The Best Diet For Lowering Blood Pressure, Says A Dietitian – Eat This, Not That

The Best Diet For Lowering Blood Pressure, Says A Dietitian - Eat This, Not That

Although it may stem from genetics, high blood pressure is a condition that can affect your body, potentially causing heart attacks and strokes. If you have high blood pressure, chances are your doctor has tried to provide you with ways to lower it, such as developing exercise routines and fixing what you eat and drink. It is possible to lower your blood pressure. However, it is important that you follow specific diets to reduce your risk.

One diet, in particular, was actually intended to help lower blood pressure. According to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Handbook, the best diet to help lower blood pressure is the DASH diet.

“The DASH diet, or Dietary Approaches to Stop Hypertension, was designed to help people with high blood pressure reduce it,” Goodson says. “High blood pressure is a risk for cardiovascular disease, the number one killer of men and women in the United States. So improving blood pressure is necessary for your heart.”

According to Goodson, the diet includes foods high in calcium, potassium, and magnesium. These nutrients can help lower blood pressure and are also low in sodium, saturated fat and added sugars. It also includes limiting sodium intake to between 1,500 and 2,300 milligrams per day.

The DASH diet also encourages daily consumption of lean proteins (such as fish, beans, and poultry) as well as several servings of healthy fats throughout the week. Healthy fats can include nuts, seeds, and healthy oils.

“A key recommendation is to eat less than 2,300 milligrams of sodium per day,” says Goodson. “While that may seem like a lot, the truth is that processed foods, restaurant foods, and fast food are very high in sodium. And in some cases, just one food can give you over 2,300 milligrams of sodium a day. .”

Goodson suggests cooking at home and flavoring your food with herbs and spices instead of salt, which will help reduce sodium intake.

In addition to reducing sodium intake, a person following the DASH diet should also regularly limit saturated and added sugars. Along with dieting, they should also exercise, as exercise can also help lower blood pressure.

If you’re not sure what you can eat on the DASH diet, Goodson recommends some specific foods and servings (given the intake is 2,000 calories per day).

raw vegetables

“The DASH diet recommends eating 4 to 5 servings of vegetables a day,” says Goodson. “Vegetables are nutrient-dense and contain no sodium, a common contributor to high blood pressure and therefore unhealthy blood circulation.”

As recommended earlier, Goodson suggests seasoning your vegetables with herbs and spices instead of salt.


One of the recommendations of the DASH diet is to eat foods rich in potassium. Some examples include fruits like Medjool dates, bananas, berries, and avocado.

“The goal is to eat 4-5 servings a day on this eating pattern, with one serving of fruit being one medium fruit, half a cup chopped, one cup berries, or one quarter cup dried fruit,” Goodson says. .

Milk cheese blue background

The DASH diet also indicates that calcium could potentially help lower blood pressure and improve circulation. It is recommended to eat three servings of low-fat dairy products a day, as this may provide you with the calcium you need.

A serving is considered one cup of low-fat milk or yogurt and 1.5 ounces of low-fat cheese.

whole grain bread

Whole grains provide essential dietary fiber, which is important for lowering cholesterol levels and helping your body control blood sugar.

“The goal is to eat 6-8 servings of whole grains, with one serving being 1 slice of bread or half a cup of a cooked grain like rice,” Goodson says.

RELATED: The #1 Worst Bread To Eat For High Blood Sugar, Says Dietitian

It’s Garritano

Kayla Garritano is a staff writer for Eat This, Not That! She graduated from Hofstra University, where she majored in Journalism and earned a double minor in Marketing and Creative Writing. Read more

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