Heart-Healthy Foods to Support Healthy Blood Pressure
Following a heart-healthy diet is a good starting point for many people. Foods rich in potassium and magnesium are often part of that approach. Want to see which foods made the list? We’ll show you!
What should I eat to support healthy blood pressure?
Healthy eating plays an important role in supporting healthy blood pressure. Research suggests that foods rich in potassium and magnesium may help maintain normal levels.
Changing your diet and making other lifestyle adjustments can support overall health and healthy blood pressure.
What types of foods can help?
- Fruits such as kiwi and oranges.
- Vegetables such as leafy greens.
- Nuts such as pistachios.
- Fatty fish such as mackerel.
- Spices such as cinnamon.
Foods often included in a heart-healthy diet
Experts often recommend eating at least 400 grams of fruits and vegetables daily, and many heart-healthy foods come from these groups.
- Berry fruits
Blueberries and strawberries contain antioxidant compounds called anthocyanins, a type of flavonoid. A 2011 Read the study summary followed more than 34,000 people over 14 years and found an association between higher anthocyanin intake and healthier blood pressure.
- Bananas and other high-potassium foods
Bananas, apricots, lentils, and prunes are rich in potassium and can be part of a heart-healthy eating plan.
- Swiss chard
Swiss chard is a leafy green that provides potassium and magnesium, two nutrients often included in heart-healthy eating plans.
- Celery
Celery contains compounds called phthalides, and Read the research summary ers continue to Read the study summary their potential role in circulation.
- Carrots
Crisp carrots are rich in phenolic compounds like chlorogenic, p-coumaric, and caffeic acids. Researchers continue to study these compounds in carrots.
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Other foods and spices often discussed for circulation
Blood carries nutrients and oxygen throughout the body, from the heart and brain to muscles and skin. Healthy eating, exercise, proper hydration, weight management, and avoiding smoking all support circulation, and some spices are being studied for their potential role in wellness.
- Turmeric
Turmeric contains curcumin, a compound that research ers continue to Read the study summary for its potential role in circulation and overall wellness.
- Cayenne pepper
This bright red pepper contains capsaicin, a compound that may support healthy circulation and normal artery function.
Natural ways to support healthy blood pressure with USA Medical
Some other natural ingredients have also been studied for their potential role in supporting healthy blood pressure.
- Aged garlic extract has been studied on its own and alongside other approaches for supporting healthy blood pressure.
- L-theanine is a natural compound extracted from green tea. Some See supporting studies have looked at how it may support relaxation during demanding tasks.
- Many studies have also examined grape seed extract, including doses of 100-800 mg daily over 8-16 weeks.
- Nattokinase is an enzyme derived from Japanese natto. Some research has explored its possible role in cardiovascular wellness.
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Dietary supplements are meant to complement, not replace, a healthy lifestyle and a balanced, varied diet.
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