterol. Also, limit your consumption of cheese, even low-fat or nonfat products, because cheese tends to be high in sodium, which will raise your blood pressure, according to MayoClinic.com.
Fruits and Vegetables
Fruits and vegetables, which are nutritious sources of fiber as well as potassium and magnesium, help reduce blood pressure, according to the NHLBI. By replacing fattier foods with fruits and vegetables, which are naturally low in fat, you can reduce your total intake of fat, which helps reduce blood pressure. If you are using frozen or canned vegetables, look for low-sodium or no-salt-added products, as salt increases blood pressure.
Nuts and Seeds
Nuts and seeds are good sources of magnesium and potassium and they also provide a healthy dose of omega-3 fatty acids, which research suggests protects the heart and may help lower blood pressure, according to the NHLBI. Watch your portion size because nuts are also high in calories and gaining weight is bad for your blood pressure. A single serving is equivalent to 1/3 cup of nuts or 2 tbsp. of seeds.
Unsaturated Fats
Unsaturated fats, which include olive and canola oils, help lower cholesterol and protect your heart and blood vessels, according to the NHLBI. These oils should be your first choice when choosing a fat or oil, but you should limit the amount of any fat you eat because fat is high in calories. Use olive oil or soft margarine in place of butter and shortening, which are high in heart-unhealthy saturated fat. Keep serving sizes small---a teaspoon of margarine is a single serving.
Fish and Other Lean Proteins
Substituting fish for meat a few nights a week can help reduce your intake of saturated fat and cholesterol and increase your intake of omega-3 fatty acids, according to MayoClinic.com. Beans, lentils and soy foods like tofu are also good sources of lean protein and fiber, which both can help lower blood pressure.
