If You Have High Blood Pressure, Add These Foods To Your Shopping List!

If high blood pressure is bringing you down, what you eat can make a world of difference. But when a doctor recommends taking up the DASH (Dietary Approaches to Stop Hypertension) diet, it can be difficult to not think about all the foods you may be missing out on. Fortunately, eating healthier to keep your blood pressure down can introduce you to a wide world of wondrous foods like these! Here's a useful guide to foods that will help lower your blood pressure.

Edamame

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Edamame, or soybeans, can make for a healthy snack—especially alongside sushi—that helps reduce high blood pressure.

Not only is this versatile legume contain nutrients that aid in lowering blood pressure, but it’s also packed with other things that are known to help prevent cancer, osteoporosis, as well as high cholesterol.

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Go Red With Beets

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If you want to beat high blood pressure, beets may be one of your best bets. Many studies have shown this root to have several health benefits, including offsetting hypertension.

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One key reason beets are so beneficial is their level of nitrates, which can help lower blood pressure. Not into eating beets? Beet juice can also help!

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Blueberries = Superfood

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Blueberries are an incredible topping—and an even more incredible superfood. Full to the brim with flavonoids, these berries can make for a great way to help sustain normal blood pressure levels.

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According to some research, two cups of frozen or fresh blueberries each day over the course of eight weeks can help lower blood pressure by as much as 6%.

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Yay For Dark Chocolate!

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Dark chocolate—defined as unsweetened chocolate containing 50 percent cocoa—was found to really beneficial on blood pressure, according to a Harvard study. This sweet, and somewhat bitter, treat contains flavonoids, which help dilate blood and improve blood pressure.

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And the blood-pressure-lowering effect was shown to be even more significant among people with hypertension.

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Flax Seed, Small But Mighty

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Although flax seeds are tiny, they pack a huge punch when it comes to fighting off hypertension. Flaxseed is rich in a unique omega-3 fatty acid, known as alpha-linolenic acid.

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Research has shown that eating more of this type of fatty acid can help lower blood pressure. Flaxseed can be enjoyed on top of many foods, like salads or avocados.

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Strawberries = Healthy And Delicious

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The tart sweetness of strawberries may seem sinful, but these red babies are brimming with health benefits, especially for those with high blood pressure.

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Strawberries have a lot of potassium, and that nutrient is essential to normalizing blood pressure in the body. In addition, strawberries are loaded with antioxidants that help relax the blood vessels, making it an incredibly heart-healthy fruit.

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Artichokes Are Antioxidants

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These prickly leaves can help you leave high blood pressure behind. Artichokes are high in potassium, which helps the body balance out some of the effects of eating heart-unhealthy sodium.

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As an added bonus, artichokes are also antioxidant champs that can help neutralize cancer-causing free radicals in the body.

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Brussels Sprouts

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While Brussels sprouts may have a funky smell when they are cooked, they can be a great way to bring down high blood pressure. There is a ton of potassium in Brussels sprouts, which can help protect your help from high blood pressure.

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In addition, this food is naturally low in sodium and fat, making them great snacking or side dish alternatives when following a heart-healthy diet.

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Oatmeal For Breakfast

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If you’re a fan of breakfast and are looking to control your blood pressure, it may be worth adding a healthy dose of oatmeal to your morning meal. One study even found that people who ate oatmeal regularly were able to reduce the need for blood pressure medication over time.

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Why? Oatmeal contains whole grains and fiber, which are both essential in the regulation of blood pressure.

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A Banana Bonanza

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Bananas are so good for your heart that the USDA allowed the banana industry to market the fruit as such. These yellow packs of protein and vitamins make a great on the go snack. They also contain a whole lot of potassium, which can help counter the effect sodium has on high blood pressure.

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Bananas are delicious. You can eat them on their own for breakfast, blend them into a smoothie, or turn them into pancakes with a simple no-flour recipe.

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Spice Things Up With Oregano

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Trying out new spices can be a great way to enjoy food while using less salt —a heavy contributor to high blood pressure. Oregano is one herb, however, that can do a lot to help, as it contains carvacrol. This nutritional component is associated with lowering high blood pressure.

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Stock Up On Raisins

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Raisins are a type of dehydrated fruit associated with positive effects on blood pressure. In addition to being loaded with potassium, raisins contain a dietary fiber known to help keep blood vessels healthy.

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Raisins make great on-the-go snacks as well as excellent salad or parfait toppings.

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Add A Dash Of Yellow To Your Diet With Turmeric

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Turmeric is a widely used spice in India that has become a global sensation in regards to health benefits. Among them, this yellow spice is associated with having a positive effect on high blood pressure, particularly among people who have kidney diseases.

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This effect may be due to curcumin, a component found in turmeric.

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Cantaloupe

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Cantaloupe is another fruit option that you can eat to keep your blood pressure from spiking. Like bananas, cantaloupes are full of potassium. They're not as convenient a banana, but some people find them to be more delicious.

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Also, these melons are rich with choline, fiber, and vitamin C—all things that are great for heart health. Pick up a cantaloupe the next time you're at the supermarket. You won't regret it. Plus look how pretty and orange they are!

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Carrots Fight Hypertension

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Carrots are a great vegetable to have in a salad or all by themselves. Dip it in a hearth healthy dip and you're good to go. Carrots, like cantaloupe and bananas, have a high level of potassium. We already know that potassium is great for counteracting the effects of sodium on your blood pressure.

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In addition, the beta-carotene levels in carrots are also shown to benefit those aiming to normalize their blood pressure. Carrot juice is a delicious way to get all of these nutrients in your body.

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Don't Dismiss Prunes

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Prunes may remind some people of getting older—either because of their wrinkles or their notorious reputation for helping people “stay regular.” But, in reality, prunes can help many live healthier into old age, particularly by helping people maintain normal blood pressure levels.

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The reason? Prunes have high levels of potassium and low levels of sodium.

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Snack On Sunflower Seeds

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If you take your sunflower seeds without salt, you may be doing your body a favor. This popular snack is packed with vitamin E, a component the body uses to make blood cells and lower blood pressure.

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In addition, this itsy-bitsy seed is full of other nutrients known for regulating blood pressure, such as magnesium, fiber, and protein.

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Popeye Was Right About Spinach

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Popeye was on to something when he chugged down spinach to get super strength. While spinach may not be the key to building up muscle mass, it is known for assisting with blood pressure health.

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This leafy green contains antioxidants that help reduce stress on the blood vessels, and thus, help regulate blood pressure. In addition, the peptides found in spinach are known to help lower high blood pressure.

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Get Plenty Of Kiwi

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Kiwis are fuzzy, funny, and full of flavor. They are also ferocious when it comes to helping hypertension through diet. A 2011 study found that eating three kiwis a day over the course of eight weeks was associated with a drop in blood pressure.

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This is likely due to lutein, a type of antioxidant that is associated with reducing free radicals that can contribute to higher blood pressure.

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White Beans Pack A Lot Of Potassium

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White beans are among the many beans that contain a large amount of potassium—a very important nutrient when it comes to lowering high blood pressure. In addition, white beans are full of magnesium, another powerful protectant against blood pressure problems.

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Not to mention, these beans are an excellent source of protein!

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Tomatoes, Tomatoes Everywhere

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Whether you prefer your tomatoes on a pizza, in a salad, as a juice, or in a pasta sauce, this colorful food can make a positive impact on high blood pressure.

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Lycopene and potassium are components that are abundant in tomatoes and are widely associated with lowering high blood pressure.

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Watermelon Is Healthy

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Want to picnic without having to worry about raising your blood pressure? Pack a watermelon next time! Researchers have found that consuming watermelon can put less pressure on the heart and aorta, thus helping to lower blood pressure.

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The effect is also found to be helpful among obese people who struggle with hypertension.

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Celery Can Help With Blood pressure

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It’s a well-known fact that eating and digesting celery burns more calories than the vegetable actually contains.

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But this crunchy stalk is much more than a "free" food, as celery is made up of fiber, potassium, and magnesium—all nutrients associated with normalizing blood pressure.

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Avocados Are Versatile

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Avocados sometimes get a bad rap for being a high-fat food, but this fruit is full of the “good fats” that can help promote healthy cholesterol. In addition, avocados can provide lutein and potassium when consumed as part of a balanced diet.

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These two nutrients are essential when it comes to managing high blood pressure.

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Chicken Is King

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Health professionals often advocate cutting down on red meat when it comes to lowering blood pressure. But that doesn’t mean you have to cut out meat entirely.

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Lean meats, such as chicken and turkey, make for much better alternatives because they are lower in saturated fats than red meats.

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Peas Are Small But Powerful

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When you think peas, think protein—and think protection. In addition to fiber and vitamins, common garden peas are full of proteins that have been shown to have a positive effect on reducing high blood pressure.

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Research has also suggested that peas can help with chronic kidney disease, a condition that is associated with hypertension.

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Black Tea Can Help Blood Pressure Levels

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Caffeine is usually a no-no when it comes to following a diet that is good for high blood pressure.

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But one Australian study, published in the Archives of Internal Medicine, showed that individuals who drank two to three cups of black tea were able to achieve small reductions in blood pressure levels.

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Arugula

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Tired of boring salads stuffed with nothing more than iceberg lettuce? Arugula can put a healthy spin on the greens you eat, especially when it comes to halting high blood pressure.

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In addition to being flavorful, this leafy green is also high in flavonoids—a nutritional component that, among many other health benefits, is known to lower blood pressure.

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Spice Up Your Life With Cinnamon

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Cinnamon is a flavorful spice that can help perk up a cup of coffee, as well as help reduce high blood pressure. Multiple studies have shown cinnamon to be effective at lowering blood pressure.

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In addition, cinnamon is especially effective among people who have diabetes, as cinnamon is also known to help regulate blood glucose levels.

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Garlic Can Reduce Blood Pressure Readings By 10%

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Despite the bad breath that eating garlic can leave you with, this “vampire killer” is well worth the cost. Garlic produces allicin, an active ingredient that is associated with lowering blood pressure levels.

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In fact, one study found that regular consumption of garlic can reduce blood pressure readings up to 10%. However, this benefit is only seen in those who eat dried garlic or garlic tablets—cooked garlic and garlic oil often do not contain enough allicin.

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Load Up On Beans

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Green beans make for a really easy side dish and offer an easy way to improve blood pressure through nutrition. Potassium, a major fighter against high blood pressure, is a major component of green beans.

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Green beans also contain vitamin C and fiber to help set you up for blood pressure success.

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Get Your Green On With Kale

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While the kale era and all its fanfare may have dwindled in recent years, this leafy green remains one of the healthiest things people can eat. In particular, people who are looking to lower and control their blood pressure may benefit from adding kale to their diet.

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Among other nutrients, kale is full of potassium and magnesium, which are highly potent against hypertension.

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Papaya: Loaded With Potassium

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Papaya is known as one of the best sources of potassium. For this reason, the tropical fruit is a must-try for those looking to reduce high blood pressure through diet.

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And to make things more fun in the kitchen, it’s a versatile fruit that can be enjoyed in several dishes—as well in a juice.

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Raspberries: Fiber, Potassium, And Vitamin C

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As a type of berry, raspberries easily fall into the category of foods that are good for reducing hypertension. While berries typically contain fiber—known to assist in lowering blood pressure—raspberries have some of the highest levels of this component.

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In addition, raspberries are rich with blood pressure-reducing potassium and vitamin C.

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Cashews Can Help Reduce Cancer Risk

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Cashews are delicious, crunchy snacks on their own, but they can also be a healthy addition to salads. What’s more, these nuts are prime for helping out with high blood pressure. Compared to other nuts, they have a lower fat content—which is great when eating with hypertension.

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Cashews are also rich in antioxidants, which are not only good for reducing cancer risk, but also for regulating blood pressure.

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You Can't Beat Salmon

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Fatty fish, such as salmon, are known for containing a wealth of omega-3 fatty acids, a crucial component to keeping blood pressure in check. While eating salmon regularly can help reduce high blood pressure, it can also help prevent hypertension.

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Other cold-water fish that contain omega-3s include tuna, halibut, herring and mackerel.

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Almond Joy

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Going nuts for almonds can help put your high blood pressure on hiatus. These tiny treats are packed with potassium, a mineral that can lower blood pressure.

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In addition, almonds are full of healthy fats (like monounsaturated fat) that are known to be better for blood pressure than other types of fat, such as saturated fat.

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Eat More White Potatoes

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People may often stray from white potatoes, worried about how starches can affect their health. But when consumed as part of a healthy, balanced diet, white potatoes are great for the heart and reducing high blood pressure.

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Adding a baked white potato to your dinner plate can mean getting a healthy dose of magnesium and potassium—nutrients help the body maintain a healthy blood flow. Just make sure to be sparse with the salt!

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Yogurt Is A Great Base

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Low-fat dairy products, such as plain low-fat yogurt, can have a beneficial impact on regulating blood pressure. In fact, one study found that individuals who ate plain yogurt five or more times a week significantly reduced their risk for developing high blood pressure.

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And although this type of yogurt may seem a little plain, it provides a great base for other super foods that help blood pressure, such as berries, nuts, and seeds.

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Guava Is Full Of Vitamin C

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Did you know that guava packs nearly twice the amount of vitamin C of an orange? This tropical fruit also has a ton of potassium and fiber. Together, these elements help the heartbeat stay steady and keep blood vessels in good shape.

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If you’re looking for ways to get guava into your diet, this fruit also provides a flavorful option for juicing.

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Limit Your Cheeses (And Choose The Right Ones)

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It's a myth that people with high blood pressure have to cut out cheese completely. You can eat cheese, but how much depends on the type of cheese. According to Heart Health, some cheeses contain more sodium than seawater. These include feta, halloumi, Roquefort, and cheese singles.

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If you want cheese with less saturated fat and salt, opt for mozzarella and cottage cheeses. And don't discount reduced-fat cheese. They have the same flavor as regular cheese with 25% less fat. As long as you limit your portion sizes, you can eat these cheeses without worry.

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More Soda Equals Higher Blood Pressure

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Research suggests that cutting back on your soda intake could save your blood pressure. In 2011, scientists from the Imperial College in London analyzed almost 2,700 soda drinkers. Participants who drank more than one sweetened beverage a day had high blood pressure. Even worse, it kept increasing the more they drank.

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The research identified the culprits as glucose, fructose, and salt. These are the most common sweeteners and preservatives used in soda. Fortunately, diet soda doesn't cause the same effect, and cutting back on one soda per day does wonders for your blood pressure.

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Don't Buy Deli Meat

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Pre-sliced deli meats are like sodium bombs. An average two-ounce serving of delicatessen lunch meat offers upwards of 500 grams of sodium. Even a leaner option like turkey quickly adds up to 1000 mg with only three slices. On the worse end, a single serving of Genoa provides 910 mg of salt.

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If you put these pre-sliced meats on a sandwich, you'll only load up on more salt. Mustard, pickles, cheese--even whole wheat bread averages between 200 mg and 400 mg of sodium. Save yourself the hassle by buying fresh meat or cooking it yourself.

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The Long Debate Over Coffee, Answered

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The studies equating blood pressure and coffee are conflicting, according to Harvard Health Publishing. But after studying all the research, Switz scientists discovered that espresso spikes blood pressure more than plain caffeine. Strangely, noncaffeinated espresso did not cause this spike.

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On the flip-side, Harvard researchers have found no link between heart disease and coffee, even in heavy drinkers. What's the takeaway? It varies by person. If you feel fine after drinking coffee, you can continue to enjoy it in moderation. If you're sensitive to caffeine, you may want to cut it out of your diet.

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Sugar Is Worse Than Salt

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When it comes to hypertension, many people focus on sodium. But research from 2014 argues that sugar is worse for blood pressure than salt. Published in Open Heart, the study states that sugar increases insulin, which speeds up the heart and blood pressure.

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According to the study, participants who ate high sugar meals for two weeks experienced a noticeable spike in blood pressure. The authors assert that because too little sodium harms peoples' health, people with hypertension should focus more on cutting out sugar.

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Don't Pick Pickles

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Although they're tasty, pickles are the epitome of "salty food." A medium-sized pickle supplies a max of 800 mg of salt, over half of your daily recommended dose on a low-sodium diet. In 2018, a study by LiveStrong confirmed that eating pickles raises blood pressure.

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As with all high-sodium foods, pickles are fine in moderation. But combined with other salty foods--deli meat sandwiches, cheeses, and hot dogs--will heighten your salt intake considerably. Salt places greater pressure on your blood vessels, which increases blood pressure. If you like pickles, restrict your serving sizes.

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Be Wary Of Canned Tomato Products

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Most canned and bottled tomato sauces are preserved with sodium. According to the USDA, half a cup of classic marinara sauce has well over 400 mg of salt. A cup of tomato juice raises the sodium to 600 mg. If you don't measure your sauce, the salt will sneak its way into your diet.

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Fortunately, a study in Food Science & Nutrition confirmed that unsalted tomato sauces lower hypertension and cholesterol. The American Heart Association offers recipes to make your own tomato products. If you need to buy some, search for a low-sodium option.

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How You Cook Red Meat Matters

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Although many studies have pointed fingers at red meat, new research suggests that the cooking method has more to do with high blood pressure. In 2018, researchers presented concluded a 16-year study about cooking red meat and fish. They concluded that high-temperature cooking, such as open flame, raised the risk of hypertension.

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Participants who grilled their meat and fish were 17% more likely to develop hypertension than those who broiled or roasted their meat. Researchers believe that over-cooking increases the inflammatory response in the body, raising blood pressure. Also, restrict your red meat consumption to twice a week.

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Condiments Are Sneaky Salt Sources

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Salt sneaks into almost every condiment. For instance, ketchup supplies 160 mg of salt per tablespoon. Teriyaki sauce marinades have almost 700 mg of sodium. Soy sauce is the worst: 1,500 mg of salt per one tablespoon! And many people glaze more than one tablespoon on their meals.

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The American Heart Association recommends finding low-sodium alternatives. You can make your own hot sauce, BBQ sauce, and ketchup at home. For salad dressings, hunt down a fat-free or "light" version. And always remember to measure out your portions.

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White Potatoes, In Any Form, Increase Blood Pressure

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Potato chips aren't the only type of potato that is bad for hypertension. In 2016, scientists reported their findings on potatoes from over 20 years of research. According to them, those who ate boiled, baked, or mashed potatoes four times a week were 11% more likely to develop high blood pressure.

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When potatoes mix with sodium, the result rises. Participants who ate french fries four or more times a week were 17% more likely to develop high blood pressure. Although potatoes can help in moderation due to their potassium, they have such a high glycemic index that you should eat them sparingly.

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Watch Your Peanut Butter Servings

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Peanut butter can work in a hypertensive diet. However, you'll need to monitor the peanut butter closely. Many peanut butters contain added sugars and vegetable oils, both of which can clog arteries. Look out for nut butters with partially hydrogenated oils, palm oils, and soy oils.

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The American Heart Association's hypertension diet allows a small amount of peanut butter that can lower blood pressure. They allot one serving (two tablespoons) four to five times a week. The National Peanut Board also advises choosing butters with fully hydrogenated oil, which has no trans fats.

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Avoid Milk Chocolate And White Chocolate

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The lighter the chocolate, the more sugar it has. One cup of milk chocolate chips contains over 86 grams of sugar, whereas the same amount of white chocolate supplies 100 grams of sugar. According to a study in Open Heart, excess sugar is worse for hypertension than salt.

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But there is good news. During a 2018 Harvard study, researchers concluded that dark chocolate might lower blood pressure. Because dark chocolate has 50% to 70% cocoa, it provides natural flavonoids that dilate blood vessels. But while dark chocolate has 50 mg of flavonoids, milk chocolate only contains 16 mg.

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The Salt In Canned Beans Is Unavoidable

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On their own, beans and legumes help lower blood pressure. But canned beans have added ingredients built to preserve them, namely salt. Many canned beans contain well over 1,000 mg of sodium. Although many people recommend rinsing the beans to get rid of salt, that doesn't help much for hypertension patients.

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According to physicians from Pritikin, soaking beans for ten minutes and rinsing them only removes 30% of the salt. In a can with 1,000 mg of sodium, that leaves 700 mg. It's not a big enough difference to make canned beans healthy.

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Don't Cook With Certain Vegetable Oils

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Some vegetable oils are high in omega-6 fatty acids, which harm blood pressure levels. According to a 2019 study in Open Heart, omega-6's increase blood pressure through their high amounts of linoleic acid. Unfortunately, many of these high omega-6 oils slip into various foods.

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During a 2011 study, rats who were fed palm and soy oils experienced a noticeable increase in blood pressure. Other oils with high omega-6s include sunflower, corn, and cottonseed oils. Opt for more healthy cooking oils such as olive, coconut, and avocado. Even canola has less harmful omega-6s than other options.

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Substitute High-Fat Whole Milk

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High-fat foods make blood pressure worse, and fatty milk is no exception. Whole milk has high saturated fat, with one cup containing eight grams of fat and 4.5 grams of saturated fat. The American Heart Association recommends avoiding these saturated fats since they build up in your artery walls.

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On the other hand, drinking low-fat milk alleviates high blood pressure. After analyzing over 60,000 people in 2014, researchers determined that drinking two cups of low-fat milk a day lowers the risk of hypertension. The calcium, potassium, and magnesium help to reduce blood pressure.

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Mind The Salt In Sauerkraut

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Gregory Rec/Portland Press Herald via Getty Images
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Like pickles, sauerkraut is a high-sodium fermented food. One cup of sauerkraut has well over 900 mg of sodium. The only low-sodium option is raw, naturally fermented sauerkraut, and it's not the same. Despite the salt, eating sauerkraut in moderation can benefit your blood pressure levels.

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According to a study in the Journal of the American College of Cardiology, participants who ate fermented foods daily (such as kimchi) experienced lower weight and blood pressure. Sauerkraut's high amount of potassium may help your blood pressure levels if you limit your portion sizes.

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BPA Is A Big Risk In Canned Soups

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BPA Is A Big Risk In Canned Soups
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Joe Raedle/Getty Images
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It's no secret that canned soup has high amounts of salt. But 2014 research in Hypertension suggests a more dangerous culprit, bisphenol A (BPA). According to researchers, this chemical can raise blood pressure up to 16 times its normal level. BPA is found in plastics and can linings.

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Compared to other canned foods, soup threatens to have most BPA. After measuring participants' urine, researchers noted that they had 1000% more BPA from eating canned soup for five days, as opposed to homemade soup. Don't risk this for a can of soup.

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Donuts--Just Don't

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Donuts--Just Don't
Universal Images Group via Getty Images
Universal Images Group via Getty Images
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Donuts are one of the least healthy pastries you can east, especially if you have high blood pressure. They combine frying with sugar, two of the worst ingredients for hypertension. According to 2014 research from New Zealand, the more sugar we eat, the higher our blood pressure rises. And donuts have between 10 to 20 grams of sugar on average.

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If that isn't enough, an average donut has well over 300 calories. Many are made of 42% fat and 54% carbs. And that's not even considering the fried component. In short: pick another pastry for your breakfast treat.

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Energy Drinks Alter Your Heart Rate

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Energy Drinks Alter Your Heart Rate
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Like other highly-caffeinated drinks, energy drinks affect your blood pressure. But according to 2019 research by the American Heart Association, it also changes your heart rate. During the study, people who drank 32 ounces of energy drinks raised blood pressure and heart rate after 30 minutes.

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The researchers emphasize that those with high blood pressure should avoid energy drinks. Otherwise, they'll have a higher risk of ventricular arrhythmias, a fatal condition that causes abnormal heartbeats. If you have high blood pressure, get your caffeine fix elsewhere.

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Why You Shouldn't Eat White Rice

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Like bread, rice can help or harm blood pressure depending on the type you eat. Refined white rice is the most dangerous option. Stripped of bran and germ, white rice has none of the nutrients of whole wheat rice. According to Harvard research, people who ate more than five servings of white rice per week have a 17% greater chance of type 2 diabetes.

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There is some good news for white rice, and that's in gamma-aminobutyric acid (GABA). During a 2015 study, GABA rice was found to improve blood pressure in hypertensive people. But common store-bought white rice doesn't have this benefit.