The 10 Carb for Lowering Blood Pressure, According to a Dietitian

Whole Grains:

Opt for whole grains such as brown rice, quinoa, barley, and whole wheat bread, which are rich in fiber, vitamins, and minerals that support heart health.

Oats:

Oats are high in soluble fiber, which can help reduce cholesterol levels and improve heart health, contributing to lower blood pressure.

Beans and Legumes:

Beans and legumes like lentils, chickpeas, and black beans are excellent sources of plant-based protein, fiber, and potassium.

Sweet Potatoes:

Sweet potatoes are rich in potassium, an essential mineral that helps counteract the effects of sodium on blood pressure and supports overall heart health.

Leafy Greens:

Incorporate leafy greens such as spinach, kale, and Swiss chard into your diet, as they are packed with potassium, magnesium.

Berries:

Berries like strawberries, blueberries, and raspberries are not only delicious but also rich in antioxidants and flavonoid.

Bananas

Bananas are a great source of potassium, which helps regulate blood pressure by counteracting the effects of sodium in the body.

Avocado:

Avocado is packed with heart-healthy monounsaturated fats, potassium, and fiber, making it a great addition to a blood pressure-lowering diet.

Whole Wheat Pasta:

Opt for whole wheat pasta over refined pasta varieties to benefit from its higher fiber content, which can help lower blood pressure and improve heart health.

Barley:

Barley is a nutritious whole grain that is high in fiber, vitamins, and minerals, including potassium and magnesium, which contribute to lower blood pressure levels when included in a balanced diet.

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