12 blood pressure-friendly foods

Do you have high blood pressure? One way to help get a handle on hypertension is to work on crafting a nutritious diet.

Studies have shown that following a heart-healthy eating plan such as the Dietary Approaches to Stop Hypertension (DASH) diet can help lower blood pressure and reduce levels of low-density lipoprotein (aka LDL, or “bad” cholesterol). Filled with fruits, vegetables, whole grains, low-fat dairy, and nuts, the DASH Diet provides lots of blood pressure-friendly nutrients like fiber and potassium while limiting saturated fats, trans fats, and sodium.

Eating too much sodium can contribute to high blood pressure. Due in large part to salty processed foods like canned soups, cold cuts, and chips, the average American adult consumes more than 3,400 milligrams (mg) of sodium each day. The American Heart Association recommends having no more than 2,300 mg daily, with the goal being less than 1,500 mg a day, especially for people with heart disease.  

Fortunately, the following delicious, heart-friendly foods are low in sodium and fit the DASH plan. Learn how they can help improve your cardiovascular health.