How to Eat Foods That Lower Blood Pressure

Did you know there are lots of foods that lower blood pressure? Along with exercise, adjusting your diet, even slightly, can reverse high blood pressure and hypertension. Finding foods that lower blood pressure isn't hard if you know what to look for and what to stay away from. Read on for tips on lowing blood pressure through healthy eating.

Instructions

• 1

  Salt and sodium are commonly blamed for raising blood pressure so you want to look for foods that are low in sodium. Stay away from salty chips, use low sodium soy sauce when cooking and check the nutrition information before you pick up your favorite jar of tomato sauce.

• 2

  Many foods that lower blood pressure are found in the produce or frozen aisle of the grocery store. If it comes in a can it's most likely packed with salt. If possible always buy fresh or frozen vegetables and fruits. If you have to buy canned goods rinse the food off with water before serving. This works for canned vegetables such as peas, beans, and corn as well as canned tuna fish and fruit cocktail.

• 3

  Foods that are low in total and saturated fats will help to lower blood pressure. Again this means avoiding fatty and salty chips, processed cakes and cookies and regular salad dressing. Instead opt for baked chips or crackers, oatmeal cookies and low fat or vinagarette salad dressings.

• 4

  Incorporate more grains in your diet. Whole grain breads and pastas are both foods that lower blood pressure. If you eat cereal for breakfast look for oat and grain varieties such as Multi-Grain Cheerios or Kashi Whole Grain cereals.

• 5

  Fruits and vegetables play an extremely important part in lowering blood pressure. Eat 4-5 servings of both fruits and vegetables a day. Remember dried fruit (cranberries and apricots)and fruit and vegetable juices count as a serving. If you're having trouble eating that much produce make a salad and get 2-3 servings at once, eat a casserole or stir fry for dinner and get multiple servings of vegetables, eat a banana with breakfast and an apple and cheese as a mid-morning snack.

• 6

  High fiber foods are usually foods that lower blood pressure as well. Avocados, raspberries, grapefruit, sweet potatoes, bran cereal (or muffins), black beans, and lima beans are all packed with fiber. You can also sprinkle flax seed into recipes to increase your fiber intake and lower blood pressure. Use flax seed in pancake batter, on salads, or in oatmeal. It's pretty much tasteless but it adds a powerful fiber punch.

• 7

  Limit your meat intake, especially red meat. It's been found that vegetarians have significantly lower blood pressure than their meat-eating friends. If you can't completely cut meat out of your diet remove the fat before cooking, opt for skinless chicken breasts, and stick to white meat. Use ground turkey instead of ground beef and only buy ground meat with the lowest fat content such as 93/7. Avoid things such as sausage, hot dogs, and processed lunch meat that are high in sodium.