What foods lower blood pressure and make up the DASH diet
found that adding potassium to high-sodium diets reduces blood pressure substantially in hypertensive patients.
While all nutrients are important, Mosca says potassium is vital in managing blood pressure because it — the more potassium you take in, the more sodium you lose through urine. Additionally, a high intake of potassium, calcium, and magnesium can ease tension in the blood vessel walls, which helps lower blood pressure.Dark, leafy greens like kale and spinachSweet potatoesHowever, for certain patients, especially those with kidney disease, Mosca says too much potassium can be harmful if your kidneys aren't able to properly remove it.
While you can eat foods from all food groups, you are encouraged to reduce sodium and focus on foods high in potassium, calcium, and magnesium.Enjoy plenty of fresh vegetables and fruitEat fish, poultry, and lean meats Reduce intake of salt, sugar, red meat, processed foods, saturated fat, trans fat, and alcoholic beverages If you're living with high blood pressure, Mosca says that — in addition to limiting your intake of sodium — you should minimize sweets, sugar-sweetened beverages, and red meats to lower your risk of heart disease or stroke.
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