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Eat These Expert-Recommended Foods to Lower Your Blood Pressure Naturally

Prevention Logo By Arielle Weg, Sara Shulman of Prevention | Slide 1 of 21: When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart-healthy diet is more than just lowering your sodium intake. The DASH diet (Dietary Approaches to Stop Hypertension), which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods. Incorporating many of these foods that lower blood pressure into your diet can be a great way to facilitate a healthier lifestyle. And, there are even foods that lower blood pressure quickly so you can get started on your journey to better health. “The DASH diet is heart-healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, M.D., M.P.H., a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally. This is because your diet plays a crucial role in your blood pressure and the foods you eat can either lower or raise your blood pressure, explains Melissa Prest, D.C.N., R.D.N., C.S.R., L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. “Diets high in salt are known to potentially cause increases in blood pressure, while diets rich in fruits and vegetables tend to be associated with lowering blood pressure,” she notes. Jeffery Bland, Ph.D., founder of the Institute for Functional Medicine and president and founder of Big Bold Health explains that sodium can put pressure on the kidneys, an organ that plays a crucial role in regulating blood pressure. In fact, along with lifestyle changes like lowering alcohol use, stress-relieving activities, and intentional movement, following the DASH diet or a similar diet can help manage blood pressure in just three months, says Maya Feller, M.S., R.D., C.D.N., registered dietitian nutritionist. That said, incorporating the below expert-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.

When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart-healthy diet is more than just lowering your sodium intake. The DASH diet (Dietary Approaches to Stop Hypertension), which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods. Incorporating many of these foods that lower blood pressure into your diet can be a great way to facilitate a healthier lifestyle. And, there are even foods that lower blood pressure quickly so you can get started on your journey to better health.

“The DASH diet is heart-healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, M.D., M.P.H., a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally.

This is because your diet plays a crucial role in your blood pressure and the foods you eat can either lower or raise your blood pressure, explains Melissa Prest, D.C.N., R.D.N., C.S.R., L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. “Diets high in salt are known to potentially cause increases in blood pressure, while diets rich in fruits and vegetables tend to be associated with lowering blood pressure,” she notes.

Jeffery Bland, Ph.D., founder of the Institute for Functional Medicine and president and founder of Big Bold Health explains that sodium can put pressure on the kidneys, an organ that plays a crucial role in regulating blood pressure.

In fact, along with lifestyle changes like lowering alcohol use, stress-relieving activities, and intentional movement, following the DASH diet or a similar diet can help manage blood pressure in just three months, says Maya Feller, M.S., R.D., C.D.N., registered dietitian nutritionist.

That said, incorporating the below expert-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.

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