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5 Foods To Buy Every Week To Lower Your Hypertension Risk, According to Cardiologists
5 Foods To Buy Every Week To Lower Your Hypertension Risk, According to Cardiologists originally appeared on Parade.
Almost half of adults in the U.S. have hypertension, also known as high blood pressure. Even though it's common, that doesn't mean it shouldn't be taken seriously. After all, having high blood pressure doubles the risk of stroke and significantly increases the risk of heart disease.'High blood pressure is like a silent wrecking ball. It often has no symptoms, but behind the scenes, it strains your heart and blood vessels over time, paving the way for heart attacks, stroke and heart failure. You may feel fine, but the damage is happening beneath the surface,' says cardiologist Dr. Jayne Morgan, MD, the Vice President of Medical Affairs at Hello Dr. Morgan says that hypertension isn't always reversible, she emphasizes that it is manageable and can often be lowered through healthy diet and lifestyle habits. With this in mind, we asked cardiologists which foods are most effective for lowering high blood pressure when eaten regularly. Keep reading to see what they shared and create your grocery shopping list accordingly! 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
If you want to lower your blood pressure, Dr. Morgan says that maintaining a healthy diet, exercising regularly and effectively being able to manage stress are all important. 'Another key strategy is to limit alcohol and tobacco use, or better yet, cut them out altogether. Making all of these changes at once is hard, but even if you start slow, you're still making a difference. The earlier you act, the better your odds of getting hypertension under control without medication,' she stresses. Dr. Fahmi Farah, MD, a cardiologist and the owner of Bentley Heart Medical Center, adds to this, saying that getting consistently good sleep and proper hydration are also
When it comes to diet, both cardiologists are in agreement about what type of food should be avoided the most: foods high in sodium, such as processed foods and meats like deli meat and bacon. Scientific research backs up the connection between regularly eating these types of foods and an increased risk for What should you eat instead? Below are five foods that the cardiologists say will make the biggest impact on lowering blood pressure when eaten regularly.
Leafy greens top both cardiologists' lists as a beneficial food for reducing hypertension. Scientific research shows that the nitrate found in leafy greens supports cardiovascular health and can lower hypertension. Besides being heart-healthy, leafy greens are extremely versatile. They can be worked into any meal of the day in a wide variety of ways. Some you may not have thought of: using them to top a flatbread, incorporating them into a smoothie or adding them to a hearty
Both cardiologists also recommend eating berries regularly. Though they may be small, Dr. Farah says that this fruit is packed with antioxidants, which reduce oxidative stress in the body and, in turn, lowers blood pressure. The fiber in berries is also beneficial for heart health, another reason why it's such a great food for cardiovascular
One heart-healthy vegetable that's often overlooked is beets. 'They're packed with potassium, fiber and antioxidants that can help relax blood vessels and flush out excess sodium,' Dr. Morgan says. Like leafy greens, beets are high in nitrates, which help lower blood
Dr. Farah recommends adding nuts to your heart-healthy shopping list. Scientific research shows that people who eat nuts regularly have a lower risk of hypertension compared to people who don't eat nuts regularly. Just make sure you go for unsalted nuts because salted nuts can be high in
Seasoning your meals with garlic not only will give them more flavor, it's also a way to lower hypertension, Dr. Farah says. Consuming garlic regularly is linked to lowering blood pressure and cholesterol as well as improving blood flow.
'Heart health isn't just about your family history or genetics, it's about the habits you build in your day-to-day life. The small choices you make each day, like choosing fruit over a pastry for breakfast, truly add up,' Dr. Morgan says.
Let the above food list be the beginning of incorporating even more heart-healthy foods into your diet. Not only will you be supporting your cardiovascular health, your meals will be more interesting too.
Up Next:Dr. Jayne Morgan, MD, cardiologist and Vice President of Medical Affairs at Hello Heart
Dr. Fahmi Farah, MD, cardiologist and the owner of Bentley Heart Medical Center
5 Foods To Buy Every Week To Lower Your Hypertension Risk, According to Cardiologists first appeared on Parade on Jun 27, 2025
This story was originally reported by Parade on Jun 27, 2025, where it first appeared.
