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Trying to find simple ways to manage your high blood pressure? You probably have a long list of foods you're supposed to avoid to keep your heart healthy. But it's just as important to have a list of low sodium foods you should be eating more. That’s why we’re sharing this list of the 10 best foods for high blood pressure along with low sodium recipes you can make with each one.
Why should you avoid salty foods if you have high blood pressure? High sodium foods such as salty chips, pizza, processed meats and frozen meals can cause your body to retain water, putting extra pressure on blood vessels. Over time this can lead to high blood pressure and a higher risk of stroke and heart disease later on.
Following a low sodium diet helps your blood vessels relax, enabling the heart to pump more easily. A low sodium diet may help lower your blood pressure and reduce your risk of serious health issues long term. Not only that, but cooking with heart healthy foods rich in potassium, magnesium and fiber will help your body get rid of built-up sodium and improve blood flow so your heart won't need to work as hard.
To get you started, here is a list of some of the best foods to help manage high blood pressure and naturally reduce the sodium in your diet.
Here are 10 powerhouse foods that may help lower blood pressure along with heart healthy recipes to make with each one:
Avocados are known to be a super food because they’re rich in healthy fats that are good for your heart. Plus, avocados are packed with almost 1,000mg of potassium.
Not sure how to cut an avocado? Watch this video.
Made with creamy avocados and high protein eggs, this healthy avocado recipe is packed with monounsaturated fats and protein, which can help reduce cholesterol and keep blood pressure in a healthy range.
Blueberries, strawberries and raspberries are packed with flavanoids, a type of antioxidant that helps keep your blood vessels healthy and improve their function over time. Enjoy a bowl of fresh berries or use them as a topping for yogurt, pancakes or cereal.
Blueberries, strawberries and raspberries are packed with flavanoids, a type of antioxidant that helps keep your blood vessels healthy and improve their function over time. Enjoy a bowl of fresh berries or use them as a topping for yogurt, pancakes or cereal.
Oats are a great source of beta-glucan, a special fiber that can help clean out your blood vessels and lower your blood pressure. Start your day with a bowl of oatmeal or one of our many delicious overnight oats recipes.
Full of soluble fiber and potassium, this oatmeal casserole is flavored with fresh blueberries, sweet bananas, crunchy almonds and a citrusy orange zest.
Bananas are packed with as much as 450mg of potassium to help your blood pump more easily throughout your body. They’re also great as a sweetener in healthy baking recipes.
These tasty protein bites combine oats, pecans and bananas for a fiber-rich snack full of healthy fats that support your heart.
A good source of magnesium and potassium, these leafy greens also contain nitrates, which help relax blood vessels and improve blood flow.
This spinach salad is the one to make when you want a meal that’s full of healthy fiber and protein while being packed with high protein walnuts, chickpeas and feta cheese.
A root vegetable that’s naturally high in nitrates, beets help dilate blood vessels and improve circulation, making them a great food to use in healthy recipes.
This beef and beet stew is low in fat and high in fiber for a heart healthy dinner you can enjoy any night of the week. Flavored with thyme, celery, garlic and onion, it’s a hearty and flavorful meal.
When you’re craving a hot meal, you can also try one of these low sodium soup recipes.
The plant-based protein in lentils helps support healthy blood vessel function while also helping lower sodium. Full of fiber, potassium and magnesium, this legume is a great option to include in meals for a healthy boost of nutrients.
This hearty stew combines lean chicken and lentils for a high protein, low fat meal. Rich in fiber and essential nutrients, this dish promotes heart health while managing cholesterol levels.
Here are more low sodium chicken recipes to enjoy.
Loaded with omega-3 fatty acids, salmon is a great food for the heart, as it helps lower blood pressure, reduce stress on the heart and improve circulation.
This Mediterranean meal is an easy way to enjoy salmon with a simple side of crisp asparagus and a flavorful salsa verde made with shallots, green peppers, lemon and fresh dill.
Making garlic a regular part of your diet has been shown to have a positive effect on blood pressure and inflammation. This fragrant vegetable contains allicin, a natural compound that helps improve blood flow.
For a low carb alternative to pasta, make this spaghetti squash dish that uses fresh vegetables and fragrant herbs for a low cholesterol meal that’s good for the heart.
Dark chocolate is rich in flavonoids that help support blood vessel relaxation and improve circulation. Eating this sweet treat in small amounts may help reduce high blood pressure.
Made with dark chocolate chips, cocoa powder and fresh grated zucchini, these gluten free chocolate muffins are great as a heart healthy snack or dessert. Full of fiber and antioxidants, these muffins are as healthy as they are scrumptious.
Start swapping out processed foods for some of these blood pressure friendly foods and heart healthy recipes to start feeling better and reducing your risk of heart disease.
While stress, lack of exercise and genetics can all play a role in high blood pressure, following a heart healthy diet can help improve your numbers, too. But remember to always talk with your doctor or medical provider to learn how you should be managing your blood pressure as each person’s needs are unique.
Looking to cut salt from your diet but still want to season your food? You can enhance food flavor with 3 simple ingredients.
Got the munchies? Try these 18 low sodium snack ideas for a heart healthy diet.