8 Foods You Should Be Eating Every Week If You Have High Blood Pressure, According to Dietitians

• Nearly half of American adults have high blood pressure, also known as hypertension.
• We’re often told to avoid sodium, yet many foods are naturally rich in blood pressure–lowering nutrients.
• Potassium, magnesium, calcium, fiber and omega-3 fats may help reduce blood pressure.

High blood pressure, or hypertension, affects nearly half of adults in the U.S. While medication is often necessary to manage it, incorporating the right foods into your diet can also make a big difference—no prescription needed.

So, which foods can help lower blood pressure naturally? We asked registered dietitians to share their top picks. Grab a notepad or open your shopping list app—these eight blood pressure–friendly foods deserve a spot in your weekly meal plan.

1. Bananas

Bananas are nutrient gold mines when it comes to better blood pressure, says Natalie Rizzo, M.S., RDN. For starters, she says, bananas are a good source of potassium. This mineral helps lower blood pressure by decreasing the stress on blood vessel walls caused by eating too much sodium. Even though most of us consume too much sodium, few of us get enough potassium. That’s where bananas come in. One medium banana provides roughly 420 milligrams of potassium, or 9% of the Daily Value.

Bananas also provide fiber, which helps lower blood pressure by producing compounds called short-chain fatty acids that help relax blood vessels and improve blood flow. Yet, like potassium, most of us don’t consume nearly enough fiber. One medium banana delivers an easy 3 grams of fiber, which is roughly 11% the 28-gram DV.

2. Beets

If beets aren’t already on your list of heart-healthy foods, they should be! These deep purple veggies contain dietary nitrates, compounds your body converts to a blood pressure–lowering nitric oxide. That’s not all. They give you 442 mg of potassium per cup (9% of the DV). So, toss some in your next salad. Or, if you want even more blood pressure–lowering power, pour a glass of beet juice. Research has shown it can significantly reduce systolic blood pressure, the blood pressure reading most closely related to heart disease risk.

3. Edamame

Soy foods like edamame are powerful players when it comes to lowering blood pressure. The proof is so strong that one systematic review and meta-analysis of 17 studies found that eating soy foods can significantly reduce both systolic and diastolic blood pressure.

If you’re wondering what makes edamame so effective, the answer may lie in their nutrient density. One cup of shelled edamame packs an impressive 8 grams of fiber. That’s more than a quarter of your daily requirement. It also contains 14% of the DV for potassium, plus other blood pressure–lowering minerals like magnesium and calcium.

4. Pistachios

“Regular consumption of pistachios has been shown in several studies to help reduce blood pressure,” says Kelly Jones, M.S., RD, CSSD. One reason is their fiber. “Per 1-ounce serving, pistachios provide 3 grams of fiber, a nutrient emphasized by the DASH diet,” says Jones., If you haven’t heard of the DASH diet before, it’s a blood pressure–lowering eating pattern backed by decades of research.

In addition to fiber, pistachios also contain a potent blood pressure–lowering cocktail of potassium, magnesium, calcium, antioxidants and plant protein.

5. Potatoes

“Although potatoes get a bad reputation, they are full of nutrition and are a good source of potassium,” says Rizzo. “Since potassium works with sodium to regulate blood pressure, increasing potassium intake is another strategy to help improve blood pressure,” adds Jones.

One medium potato delivers 952 mg of potassium. That’s 20% of your daily requirement and more than double the amount you’d get from a medium banana.

6. Pulses

Pulses like beans, lentils and dried peas are an integral part of the DASH diet. Like many other foods on this list, they’re rich in potassium and plant protein. But don’t just munch on them for their blood pressure benefits. Research has also shown that pulses may lower cholesterol and inflammation and protect against heart attack and cardiovascular disease.

7. Salmon

You may have heard that omega-3-rich fatty fish like salmon are fantastic foods for heart health. One reason is their favorable impact on blood pressure. Research has found that the long-chain omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) help relax the muscles of the blood vessel walls. This process, known as vasodilation, allows blood to move easily throughout the body, ultimately reducing blood pressure.

8. Yogurt

Yogurt isn’t just great for your gut health. One study found that people with hypertension who frequently consumed yogurt had lower systolic blood pressure. This study didn’t find that yogurt had the same impact on people with normal blood pressure. However, another study found that people with healthy blood pressure who regularly ate yogurt were less likely to develop hypertension.  While more research is needed, yogurt boasts a long list of health benefits, including lower cholesterol levels and better heart and digestive health. So, tossing a few containers into your shopping cart can do all kinds of good things for your body.

Read the original article on EATINGWELL