Eat For Blood Pressure Regulation

If left untreated, chronic high blood pressure can have deadly consequences – including heart attack and stroke.

Hypertension can be treated with medications, but you can do your own part to control high blood pressure simply by eating a healthier diet.

Whole, fresh foods that are naturally low in sodium and eaten in moderation at regular intervals will bring your blood pressure readings down, according to Cleveland Clinic dietitian Julia Zumpano, RD, LD. 

In addition, eating small, frequent meals will help regulate your metabolism, avoid blood sugar spikes and keep insulin levels low. These metabolic checks also help balance and regulate your blood pressure.

Finally, eating whole foods that are rich in whole grains and fiber helps prevent you from overeating and gaining weight.

To eat a blood pressure-friendly diet, choose vegetables, fresh fruits and whole grains prepared without added salt. Avoid salty sauces or overly fatty preparations. Flavor foods with fresh or dried herbs and seasoning blends that do not contain salt. Consult your physician before using salt substitutes.

Include foods that are rich in potassium, an electrolyte that regulates your heartbeat and blood pressure. Examples of vegetables that contain essential heart-healthy potassium include sweet potatoes and broccoli. Bananas and dried plums (prunes) are also potassium rich.

Fresh vegetables form the basis of a blood pressure-lowering diet. Vegetables are nutrient rich, but low in calories. 

Fresh fruits are also natural, low-sodium choices. Though fruits and vegetables both contain carbohydrates, they are bound up in a healthy package of vitamins, minerals and fiber, one that helps you keep your blood pressure levels in check.

Lean proteins provide you with the building blocks of a healthy immune system, without artery-clogging saturated animal fats. Savory sources of lean protein include egg whites and skinless chicken breast.

Choosing the right fat can help you keep your blood pressure levels lower. Olive oil and walnuts are examples of healthy fats.

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