According to the Centers for Disease Control and Prevention (CDC), an estimated 75 million Americans have high blood pressure. Many risk factors for high blood pressure are out of your control, such as age, family history, gender, and race. But there are also factors you can control, such as exercise and diet. A diet that can help control blood pressure is rich in potassium, magnesium, and fiber and lower in sodium.
Flexibility is key: Of course this plan cannot meet all your individual needs, so if there is an ingredient you don’t eat then replace it or leave it out. If you don’t normally eat breakfast, then leave it out. If you eat between meals, then have more than one snack. Also it pays off to batch prepare several meals ahead of time so you can simply reheat and go. This can be done for breakfasts, lunches and dinners.

High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease. Studies have shown that just three servings of whole grains a day can decrease your risk of heart disease by 15 percent. Oatmeal for breakfast is a great way to start your day with whole grains. Add whole-wheat bread at lunch and quinoa, barley, or brown rice at dinner


An apple a day really does keep the doctor away, particularly for those struggling with high blood pressure. In addition to the 4.5 grams of blood pressure-lowering fiber you’ll get from each apple, you’ll also enjoy a healthy helping of quercetin, which has been deemed an effective antihypertensive, according to the results of a study conducted at the University Complutense of Madrid School of Medicine.

Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls. Over time, high blood pressure can cause blood vessel damage that leads to heart disease, kidney disease, stroke, and other problems. Hypertension is sometimes called the silent killer because it produces no symptoms and can go unnoticed — and untreated — for years.
She cleared out the sugary snacks and stocked up on fruit and vegetables. The Sun (2014)In five months it will be a bar with snacks. Times, Sunday Times (2014)You are then less likely to snack. The Sun (2015)Putting together simple snacks like these is what a slightly longer weekend is all about. Times, Sunday Times (2015)The lively bar offers a range of snacks and light bites. Times, Sunday Times (2008)Their mum provides a constant diet of sweet snacks and fizzy drinks between meals. Times, Sunday Times (2011)The anorexic will need to eat regular meals with healthy snacks between each meal. Wilkinson, Helena Beyond Chaotic Eating (1993)The flowers are in the vase and the snack food is in the fridge. The Sun (2010)Here are three easy snack ideas to help the party along. The Sun (2015)It will keep you feeling full until lunchtime so you will be less likely to snack. The Sun (2016)
High blood pressure or hypertension is a condition caused when the systolic blood pressure rises to 140 and above, and diastolic blood pressure rises to 90 and above. There are several factors like stress, obesity, smoking, irregular lifestyle, certain diseases, etc., that can cause high blood pressure. People suffering from hypertension should look for measures to lower it immediately or it can lead to several complications like heart diseases and heart attack. Although there are medications available in the market, one should look for natural methods and also make changes in the lifestyle to lower high blood pressure naturally. Following a diet is one such effective method.

“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, MD, MPH, a cardiologist at New York-Presbyterian/Columbia University Irving Medical Center. These nutrients are essential to lowering blood pressure naturally. That said, incorporating these cardiologist-approved foods into your diet, along with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure.

Start your day with a round of zesty pink grapefruit and see your blood pressure numbers shoot into a healthy range in no time. In addition to being an excellent source of blood pressure-lowering, immune-boosting vitamin C, pink grapefruit is a good source of lycopene, which multiple studies have deemed effective at reducing blood pressure. In fact, a Finnish study published in Neurology reveals that study subjects with the highest concentrations of lycopene in their blood decreased their risk of stroke by 55 percent.
Ditching burgers and steak for good is a tall order for meat lovers. But if you can find ways to swap it for chicken more often than not, you’ll be doing yourself a favor. According to the AHA, chicken has less cholesterol and saturated fat than red meats. Seeing as how cholesterol and saturated fat can raise blood cholesterol and make heart disease worse, this difference really does matter. Stick to lean, skinless cuts of chicken.
Tip: Meat lovers, rejoice! This lean cut provides plenty of meaty flavor and satisfaction without the overload of saturated fat found in fattier types of beef and pork. Cook larger tenderloins (or do several on the grill or in the oven) and store leftovers in the refrigerator or freezer for fast weeknight meals. (Try this pork tenderloin recipe plus 5 ideas for leftovers.)
Bottle feeding the calves that grow up to provide the meat for her beef jerky diet snacks? Times, Sunday Times (2010)Knowing exactly when your next meal is helps you avoid snacking between meals. The Sun (2010)Another big difference that she observes in our different attitudes to food is snacking. Times, Sunday Times (2012)All make easy snacks to carry with you. Times, Sunday Times (2007)The cheapest places for you to sit down and eat are snack bars with limited seating. Wood, Katie Cheap Eats Guide to Europe 1994 (1993)Delicious cheesy snacks for less than a pound. The Sun (2011)She and a friend were cage diving when the shark decided they would make an agreeable light snack. Times, Sunday Times (2015)During the day there is also a pool snack bar and at night a stylish gastronomic restaurant offers regional specialities. The Sun (2013)You'll also find freshly baked pizza and gourmet burgers if you fancy a quick lunchtime snack. The Sun (2013)You won't have room for fattening sugary snacks between meals! Shreeve, Dr Caroline M Lower Your Blood Pressure in 4 Easy Stages (1989)There's a simple lounge serving snacks. Times, Sunday Times (2013)She eyed the tiny intruder - but decided not to make it a quick snack. The Sun (2010)Hungary Taxes on a range of sugary and salty snacks and drinks. Times, Sunday Times (2016)
As if you didn’t need another reason to drink more berry-filled smoothies. A study from the American Journal of Clinical Nutrition found compounds in blueberries protect against high blood pressure. If you’re not a fan of blueberries, these compounds are also found in raspberries, strawberries, and black currents, ScienceDaily reports. The effect was higher in those who ate blueberries over strawberries, though, so choose these if you have the option.

According to the Centers for Disease Control and Prevention (CDC), an estimated 75 million Americans have high blood pressure. Many risk factors for high blood pressure are out of your control, such as age, family history, gender, and race. But there are also factors you can control, such as exercise and diet. A diet that can help control blood pressure is rich in potassium, magnesium, and fiber and lower in sodium.


Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.
Tip: Cool and creamy, yogurt is a star ingredient in mineral-rich breakfasts, in sauces and salad dressings, and even in entrées. Most brands of regular yogurt tend to be a bit higher in calcium than Greek varieties, but no matter what type you buy, be sure to stick to low-sugar varieties free of flavorings. (Keep things interesting with these 8 tasty yogurt toppings.)
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