That includes men with a waist measuring 40 inches or more, and women with a waistline of 35 inches or more. People with extra weight around their midsection (stomach) are at increased risk of high blood pressure. It can also cause plaque buildup in your arteries, forcing your heart to work harder.īeing overweight or obese also increases the risk of obstructive sleep apnea, which is a common condition that contributes to high blood pressure. It can disrupt hormones that increase the risk of high blood pressure. 2: Lose Weight and Maintain a Healthy WeightĮxtra body weight can increase your risk of hypertension because it causes many changes in your body. Potassium relaxes the walls of your blood vessels to make it easier for blood to flow through, lowering blood pressure. Salt causes your body to retain water, which puts a strain on your kidneys and your blood vessels and raising blood pressure. increasing potassium in your food or taking a potassium supplement.Other important dietary changes to discuss with your doctor include: Swap out processed foods like chips, crackers, and candy for the foods listed above whenever possible. Both of these things force your heart to work harder to pump blood. These foods can cause a sticky substance called plaque to build up on the walls of your arteries, and harder the walls of your blood vessels and arteries. lean meats (such as chicken and pork), andĪvoid foods high in saturated fats and cholesterol, such as red meat.1: Eat Healthy Foods to Lower Blood PressureĪ healthy diet is one of the most important lifestyle changes to make to lower your blood pressure. These natural ways to lower blood pressure can keep you healthy. While genetics and other things out of your control can contribute to blood pressure risk, there are also many lifestyle factors that can make hypertension worse. High blood pressure is the result of too much pressure on your arteries when your heart is pumping blood to supply oxygen to your body. If that does not work to get your blood pressure under control, they may also prescribe medications that can help. Contact Brookhaven Heart at 63 for an appointment.Most doctors will recommend lifestyle changes and natural ways to lower blood pressure for patients with elevated blood pressure, or mild to moderate hypertension (Stage 1 or Stage 2). Since one in three Americans have it, it is important to for one to get tested and diagnosed right away. Without proper management, hypertension can lead to heart disease and heart attacks. Foods that lower blood pressure can reduce one’s dependency on medication. Keep in mind that the way to treat hypertension is with medications. Fat-free yogurt is a vitamin D, calcium, and magnesium rich food that can be eaten alone or with something else.Apples are another source of fiber, potassium, and vitamin C.Dark chocolate in moderation can help to lower blood pressure.Beans are high in fiber and potassium, and can reduce hypertension while improving your overall heart health.This is a great food to eat if your pressure is borderline. Beets can lower one’s blood pressure as well.Bananas are high in potassium when eaten on a regular basis, you may reduce blood pressure.Instead of using sugar to take away the blandness, use natural fruits like berries or bananas to improve the flavor. Oatmeal is another food that is rich in fiber and low in fat and sodium.Use low fat yogurt or sour cream to add some flavor instead of butter and salt to maintain lower blood pressure.Spinach and other leafy greens are rich in fiber, low in calories, and have a healthy dose of folate, potassium, and magnesium.Low-fat milk contains vitamin D and calcium that can lower your risk for cardiovascular disease when compared to full-fat milk.In addition to using the DASH diet, here are ten foods you should incorporate into your diet: This diet helps lower blood pressure by an average of 5 points. One way you can remember which foods to eat is to follow the Dietary Approaches to Stop Hypertension, or the DASH diet. Watch What You EatĪ diet that is high in cholesterol and sodium can increase your blood pressure and put you at risk for heart disease. At Brookhaven Heart, we are committed to helping our patients achieve optimal cardiovascular health.

High blood pressure is a condition that nearly 67 million Americans have.

Food that lower blood pressure quickly