whole grains, such as whole wheat pasta, brown rice, and oatmeal.legumes and seeds, such as kidney beans, lentils, and sunflower seeds.vegetables, such as broccoli, green beans, and carrots.fruits, such as apples, bananas, and strawberries.Studies indicate that the diet is effective, with a 2020 research review finding that it reduced blood pressure in people with hypertension as well as in those without the condition. The diet aims to include 4,700 milligrams (mg) of potassium daily while reducing sodium, which helps lower blood pressure. DASH stands for “dietary approaches to stop hypertension” and was created in the 1990s. One heart-healthy eating plan is the DASH diet, which the AHA recommends to help manage blood pressure. foods and drinks that contain added sugars.If you have high blood pressure, the American Heart Association (AHA) advises eating plenty of:Īt the same time, the AHA recommends limiting foods that can keep your blood pressure elevated, such as: On the other hand, eating a heart-healthy diet can help you reach and maintain a healthy blood pressure. Sugary foods and foods high in saturated fats can also increase blood pressure. When you eat salt, your body retains more fluids, raising your blood volume and pressure. Salty foods in particular can cause high blood pressure. Hypertension can cause health problems over time, including heart disease and stroke. High blood pressure, or hypertension, affects 47 percent of U.S. Avoiding over-processed foods, such as deli meat and canned soups, in favor of nutrient-rich whole foods, may help you manage your blood pressure.ĭiet can have a big impact on your blood pressure, which is the force of your blood against the walls of your blood vessels.

Blood pressure printable chart