Heart Health: Top 5 Foods for Blood Pressure

Hypertension, a common cardiovascular concern affecting 1.3 billion people worldwide, is also called high blood pressure. It’s a condition that requires a multifaceted approach to management with a focus on preventive care. While medication plays a crucial role, dietary choices can significantly impact your blood pressure levels and should be a first line treatment. In this article, we explore five Foodtrients® foods that provide blood pressure management benefits that you can start incorporating today!

Before we dive into the foods you should be including, be sure that you have a plan to know your numbers and have meaningful discussions with your doctor. Chronically high blood pressure can cause serious problems for your heart and kidney health. Here’s what to look for when you check your blood pressure:

Normal: *systolic <120mmHg/*diastolic <80mmHg
Elevated: systolic 120-129mmHg/diastolic 80-90mmHg
High blood pressure stage 1: systolic 130-139mmHg/diastolic 80-89mmHg
High blood pressure stage 2: systolic 140+mmHg/diastolic 90+mmHg

*Systolic: how much pressure your blood puts on artery walls with a heartbeat
  Diastolic: the pressure in your arteries between heartbeats

To support normal levels long-term focus on these types of healthy foods in your diet on a regular basis – ideally daily!

Berries

Strawberries, blueberries, blackberries, and raspberries pack a potent punch of antioxidants known as flavonoids. These compounds have anti-inflammatory properties that contribute to blood vessel dilation (expansion), positively influencing blood pressure and possibly helping reduce it. The high fiber content in berries further supports heart health by helping reduce cholesterol levels.

Whether enjoyed on their own, mixed into yogurt, blended into a smoothie, or sprinkled over oatmeal, incorporating a variety of berries into your diet provides a nutritious way to support heart health.

Fatty Fish

The type of fish richest in anti-inflammatory, heart healthy fats include those from cold waters like salmon, mackerel, anchovies, sardines, and trout. Omega-3 fats found in these species of fish help manage blood pressure, reduce inflammation in the body, and improve overall heart health long-term. Incorporating fatty fish into your diet at least twice per week supports your cardiovascular system. Don’t like fish? No problem! You can also find omega 3’s in plant-foods such as walnuts, chia, hemp, and flax seeds.

Grill, bake, or poach fish for a protein-rich main course or toss it into salads and wraps for a quick, healthy lunch. Bonus: top a salad or wrap with crunchy chopped walnuts.

Leafy Greens

Dark greens like lettuces, spinach, kale, arugula, collard greens, and Swiss chard, are powerful nutrient-dense options that help fight hypertension. Packed with potassium, greens help the body balance sodium levels, a key factor in blood pressure regulation. They also contain high levels of natural nitrates, which convert into nitric oxide — a ‘vasodilator’ that relaxes blood vessels and promotes easier blood flow.

Whether sautéed as a side dish, added into a breakfast frittata, blended into a smoothie, or incorporated into salads at lunch or dinner, greens are a heart-healthy addition to your diet.

Oats

Start your day right with a bowl of oats; a heart-healthy breakfast option that can contribute to blood pressure management. Oats contain beta-glucans, a type of soluble fiber that has been linked to lower blood pressure levels. Fiber helps reduce cholesterol absorption, promoting heart health and artery health.

Customize your oatmeal with other anti-inflammatory, antioxidant-rich toppings like sliced bananas, nuts, or fresh berries for added flavor and nutritional benefits. Oats offer a wholesome and satisfying foundation for a heart-conscious breakfast.

Watermelon

This brightly colored melon contains citrulline, a compound that can be converted into arginine, promoting the production of nitric oxide. Nitric oxide helps relax blood vessels, leading to improved blood flow and potential blood pressure reduction. All melons are rich in potassium so whether you enjoy watermelon, honeydew, or cantaloupe, including melon in your diet adds a delicious element to your blood pressure management plan. Enjoy watermelon in simple slices or cubes, blended into smoothies, or mixed into fruit salads.

Making mindful choices in the kitchen can have a profound impact on blood pressure management. Incorporating fiber-rich, anti-inflammatory foods like leafy greens, berries, oats, fatty fish, and melon into your diet not only enhances the flavors of your meals but also supports heart health and blood pressure management. As always, consult with healthcare professionals like your doctor and registered dietitian for personalized advice on managing blood pressure through dietary changes, ensuring a holistic approach to cardiovascular health.

References:

1. Jennings A, Berendsen AM, de Groot LCPGM, et al. Mediterranean-Style Diet Improves Systolic Blood Pressure and Arterial Stiffness in Older Adults. Hypertension. 2019;73(3):578-586.
2. Xi H, Zhou W, Niu Y, et al. Effect of Oat Consumption on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Acad Nutr Diet. 2023;123(5):809-823.
3. Arnotti K, Bamber MD, Brewer V. Dietary interventions and blood pressure in overweight or obese individuals: A systematic review and meta-analysis. Clin Nutr. 2022;41(4):1001-1012.
4. Karimi E, Abaj F, Gholizadeh M, et al. Watermelon consumption decreases risk factors of cardiovascular diseases: A systematic review and meta-analysis of randomized controlled trials. Diabetes Res Clin Pract. 2023;202:110801.
5. American Heart Association. Facts About High Blood Pressure. https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure. Reviewed May 25, 2023. Accessed April 20, 2024.