One study showed that garlic extract reduced both systolic and diastolic blood pressure in hypertensive people. Some of the heart-protective benefits of fish may also come from certain peptides found in fish protein ( 16).įatty fish offers high levels of omega-3 fattyĪcids and is linked to a decreased risk of heart disease and stroke. This way it improves blood flow in the body and lowers blood pressure very fast. In fact, fried fish may increase your risk of heart disease and stroke ( 13).įish is a major part of the Mediterranean diet, which has been extensively studied for its benefits on heart health ( 14, 15). Keep in mind that the healthiest ways to cook fish are steaming or stewing. In another large study in older adults, those who ate tuna or other baked or broiled fish at least once a week had a 27% lower risk of stroke ( 12).
In one large, 25-year study in adults, those who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low “good” HDL levels ( 11). Omega-3s bolster heart health by increasing “good” HDL cholesterol and lowering inflammation and stroke risk. Nuts are rich in cholesterol-lowering fatsĪnd fiber, as well as minerals linked to improved heart health.įatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids. Fatty fish are rich in omega-3 fats, making them an essential food for managing blood pressure. Research shows that omega-3 fats have a noticeable impact on heart health by reducing inflammation and lowering blood pressure. In an analysis of 25 studies, eating 2–3 servings of nuts per day decreased “bad” LDL cholesterol by an average of 10.2 mg/dl ( 10).Įating a daily serving of nuts is linked to a 28% lower risk of both fatal and nonfatal heart disease ( 8). Foods that help you lower your blood pressure include: Fish. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines.Ĭalcium, magnesium and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease. These whole grain foods have been shown to help lower blood pressure. Any wheat and whole grain foods should include the bran and the germ. Red meat should also be limited because it is high in fat and sodium. This, in turn, helps regulate blood pressure ( 8, 9). The DASH approach also limits sugary beverages, sweets, and sugary foods. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health ( 8).Īlmonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. They’re very high in monounsaturated fats. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet or 1 cup lemonade.Nuts are another exceptionally nutrient-dense food. Sweets and added sugars: 5 servings or fewer a week.One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked dried beans or peas, also called legumes. Nuts, seeds, or dry beans and peas: 4 to 5 servings a week.One serving is 1 ounce of cooked meat, poultry or fish, or 1 egg. Lean meats, poultry and fish: six 1-ounce servings or fewer a day.6 Kiwi is delicious chopped up in fruit salad or sprinkled on top of plain yogurt. Kiwifruit: According to one study, eating three kiwifruit daily can help dramatically lower blood pressure. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese. Beans, tomatoes, mushrooms, and avocado are other potassium-rich foods that may help lower blood pressure naturally. Fat-free or low-fat dairy products: 2 to 3 servings a day. Broccoli, spinach, carrots, melons, avocados, tomatoes, oranges, bananas, squash and potatoes are great ways to get started. A daily cup of peas, lentils, garbanzo beans, or beans can keep your blood pressure in check and even lower it.Good sources of salt include olives, cottage cheese, and canned soup or tuna. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice. Foods with high salt content can elevate your blood pressure. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal.
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