Your blood pressure is the force of blood against your arteries. Over time, high blood pressure can increase your risk for heart disease if left untreated. Blood pressure medications can help control your blood pressure, but the foods you eat also play an important role. Foods high in sodium and saturated fat can raise your blood pressure, while foods low in sodium, low in calories and full of healthy nutrients can help lower your blood pressure.
Step 1
Increase your intake of fruits and vegetables to lower your blood pressure. Fruits and vegetables contain nutrients, such as potassium, that are important in keeping your blood pressure within the normal range. Furthermore, fruits and vegetables are low in sodium and fats, which can cause an increase in blood pressure. Set a goal to eat at least five servings per day of fruits and vegetables.
Step 2
Include more whole grains into your diet. Whole grains are natural foods that will help lower blood pressure. High cholesterol in the blood vessels causes atherosclerosis, which hardens the arteries and raises blood pressure. Whole grains, such as brown pastas and brown rice, raise your high-density lipoprotein cholesterol, which results in the lowering of your total cholesterol levels. Make an effort to substitute processed carbohydrates, such as white rice, with natural grains.
Step 3
Choose low-fat or non-fat dairy foods to naturally lower blood pressure. Dairy products contain calcium, which may help lower blood pressure. Include two to three servings of dairy products into your daily diet planning. Limit your intake to three servings per day of low-fat dairy products because low-fat products still contain saturated fats, which can increase your blood pressure over time.
Step 4
Snack on chocolate to lower your blood pressure. While chocolate is not in the same class of healthy foods as fruits and vegetables, a substance in chocolate may help lower blood pressure and improve heart function. Limit your chocolate intake to 85 g per day, which contains about 450 calories, notes MayoClinic.com.
Tips and Warnings
- Always take your prescribed blood pressure medications.
