The best and worst foods for blood pressure

Even if you haven’t been diagnosed with high blood pressure or high cholesterol, you’re smart to choose foods that are proven to improve heart health.

The DASH diet was designed by experts to help curb high blood pressure. DASH, which stands for Dietary Approaches to Stop Hypertension, emphasizes the foods you can and should eat — like fruits and vegetables, grains, lean protein, and healthy fats — not the foods you shouldn’t. We’ll tell you about those, too.

DASH has been shown to lower systolic blood pressure (the upper number) by about 12 points and diastolic pressure (the lower number) by about six points.

The eating plan also brings down total cholesterol levels by about 7%. Even better, studies show DASH can help people lose weight and improve their overall health while reducing their risk of diabetes and depression.

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Here’s how to know which foods you should — and shouldn’t — eat, according to the DASH plan and recommendations from the American Heart Association.

The best foods list

Fruits and vegetables. They contain heart-healthy fiber and minerals like potassium and magnesium that help bring down blood pressure by lessening the effects of sodium and easing tension in blood vessel walls. Try to include at least one serving in every meal and snack.

Grains, preferably whole grains. Major sources of much-needed fiber are versatile, filling, and help keep your energy level up. Try whole grains like oatmeal, brown rice, whole-wheat pasta, and quinoa.

Low-fat or nonfat dairy. Milk, yogurt, and cheese are among the best sources of calcium, which helps the body manage blood pressure. They’re also an excellent source of protein.

Lean protein. Fish, poultry, lean meats, and eggs are good sources of magnesium and protein, which have been shown to help lower systolic blood pressure. Keep portions under 4 ounces, about the size of a deck of cards.

Healthy oils. Choose heart-healthy fats like olive oil, avocado oil, and vegetable oils like safflower and canola. When enjoyed in moderation, healthy fats can help lower bad cholesterol levels.

Legumes. Beans, chickpeas, lentils, peas, and soybeans are low-fat proteins that can easily be swapped with a meat protein. They not only fill you up (thanks to fiber), but they can help lower blood pressure and blood sugar.

Nuts and seeds. Almonds, peanuts (technically a legume), chia seeds, and pumpkin seeds are just a few choices. Most nuts and seeds have heart-healthy fats that can help lower your risk of heart disease, and are also high in fiber and antioxidants.

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5 foods to avoid

1. Red meat. Red meat, which includes beef, pork, and lamb, is high in fat and increases your risk of heart disease, stroke, and other diseases. Limit red meat and eat poultry, fish, and plant-based proteins instead.
2. Processed meats. If it has been smoked, salted, cured, canned, or dried — including deli meats, bacon, and sausage — it should be avoided. Foods high in sodium (another word for salt) are known to raise blood pressure. Sodium increases your risk of heart disease, especially when combined with fat, such as in processed meats.
3. Packaged snacks. Most packaged snacks, such as chips, crackers, and cookies, are high in sugar and salt, and are made with trans fats. These foods increase inflammation and cholesterol levels, putting you at risk of heart disease.
4. Sweets. Sugary drinks, such as soda, juice, and sport and energy beverages, along with sweet treats and desserts (including ice cream, candy, and most cereals), should be limited and not eaten every day. Eating or drinking foods high in sugar causes a rise in blood pressure and inflammation, which stresses your heart.
5. Alcohol. Alcohol in moderation is allowed on the DASH diet (no more than one drink a day for women and two drinks for men). But occasional or no drinking is even better. Drinking alcohol regularly can cause high blood pressure and over time may damage heart muscles.

Additional sources:
DASH Diet: MedlinePlus
Heart-healthy diet: American Heart Association
DASH eating plan: National, Heart, Lung and Blood Institute

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