Ways to lower blood pressure
Feeling a little pressured to lower your blood pressure? UC Davis Health’s team of dietitians shares food tips to help combat high blood pressure (hypertension) and reduce the risk of stroke or heart attack.
Watch for sodium sneaking into your diet
Sodium (also known as salt) is one of the essential nutrients in our body. However, when consumed in large amounts, it can contribute to high blood pressure. If you have high blood pressure, aim for no more than 1,500 mg (1/3 teaspoon) a day. You can do this by reading sodium content on food labels and preparing meals at home instead of eating out.
You can also look for “low” or “no sodium” versions of your favorite foods, such as canned beans, which should contain less than 140 milligrams of sodium per serving. If you don’t have high blood pressure, you should still watch food labels and try to limit your daily sodium intake to no more than 2,300 mg.
The typical American diet can contain 3,400 milligrams of sodium or more. To help you be more aware of those foods, the American Heart Association has identified what it calls the “Salty Six.”
- Bread and rolls
- the pizza
- Sandwich
- Cold cuts and sandwich meats
- soup
- Burritos & Tacos
Instead of salt, lean towards herbs and spices to enhance and deliver flavor. Another way to keep salt out of your diet is to choose unsalted snacks. These are all great steps to lower your blood pressure and keep your heart healthy. Check out these 5 heart-healthy steps you can take to work into your diet.
DASH to the finish line with balanced eating
If you limit your intake of high-sodium foods, what’s on the menu instead? The Dietary Approaches to Stop High Blood Pressure (also known as the DASH diet) has been scientifically studied and shown to help lower blood pressure through a flexible and balanced eating pattern. Plans are packed full of whole grains, fruits, vegetables, and legumes. They are great sources of minerals like potassium, calcium, and magnesium that can balance the sodium in your diet, lowering your blood pressure. The DASH meal plan also includes small amounts of lean protein, fat, dairy, and minimal sweets. Here are a few examples:
Whole Grains: 100% whole wheat bread, cereals, pasta, oats, and brown rice are great whole grain options. Expand your palate by trying a new grain such as farro, wild rice, or couscous. For more ideas and serving sizes visit the Whole Grains Council website.
Vegetables and fruits: fresh, frozen, or canned – be sure to get them when you can. Have a rainbow of colorful vegetables and fruits throughout the week, like peppers, oranges, spinach, cabbage, and blueberries. Consider adding vegetables to your breakfast meal or fruit as a sweet dessert treat.
Legumes and plant-based protein: Try swapping beans for your lunchtime protein instead of cold cuts to cut sodium. Soy products have come a long way, too, so give edamame, soy milk or even tempeh a chance. Although these options are wonderful plant-based sources of protein, they’re also high in those sodium-balancing minerals to help lower your blood pressure.
Related Good Food Blog: Why ‘ugly produce’ can be a good option for you.
Ways to lower blood pressure
