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What should you eat to help lower your blood pressure?

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To lower blood pressure, experts recommend you:

These are the basic rules of a program called DASH (Dietary Approaches to Stop Hypertension). It’s considered by many to be the best diet when it comes to managing and lowering blood pressure.

  • Skip foods high in total and saturated fat.
  • Load up on fruits and vegetables in as many colors as possible.
  • Go heavy on whole grains, and stay away from processed foods, especially ones high in carbohydrates, sugar, fat, and salt.
  • Control how much alcohol you drink. While small amounts may lower your blood pressure, large amounts can have the opposite effect. Have no more than one drink a day if you’re a woman; two or less if you’re a man.
  • Go easy on the caffeine. It can raise your blood pressure.

SOURCES:

Mayo Clinic: “10 ways to control high blood pressure without medication.”

National Heart, Lung, and Blood Institute: “Your Guide to Lowering Blood Pressure.”

American Heart Association: “Five Simple Steps to Control Your Blood Pressure,” “Processed Foods: Where is all that salt coming from?” “How Potassium Can Help Control High Blood Pressure,” “Meditation and Heart Health.”

Institute of Medicine: “Strategies to Reduce Sodium Intake in the United States.”

Heart : “Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music in musicians and non‐musicians: the importance of silence.”

Netherlands Heart Journal: “Neurocardiological differences between musicians and control subjects.”

Environmental Health Perspectives : “Benefits of Sunlight: A Bright Spot for Human Health.”

Journal of Investigational Dermatology : “UVA irradiation of human skin vasodilates arterial vasculature and lowers blood pressure independently of nitric oxide synthase.”

Harvard Medical School: “Taking blood pressure pills at bedtime may prevent more heart attacks, strokes.”

DashDiet.org: “The DASH Diet Eating Plan.”

Reviewed by Jennifer Robinson on May 11, 2019

SOURCES:

Mayo Clinic: “10 ways to control high blood pressure without medication.”

National Heart, Lung, and Blood Institute: “Your Guide to Lowering Blood Pressure.”

American Heart Association: “Five Simple Steps to Control Your Blood Pressure,” “Processed Foods: Where is all that salt coming from?” “How Potassium Can Help Control High Blood Pressure,” “Meditation and Heart Health.”

Institute of Medicine: “Strategies to Reduce Sodium Intake in the United States.”

Heart : “Cardiovascular, cerebrovascular, and respiratory changes induced by different types of music in musicians and non‐musicians: the importance of silence.”

Netherlands Heart Journal: “Neurocardiological differences between musicians and control subjects.”

Environmental Health Perspectives : “Benefits of Sunlight: A Bright Spot for Human Health.”

Journal of Investigational Dermatology : “UVA irradiation of human skin vasodilates arterial vasculature and lowers blood pressure independently of nitric oxide synthase.”

Harvard Medical School: “Taking blood pressure pills at bedtime may prevent more heart attacks, strokes.”

DashDiet.org: “The DASH Diet Eating Plan.”

Reviewed by Jennifer Robinson on May 11, 2019

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How can exercise help to lower blood pressure?

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