Lower Your Blood Pressure by Eating Right

Lower Your Blood Pressure by Eating Right

Lower Your Blood Pressure by Eating Right

High blood pressure (hypertension) can be improved significantly by choosing the right foods. The key idea is to eat more whole, fresh, potassium-rich foods and reduce sodium and processed foods.

Below is a simple, effective approach you can start today.

🥗 1. Load Up on Potassium-Rich Foods

Potassium helps your body get rid of excess sodium.

Best sources:

Bananas
Oranges, lemons, and other citrus
Avocados
Spinach, kale, Swiss chard
Potatoes and sweet potatoes
Beans and lentils
Tomatoes

🥦 2. Eat More Heart-Healthy Vegetables

Vegetables provide fiber, vitamins, and minerals that keep blood vessels flexible.

Top picks:

Broccoli
Carrots
Beets (high in natural nitrates)
Celery (contains compounds that help relax blood vessels)
Garlic and onions

🍓 3. Choose Fruits That Improve Blood Pressure

Many fruits contain antioxidants that help relax arteries.

Best fruits for BP:

Berries (blueberries, strawberries, raspberries)
Kiwis
Watermelon
Pomegranate
Apples and pears

🧂 4. Reduce Sodium (Salt) Intake

Too much sodium causes the body to retain water, raising blood pressure.

Tips:

Avoid highly processed foods (canned soups, chips, fast food).
Cook at home more often.
Flavor food with herbs like basil, oregano, garlic, lemon, pepper.

🥑 5. Choose Healthy Fats

Healthy fats improve heart and artery health.

Good sources:

Olive oil
Nuts (almonds, walnuts)
Seeds (chia, flaxseed, pumpkin seeds)
Fatty fish (salmon, sardines)

🍞 6. Increase Fiber Intake

Fiber helps control cholesterol and supports heart health.

Eat more of:

Whole grains (brown rice, oats, quinoa)
Beans and legumes
Fresh fruit and vegetables

🫗 7. Stay Hydrated

Even mild dehydration can raise blood pressure.
Drink plenty of water throughout the day.

🚫 8. Limit These Foods

To keep blood pressure low, reduce:

Processed meats
Fast food
Sugary drinks
Packaged snacks
High-fat meats
Excess alcohol

📌 Sample Daily Meal Plan

Breakfast: Oatmeal with blueberries + a banana
Lunch: Grilled chicken or tofu, steamed broccoli, and brown rice
Snack: Apple or handful of nuts
Dinner: Baked salmon with spinach and roasted sweet potatoes
Drink: Water or herbal tea (no added sugar)

What you eat affects your chances of getting high blood pressure. A healthy eating plan can both reduce the risk of developing high blood pressure and lower a blood pressure that is already too high.

For an overall eating plan, consider DASH, which stands for “Dietary Approaches to
Stop Hypertension.” You can reduce your blood pressure by eating foods that are low in
saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and lowfat dairy
foods.

The DASH eating plan includes whole grains, poultry, fish, and nuts, and has low
amounts of fats, red meats, sweets, and sugared beverages. It is also high in potassium,
calcium, and magnesium, as well as protein and fiber. Eating foods lower in salt and
sodium also can reduce blood pressure.

Box 6 gives the servings and food groups for the DASH eating plan. The number of
servings that is right for you may vary, depending on your caloric need.

The DASH eating plan has more daily servings of fruits, vegetables, and grains than
you may be used to eating. Those foods are high in fiber, and eating more of them may
temporarily cause bloating and diarrhea. To get used to the DASH eating plan, gradually
increase your servings of fruits, vegetables, and grains. Box 7 offers some tips on how to
adopt the DASH eating plan.

A good way to change to the DASH eating plan is to keep a diary of your current eating
habits. Write down what you eat, how much, when, and why. Note whether you snack
on high-fat foods while watching television or if you skip breakfast and eat a big lunch.
Do this for several days.

You’ll be able to see where you can start making changes.
If you’re trying to lose weight, you should choose an eating plan that is lower in calories.
You can still use the DASH eating plan, but follow it at a lower calorie level. (See box 8.)
Again, a food diary can be helpful. It can tell you if there are certain times that you eat but
aren’t really hungry or when you can substitute low-calorie foods for high-calorie foods.

Lower Your Blood Pressure by Eating Right Video :

Fruits Vegetables That Lower Blood Pressure 3

Fruits Vegetables That Lower Blood Pressure

Fruits That Help Lower Blood Pressure

1. Bananas

Very high in potassium, which helps balance sodium levels.

2. Oranges & Citrus Fruits

Rich in vitamin C, potassium, and flavonoids that support healthy blood vessels.

3. Berries (Blueberries, Strawberries, Raspberries)

Packed with anthocyanins, which improve artery function.

4. Watermelon

Contains L-citrulline, an amino acid that can help relax blood vessels.

5. Avocados

High in potassium and heart-healthy fats.

6. Kiwi

Daily kiwi consumption has been shown to reduce blood pressure due to its antioxidants.

7. Pomegranate

Contains powerful polyphenols; pomegranate juice may help lower systolic pressure.

8. Apples & Pears

High in soluble fiber and antioxidant compounds.

Vegetables That Help Lower Blood Pressure

1. Leafy Greens (Spinach, Kale, Swiss Chard)

Very high in potassium and magnesium, key minerals for BP control.

2. Beets

Rich in dietary nitrates, which widen blood vessels and improve circulation.

3. Celery

Contains phthalides, compounds that help relax arterial walls.

4. Carrots

Packed with antioxidants that support heart health.

5. Tomatoes

High in lycopene, linked to improved blood pressure and heart function.

6. Sweet Potatoes

Excellent potassium source; helps balance sodium.

7. Broccoli

Contains magnesium, calcium, and vitamin C.

8. Garlic & Onions

Garlic has allicin, which helps relax blood vessels.
Onions contain quercetin, an antioxidant connected with lower BP.

Bonus: Heart-Healthy Tips

Choose fresh or lightly cooked fruits and vegetables.
Reduce salt intake.
Stay hydrated.
Exercise regularly.
Limit processed foods.

High blood pressure can lead to other health problems or aggravate them. Cancer, heart disease, high blood pressure, type 2 diabetes and stroke together are known to account for 75 percent of all deaths in the United States.

Blood pressure is known to be directly related to the balance of sodium and potassium in the blood. Nearly 75 percent of the sodium consumed comes from processed foods and only 5-10 percent comes from added salt. As Americans are used to consume more processed food, they end up consuming more sodium. Blood pressure is measured in millimeters of mercury and recorded as systolic pressure over diastolic pressure.

Blood pressure level of 140/90 and above is considered as high blood pressure for an adult while < style="font-weight: bold;">blood pressure was established in Dietary Approaches to Stop Hypertension (DASH) study.

The effectiveness of a diet rich in fruits, vegetables and low fat diary products on blood pressure was measured. This study has found that people with high blood pressure who followed the diet reduced their systolic blood pressure by 11 mm of mercury and their diastolic blood pressure by 6 mm of mercury.

By increasing potassium intake, people can avoid high blood pressure altogether or lower high blood pressure if they have it. Spinach, cantaloupe, Brussels sprouts, mushrooms, bananas, oranges, and grapefruit are known to be good sources of potassium.

The consumption of fruits and vegetables can also lead to the reduced intake of saturated fat and cholesterol. Fruits Vegetables That Lower Blood Pressure.. fruits-that-lower-blood-pressure.

Fruits Vegetables That Lower Blood Pressure Video:

FRUITS THAT LOWER BLOOD PRESSURE

🍎 Fruits That Lower Blood Pressure

1. Bananas

Rich in: Potassium
Why it helps: Potassium helps flush excess sodium from the body and eases tension in blood vessel walls.
Bonus tip: One medium banana provides about 422 mg of potassium—about 10% of your daily need.

2. Berries (Blueberries, Strawberries, Raspberries)

Rich in: Anthocyanins (powerful antioxidants)
Why it helps: Anthocyanins improve blood vessel elasticity and reduce arterial stiffness.
Research: Regular berry consumption is linked to lower systolic and diastolic blood pressure.
How to enjoy: Add fresh or frozen berries to yogurt, oatmeal, or smoothies.

3. Pomegranates

Rich in: Polyphenols and antioxidants
Why it helps: Pomegranate juice has been shown to lower systolic blood pressure and improve artery function.
Tip: Drink ½ cup of unsweetened pomegranate juice daily for heart benefits.

4. Citrus Fruits (Oranges, Grapefruits, Lemons)

Rich in: Vitamin C and flavonoids
Why it helps: These compounds strengthen blood vessel walls and improve nitric oxide levels, aiding dilation.
Note: Avoid grapefruit if you take blood pressure medications (it can interfere with some).

5. Watermelon

Rich in: Citrulline (an amino acid)
Why it helps: Citrulline helps the body produce nitric oxide, relaxing blood vessels and improving circulation.
Tip: Enjoy fresh watermelon or blend into a juice—especially in hot weather.

6. Avocado

Rich in: Potassium, magnesium, and heart-healthy monounsaturated fats
Why it helps: Helps balance sodium levels, improve cholesterol, and support vascular health.

7. Kiwi

Rich in: Vitamin C, potassium, and antioxidants
Research: Eating 2–3 kiwis a day may lower blood pressure more effectively than one apple daily.

8. Papaya

Rich in: Potassium and antioxidants like beta-carotene
Why it helps: Supports heart function and helps maintain electrolyte balance.

9. Apples

Rich in: Fiber and polyphenols (especially in the peel)
Why it helps: Polyphenols may promote nitric oxide production and relax blood vessels.

10. Cantaloupe and Honeydew Melon

Rich in: Potassium and magnesium
Why it helps: Help maintain electrolyte balance and reduce sodium retention.

🧃 Tips for Best Results

✅ Eat at least 4–5 servings of fruit daily (as recommended by the DASH diet).
✅ Choose fresh or frozen fruit instead of canned (which may contain added sodium or sugar).
✅ Pair fruit with vegetables, whole grains, and lean proteins for overall heart health.

❤️ Quick Summary Table

Fruit	Key Nutrient	Blood Pressure Effect
Banana	Potassium	Removes excess sodium
Blueberries	Anthocyanins	Relaxes arteries
Pomegranate	Polyphenols	Improves circulation
Orange	Vitamin C	Strengthens vessels
Watermelon	Citrulline	Increases nitric oxide
Avocado	Healthy fats	Balances sodium
Kiwi	Vitamin C	Reduces BP
Papaya	Potassium	Regulates heart function
Apple	Polyphenols	Vessel relaxation
Cantaloupe	Potassium	Sodium balance

Incorporating fruits into your regular diet, following vegetables, is highly beneficial. A colorful plate signifies a higher intake of nutrients. It is advisable to consume at least 2-3 servings of fruits daily. A single serving should consist of one medium fruit or 6 ounces of fruit juice. Beyond their nutritional benefits, research has shown that fruits can aid in reducing blood pressure.

Citrus Fruits:

This category of fruits is particularly effective in reducing high blood pressure. They are abundant in vitamin C and also provide various other nutrients, including carbohydrates, potassium, and folate. Phytochemicals, which are compounds that help prevent heart diseases, are naturally found in these fruits.

Bananas:

Incorporating bananas into your daily diet is a simple method to enhance your nutrient consumption. Bananas are high in potassium, with one ripe banana containing approximately 400mg of this essential mineral. Additionally, bananas naturally contain vitamin B6, an antioxidant, as well as vitamin C and dietary fiber.

Apples:

Apples are rich in a variety of phytonutrients, including catechin, quercetin, phloridzin, and chlorogenic acid, which function as antioxidants. They also provide fiber and flavonoids.

By including these fruits and vegetables in your regular diet, you will create a heart-healthy eating plan. The cooking method is also crucial; if possible, avoid peeling apples, as the skin holds the majority of the nutrients. Vegetables should be prepared with minimal oil to maximize their benefits. Increasing your daily consumption of fruits and vegetables will significantly enhance the effectiveness of your diet in lowering blood pressure.

Potassium and High Blood Pressure

Potassium and High Blood Pressure: The Essential Connection

Potassium is one of the most important minerals in the body, playing a crucial role in maintaining normal cell function, muscle contractions, nerve signals, and most importantly—blood pressure regulation. A proper balance between potassium and sodium (salt) in your diet can have a powerful effect on blood pressure levels.

🧠 How Potassium Works in Blood Pressure Control

Blood pressure is largely influenced by how your body handles sodium and fluid balance. When you consume too much sodium, your body retains water, increasing blood volume and pressure. Potassium counteracts this effect by:

Encouraging sodium excretion through urine.
Relaxing blood vessel walls, which helps lower pressure within them.
Reducing tension in blood vessel muscles, leading to smoother blood flow.

In essence, potassium helps the kidneys maintain a healthy balance between sodium and water — keeping blood pressure in check.

⚖️ Recommended Intake

The World Health Organization (WHO) and American Heart Association (AHA) recommend:

Adults: 3,500–4,700 mg of potassium per day.
Most people get far less than this, especially if they eat processed foods high in sodium and low in fresh produce.

🥦 Best Food Sources of Potassium

Natural, unprocessed foods are the best sources. Examples include:

Food	Potassium (mg per serving)
Bananas (1 medium)	422
Sweet potatoes (1 medium)	542
Avocado (½ fruit)	487
Spinach (1 cup cooked)	839
White beans (½ cup)	502
Yogurt (1 cup)	573
Salmon (3 oz)	534
Cantaloupe (1 cup)	427

A diet rich in fruits, vegetables, and legumes naturally provides potassium while lowering sodium intake — a double benefit for blood pressure.

🚫 Caution for Certain Individuals

People with kidney disease or those taking certain medications (like ACE inhibitors, ARBs, or potassium-sparing diuretics) should be careful with potassium intake. In such cases, the body may not eliminate excess potassium properly, which can lead to hyperkalemia (too much potassium in the blood), a serious condition.

❤️ The Bottom Line

Increasing potassium intake—especially from fresh fruits, vegetables, beans, and dairy products—is one of the most natural and effective ways to lower blood pressure. Combined with reduced sodium intake, maintaining a healthy weight, and regular exercise, it forms a cornerstone of heart-healthy living.

The advantages of potassium for blood pressure were validated by the Third National Health and Nutritional Examination Survey (NHANES III). Published in the Archives of Internal Medicine in February 2001, the study involving over 17,000 adults revealed that sufficient potassium consumption from fruits and vegetables can reduce blood pressure.

The findings indicated that a diet consisting of 8.5 daily servings of fruits and vegetables (providing 4,100 mg of potassium) resulted in a decrease in blood pressure by 7.2/2.8 mmHg (systolic/diastolic) among individuals diagnosed with hypertension, in contrast to a diet that included only 3.5 servings of fruits and vegetables (providing 1,700 mg of potassium).

The advised daily potassium intake for all healthy adults is 4,700 mg.

- Bananas,

- Beans,

- Tofu, and

- Potatoes are all excellent sources of potassium.

Numerous fruits and vegetables also serve as good sources of potassium. It is recommended to bake, roast, or steam vegetables when preparing them. Boiling should be avoided as potassium can leach into the water during the cooking process. Consult your physician prior to taking potassium supplements, particularly if you have kidney-related health issues.

Overall, a diet that prioritizes fruits and vegetables, whole grains, and low-fat dairy seems effective in reducing blood pressure readings. Specifically, losing weight, reducing sodium intake, increasing potassium consumption, and limiting alcohol are all established methods to assist in managing blood pressure.

VIDEO:

Healthiest Foods That Lower Blood Pressure: Strawberries

Healthiest Foods That Lower Blood Pressure : Strawberries

🍓 Healthiest Foods That Lower Blood Pressure: Strawberries

❤️ Overview

Strawberries aren’t just a sweet treat — they’re a powerful natural ally in maintaining healthy blood pressure and protecting your heart. These vibrant red berries are loaded with antioxidants, fiber, potassium, and polyphenols that support the cardiovascular system. Eating strawberries regularly has been linked to improved blood vessel function, reduced inflammation, and lower risk of hypertension and heart disease.

Let’s explore in detail how strawberries work inside your body to help lower blood pressure and why they deserve a spot in your daily diet.

🍓 1. Rich in Antioxidants That Protect Blood Vessels

Strawberries are abundant in anthocyanins, the natural pigments responsible for their red color. These compounds are a type of flavonoid antioxidant that helps relax blood vessels, improve their elasticity, and enhance overall circulation.

A Harvard study following over 93,000 women found that those who consumed strawberries and blueberries at least three times a week were 34% less likely to develop high blood pressure than those who ate them less often. Anthocyanins improve nitric oxide levels in the blood, promoting vasodilation (the widening of arteries) — a direct mechanism that lowers blood pressure.

💧 2. High in Potassium, Low in Sodium

Potassium is one of the most important minerals for heart health because it helps balance sodium levels in the body. Excess sodium causes the body to retain water, increasing blood pressure. Potassium helps flush sodium out through urine and relieves pressure on artery walls.

One cup of fresh strawberries provides about 220 mg of potassium and very little sodium — an excellent ratio for heart and kidney function. Regular potassium intake has been shown to reduce both systolic and diastolic blood pressure in people with hypertension.

💗 3. Anti-Inflammatory and Antioxidant Effects

High blood pressure often goes hand in hand with inflammation and oxidative stress — conditions that damage blood vessels and make the heart work harder. Strawberries contain vitamin C, ellagic acid, and quercetin, which all help neutralize harmful free radicals in the bloodstream.

These antioxidants protect the endothelium, the delicate inner lining of blood vessels, improving their ability to expand and contract smoothly. Healthier arteries mean better blood flow and lower blood pressure over time.

🌾 4. Fiber for Heart and Metabolic Health

Strawberries are a good source of soluble fiber, which helps regulate cholesterol levels and supports overall cardiovascular health. Soluble fiber binds with cholesterol in the digestive tract, preventing its absorption into the bloodstream.

A diet rich in fiber not only lowers blood pressure but also reduces the risk of heart attack, stroke, and type 2 diabetes — all conditions commonly linked to hypertension.

🧬 5. Regulates Blood Sugar and Prevents Arterial Stiffness

Even though strawberries taste sweet, their glycemic index is low (around 40), meaning they don’t cause sharp spikes in blood sugar. Stable blood sugar levels help prevent insulin resistance, which is associated with stiffening of the arteries and rising blood pressure.

In fact, compounds in strawberries help reduce oxidative stress and inflammation after meals, particularly in people with high-fat or high-carb diets. This makes strawberries an ideal fruit for both heart and metabolic health.

🥗 6. Easy and Delicious Ways to Eat Strawberries

Adding strawberries to your daily meals is simple and satisfying. Here are a few heart-healthy ideas:

🍓 Breakfast: Mix fresh strawberries into oatmeal, yogurt, or smoothies.
🥗 Lunch: Add sliced strawberries to spinach or kale salads with nuts and balsamic dressing.
🍰 Snacks: Eat them plain, or pair with dark chocolate (70% cocoa or higher) for an antioxidant boost.
🍹 Drinks: Blend frozen strawberries with kefir or almond milk for a blood pressure–friendly smoothie.
🍓 Dessert: Use strawberries as a topping for whole-grain pancakes or low-fat yogurt.

Avoid adding too much sugar or syrup — fresh or lightly frozen berries are healthiest.

🧠 7. Scientific Evidence Supporting Strawberries for Blood Pressure

Here are some key findings from research studies:

🩺 Harvard School of Public Health (2011): Women who ate strawberries and blueberries at least three times per week had a 34% lower risk of developing hypertension.
🩸 American Journal of Clinical Nutrition (2016): Flavonoid-rich foods like strawberries improve endothelial function and reduce arterial stiffness — two major factors in blood pressure control.
🫀 Nutrients Journal (2021): Regular berry consumption (especially strawberries and blueberries) lowers both systolic and diastolic blood pressure in adults with metabolic syndrome.

These results confirm that adding berries to your diet is not just tasty — it’s scientifically proven to help protect your cardiovascular system.

🌿 8. How Strawberries Compare to Other Fruits

Among fruits, strawberries are particularly effective for blood pressure because they offer:

More antioxidants than most tropical fruits.
Lower sugar content than bananas, mangos, or grapes.
Higher vitamin C levels (even more than oranges).
Strong anti-inflammatory power due to anthocyanins and ellagic acid.

This makes them one of the best “functional foods” — delicious, versatile, and medicinal.

🩺 9. Practical Tips for Blood Pressure Control with Strawberries

Eat them 3–4 times a week — fresh or frozen both work.
Combine with other blood pressure–friendly foods, such as oatmeal, flaxseeds, spinach, or low-fat yogurt.
Stay mindful of portion size — about 1 cup per serving is ideal.
Choose organic strawberries when possible to reduce pesticide exposure (they often top the “Dirty Dozen” list).
Pair with exercise, hydration, and low sodium intake for the best overall results.

❤️ Final Thoughts

Strawberries are far more than a sweet fruit — they’re a nutritional powerhouse for the heart and arteries. Their combination of antioxidants, potassium, fiber, and vitamin C works naturally to reduce blood pressure, improve blood vessel flexibility, and prevent oxidative damage.

Eating strawberries regularly — along with other heart-healthy foods like leafy greens, garlic, and beets — can help lower your blood pressure naturally, support healthy circulation, and promote long-term cardiovascular wellness.

Healthiest Foods That Lower Blood Pressure: Strawberries Videos :

What is the DASH diet?

What is the DASH diet?

The Dietary Approaches to Stop Hypertension diet is an eating plan that can effectively lower blood pressure, according to research.In the original study, published in 1997 by the National Institutes of Health, scientists found that adults can reduce their blood pressure by eating a diet low in saturated fat and cholesterol and rich in fruits, vegetables and low-fat dairy foods.
The researchers concluded that the DASH diet works as effectively as some blood pressure medications.
Today, the NIH recommends the DASH diet for adults of all ages who want to reduce blood pressure. It even lowers blood pressure a little in those with normal readings.

The benefits come because DASH is rich in minerals - calcium, potassium and magnesium - as well as fiber. For a person who eats 2,000 calories a day, the plan calls for:

* Grains, seven to eight servings each day
* Vegetables, four to five servings each day
* Fruits, four to five servings each day
* Low-fat or nonfat dairy products, two to three servings each day
* Meats, poultry and fish, no more than two servings each day
* Nuts, seeds and legumes, four to five servings each week
* Limited intake of fats and sweets

Important ingredients

The DASH diet emphasizes healthful foods that people don't eat often enough. This means adding a few more servings of fruits and vegetables to your meals.
A fruit serving equals 6 ounces of juice or one piece of fruit. A vegetable serving equals a half cup of raw or cooked chopped vegetables or one cup of raw leafy vegetables.
Eating a variety of colorful produce can provide pressure-lowering potassium for your meals.
Next, be sure to get a couple of servings of low-fat dairy foods. One 8-ounce glass of milk or 1.5 ounces of cheese counts as one dairy serving. The calcium contained in these foods helps to lower blood pressure.

Also substitute refined grains with whole grains as often as you can. One slice of bread or a half cup of cooked grains is one serving. Compared to refined products, whole grains contain more fiber and other nutrients that lower blood pressure.

Finally, some other foods are a good source of magnesium in the DASH diet. Nuts, seeds and legumes are top-notch sources that help to lower blood pressure. Eat one-third cup of nuts, a tablespoon of seeds, or a half cup of cooked beans to get a serving.

Easy does it on the salt.

Besides eating mineral-rich foods, cutting back on sodium can help blood pressure to drop even more. In the DASH-Sodium Study, completed in 2000, researchers followed 412 adults on six different diets for 14 weeks.

They found those who consumed a DASH diet with only 1,500 milligrams of sodium a day had the biggest improvements in blood pressure. The scientists concluded that eating less salt may help lower blood pressure risk.
fruits-vegetables-that-lower-blood

What is the DASH diet? A Video :

Beating high blood pressure with food

Hypertension is the ultimate stealth condition. You'd never know you have it without having your blood pressure measured — or until high blood pressure begins to damage vital organs.

Half of the 65 million American adults with high blood pressure don't have it under control. That's worrisome given the insidious consequences of high blood pressure. It is the leading cause of stroke in the United States. It contributes to thousands of heart attacks. It overworks heart muscle, leading to heart failure. It damages the kidneys, erodes sight, interferes with memory, puts a damper on sexual activity, and steals years of life.

Blood pressure categories

Systolic

Diastolic

Normal (optimal)

<120

and

<80

Elevated

120-129

and

<80

Stage 1

Hypertension

Stage 2 Hypertension

130-139

≥140

Drugs that lower blood pressure tend to work well. But they don't necessarily attack the cause of the problem. And no matter how safe they are, all drugs can have some unwanted or unintended side effects.

A healthful diet is an effective first-line defense for preventing high blood pressure. It is an excellent initial treatment when blood pressure creeps into the unhealthy zone, and a perfect partner for medications. Unfortunately, translating the dietary strategies tested in clinical trials into diets for daily life hasn't been easy.

Here's evidence-based advice about diet and blood pressure, :

Eat more fish, nuts, and legumes (beans).
Try to burn at least as many calories each day as you take in.
Turn to vegetables and fruits instead of sugary or salty snacks and desserts.
Select breads, pasta, and other carbohydrate-rich foods that are made from whole grains instead of highly refined white flour.
Eat fruit instead of drinking fruit juice.
Use unsaturated fats like olive, canola, soybean, peanut, corn, or safflower oils instead of butter, coconut oil, or palm-kernel oil.
Rely on fresh or frozen foods instead of canned and processed foods.
Choose low-sodium foods whenever possible; use herbs, spices, vinegar, and other low-sodium flavorings instead of salt.
Decrease your caloric intake if you need to lose weight.
If you need help, record everything that you eat day by day for a week. Have this information reviewed by a dietitian.

Beating high blood pressure with food Video :