TheAmerican Heart Associationdefines normal blood pressure as 120/80 mmHg.
However, when your blood pressure readings consistently hits at 140/90 mmHg, this considered hypertension.
There are health conditions that can also increase the risk of developing hypertension, like diabetes and obesity.
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Cantaloupe
A popular summertime fruit, cantaloupe is also a source of potassium.
Pair with low sodium cottage cheese for an excellent combination of protein and produce.
Mackerel has a firm texture similar to tuna and can be eaten in a variety of ways.
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When choosing canned mackerel, look for options with lowersodiumcontent as this nutrient can elevate blood pressure.
Onestudyfound a protein in chicken legs lowered blood pressure in hypertensive rats.
To keep sodium low, season your chicken with herbs, spices, and black pepper rather than salt.
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Onestudyfound daily supplementation of chia seeds for 12 weeks resulted in lower systolic blood pressure.
Providing14% of DVfor potassium, acorn squash is another source of this blood pressure-lowering nutrient.
Acorn squash is most often enjoyed roasted and paired with seasonings such as sage and rosemary.
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A 2021studyfound quinoa protein to have blood pressure-lowering effects in rats with spontaneous hypertension.
The study notes the quinoa protein may benefit the gut microbiota, and in turn, blood pressure.
Nuts and seeds are a source of unsaturated fats, which are considered to bebeneficial fats.
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These fats can improve cholesterol and ease inflammation, and are largely found in plant foods.
Enjoy peanut butter with a banana to incorporate potassium or on whole grain bread for a fiber boost.
Lentils
Legumes are a category that include beans, peas, and lentil.
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This entire category should be consumed 4 to 5 times per week, according to the DASH diet.
Lentils are easy to prepare and pack so many valuable nutrients.
This nutrient profile allows them to assist in lowering blood pressure.
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Enjoy your nuts unsalted to maximize their blood pressure-lowering abilities.
Almonds contain about 160 calories per ounce, making them a higher calorie snack.
Cranberries
This fruit is a source of an important compound called resveratrol.
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Onestudyfound this compound, which contributes to the red pigment of cranberries, is effective at preventing hypertension.
This is also true for other red fruits, like strawberries and raspberries.
Enjoy cranberries in their fresh form or canned without added sugar.
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Enjoy freshly peeled or juiced without added sugar.
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