Which Foods Lower Blood Pressure? {Busy Moms Guide}


Which foods lower blood pressure? High blood pressure, also known as hypertension, is called the “silent epidemic.” That’s because so many people have it. But it rarely shows any warning signs or symptoms. But it’s very dangerous as it increases your risk of heart attack, stroke, kidney failure and blindness.

According to the CDC (Centers for Disease Control and Prevention), almost half of the adults in the US have hypertension and most don’t have it under control. This is why regular blood pressure screening and incorporating a healthy diet and lifestyle are so important.

Keep reading, as I’m going to teach you which foods lower blood pressure and how you can incorporate them into your meals, even if you are a busy mom.

Which diet is best for lowering blood pressure?

The foods you eat affect so many aspects of your health and it’s never too early to start enjoying a more “heart-healthy” diet. In fact, there is one diet that’s been specially designed to help with high blood pressure. That’s called the DASH diet: Dietary Approaches to Stop Hypertension. And research says it works.

[Disclaimer: If your doctor recommends medication to help you control your blood pressure, be sure to take it as directed and go for routine monitoring or testing as required.]

What is blood pressure?

Blood pressure is how much pressure your heart needs to use to keep blood flowing through your vessels. Imagine a city water system. All the pipes connect back to the main hub. This is similar in the heart. The “pipes” are your vessels and the “main hub” is the heart.

If the pressure within the system becomes elevated, a pipe can break or burst. Typically the weakest pipe. This is similar in the fact that the weakest blood vessels are at the highest risk for a burst. The weakest blood vessels are in the brain, in the kidneys, in the eyes, and in the heart.

If the break or burst occurred in the brain, that would be a hemorrhagic stroke. In the kidneys, it causes kidney failure over time and in the eyes, blindness.

What is a normal blood pressure?

A normal blood pressure reading is 120/80 mm Hg. The first number (in this case, 120 mm Hg) is the systolic pressure in your vessels as your heart beats. The second number (in this case, 80 mm Hg) is the diastolic pressure in your vessels between beats.

If your blood pressure is slightly higher than these numbers, that’s considered “elevated.”  However, if your blood pressure gets above 130/80 mm Hg, you may be diagnosed with hypertension.

High blood pressure usually develops over many years. It can happen as a result of diabetes or obesity, or not getting enough physical activity. It can also sometimes happen during pregnancy.

The good news is that there are ways you can manage high blood pressure and lower your risk for heart disease, stroke, kidney disease, and vision loss.

What type of lifestyle is best for a healthy blood pressure?

There are several healthy lifestyle habits that can lower your risk for high blood pressure. The first is to not smoke because smoking is associated with many issues including heart issues.

Another lifestyle habit for healthy blood pressure (and your overall health) is to get at least 150 minutes of physical activity, such as walking or biking, every week. That can be done with as little as 30 minutes per day, 5 days per week.

Managing stress in a positive way is another strategy to help maintain healthy blood pressure. 

Does salt raise blood pressure?

Your blood pressure is definitely impacted by what you eat. The most famous nutrient linked to increased blood pressure is sodium. According to the American Heart Association, in general, the more sodium you consume, the higher your blood pressure.

Sodium is one part of the salt compound, sodium chloride. One of the biggest sources of sodium in the diet is not from your kitchen salt shaker, but the sodium hidden in processed and packaged foods. 

Which foods lower blood pressure?

There are many foods that are helpful for managing blood pressure. And they have been put together in the DASH diet. The DASH diet has been deemed one of the best overall diets by U.S. News.

The DASH diet is ranked among the top diets in the categories of heart-healthy, healthy eating, diabetes, easy-to-follow, and overall diets.

Harvard Health also rated the DASH diet and says, “research supports the use of the DASH diet as a healthy eating pattern that may help to lower blood pressure, and prevent or reduce the risk of cardiovascular diseases, diabetes, kidney disease, and gout.”

Some studies show that the blood pressure-lowering effect of the DASH diet can be similar to that of people taking medication [for stage 1 hypertension].

The DASH diet is full of heart-healthy foods with blood-pressure-lowering nutrients. The recommendations for a 2,000 calorie per day intake include:

whole grains (6-8 servings/day)

fruits (4-5 servings/day)

vegetables (4-5 servings/day)

low-fat dairy (2-3 servings/day)

meat, poultry, or fish (no more than two 3 oz servings/day)

fats and oils (2-3 servings/day)

nuts, seeds, or beans (4-5 servings/week)

sweets and sugar-sweetened beverages (no more than 5 servings/week)

Which foods to limit with high blood pressure?

The DASH diet limits very few foods and nutrients, but does focus on limiting amounts of the following:


Saturated Fat

Trans Fat

Red Meat

Sweets (including sugar-sweetened beverages).

Watch My Nutrition & Heart Health Class + Cooking Demo

How to eat more heart healthy foods?

If you have high blood pressure or simply want to start a healthier diet to reduce your risk for a whole host of diseases, then the DASH diet may be for you.

Would you like help creating a customized and doable plan so you can live your longest, healthiest life? A done-for-you meal plan with recipes and a grocery list?

Don’t google it and trust a random person with your health. Instead, when you work with a credentialed and licensed registered dietitian nutritionist, you will receive expert advice and a customized plan. That’s what I provide.

Book a free, 15 minute appointment today to see if my services can help you.

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Easy Turkey Noodle Soup

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