By Sharon Sergi, RD, CDN, CDE
- If you have advanced chronic kidney disease, there may be some nutrients that should be limited; however, most people with high blood pressure would benefit from a diet high in potassium, magnesium and calcium.
- Eat a heart-healthy diet that is low in saturated fat.
- Choose whole foods rather than processed foods that are often very high in sodium and preservatives.
- Fish high in Omega-3 fatty acids, such as salmon and mackerel, can help lower blood pressure.
- Ground flaxseeds are also high in Omega-3 fatty acids and fiber, two things that have been associated with improving blood pressure and cardiac health.
- Leafy green vegetables, such as spinach, Swiss chard and collard greens are high in minerals such as magnesium, potassium and calcium. They are also high in antioxidants, which promote healthy blood pressure.
- While nuts and seeds can be calorie dense and portion control may be recommended if your goal is to lose weight, they also encourage good blood pressure control due to fiber, arginine and magnesium content.
- Legumes, such as beans, are also rich in heart-healthy nutrients magnesium, potassium and fiber and promote healthy gut microbiome health that may support good blood pressure.
- Choose whole grains, which are more nutrient dense and fiber rich, over white flour and processed foods.
- Cruciferous vegetables, such as broccoli, contain antioxidants that promote a good vascular system and increase nitric oxide levels to help control blood pressure.
- Substitute salt with fresh herbs and spices like garlic, which is known to promote healthy blood pressure.
- Get quality sleep.
- Exercise.
- Eat more plant-based meals.
- Incorporate stress-management strategies such as meditation or journal writing into your lifestyle.