High blood pressure, readings of higher than 120/80 for most people, can increase your risk of heart disease and stroke. Many people are able to lower their blood pressure through changes they make in the way they live their lives. Losing weight, exercising and watching what you eat can all have a positive effect on your blood pressure levels and your health. The National Heart, Lung and Blood Institute (NHLBI) recommends following a DASH diet. DASH stands for "dietary approaches to stop hypertension." A DASH diet limits sodium and fats, and promotes a diet rich in variety and vitamins. These seven foods, and many more healthy choices, may help you lower your blood pressure
Oatmeal
Oatmeal is an example of a whole grain that may help some people lower their blood pressure levels. Whole grains offer fiber which keep you from feeling hungry, and gives you energy. Oatmeal, whether it is eaten hot for breakfast or sprinkled over applesauce or yogurt for texture, is high in fiber. Other healthy whole grain choices include whole wheat pasta, brown rice and whole grain breads.
Garlic
According to the Mayo Clinic, garlic may be a natural way to lower blood pressure. Including fresh garlic in stir fry, pasta or salads can have a beneficial effect on blood pressure, heart health and cholesterol levels. Those who do not like garlic may choose to take supplements instead.
Nuts
Nuts like almonds and walnuts are foods that can possibly lower blood pressure as well as cholesterol in some cases. Almonds are rich in fiber, and a 1/4 cup serving of walnuts offers close to 95 percent of the daily allowance for omega -3 fatty acids. The Mayo Clinic reports that taking omega -3 supplements or consuming the fatty acids through diet may play a role in reducing high blood pressure.
Salmon
Salmon is just one example of fish that contains high concentrations of omega- 3 fatty acids. There are 2 grams per 4 oz. serving, according to WHFoods, a non-profit organization that provides nutritional information for foods of all kinds. If salmon is eaten on a regular basis, the good fats may benefit cardiovascular health, which includes blood pressure.
Bananas
Potassium is a mineral that may contribute to lowering blood pressure. The National Heart, Lung and Blood Institute reports that a medium-sized banana contains 420 mg of potassium, and is a good choice to include in a DASH diet. Other fruit sources of potassium include cantaloupe, apples, apricots and oranges.
Kidney Beans
Kidney beans are an inexpensive, plentiful food that could lower blood pressure levels. Kidney beans are rich in fiber and lend a meaty texture to a DASH diet. Rinse canned beans with water before eating to reduce the sodium content.
Sweet Potatoes
Sweet potatoes are ideal for people with high blood pressure because they contain both fiber and potassium. The NHLBI reports that a medium sweet potato contains 540 mg of potassium.
