High Blood Pressure: Best Foods to Eat
Hypertension, or high blood pressure, affects almost half of U.S. adults. However, only about 24 percent of them are controlling it, according to the Centers for Disease Control.
If you have high blood pressure, you may have already considered dietary changes to manage it more effectively; but are you incorporating the foods that could have the biggest impact?
Fruits and Vegetables
Eating more plants is a good idea for almost everyone. Studies indicate that specific fruits and veggies may be more beneficial than others for maintaining or lowering blood pressure.
These include:
- Citrus fruits and juices
- Berries
- Swiss chard
- Carrots
- Celery
- Broccoli
- Spinach
Whole Grains
Do you love white bread, pasta and rice? You don’t have to give them up entirely, but you may find these healthier, whole-grain options are better for your blood pressure:
- Whole grain bread
- Whole wheat pasta
- Barley
- Bulgur (cracked wheat)
- Brown, red, black or wild rice
- Oatmeal
- Popcorn
- Quinoa
- Kamut
The American Heart Association recommends six servings of whole grains each day for optimal blood pressure and heart health.
Lean Proteins
Research indicates that lean proteins may also lower hypertension. Skinless chicken, fish, beans and tofu are good sources of lean protein. On the dairy side, low-fat Greek yogurt, milk, kefir and cheese are good choices.
Other Blood Pressure-Lowering Foods
Foods containing healthy fats, high levels of potassium, and certain herbs and spices can also have positive impacts on your hypertension. Consider adding these items to your cart on your next grocery trip:
- Pumpkin seeds
- Chia seeds
- Flaxseed or flax oil
- Pistachios
- Ginger
- Cilantro
Managing blood pressure is key to maintaining good physical health, and having the right insurance can make it easier to get the care you need.
Let us know if we can help with your coverage.