When it comes to your overall heart health, lifestyle measures such as regular exercise, stress control, and dietary modifications are crucial. Diet can also help reduce or control your blood pressure, and subsequently decrease your risk of developing heart disease.
Eating for a healthy heart
A heart-healthy diet is typically defined as one that:
is rich in a variety of fruits, vegetables, and whole grains
focuses on fish, nuts, legumes, and lean poultry as key protein sources
limits sugar and sodium
reduces saturated fats, such as those in whole dairy products, red meat, and other animal products
Also, as one 2020 review noted, diet can specifically contribute to blood pressure control in the following ways:
a lower body weight due to calorie reduction from eating more nutrient-dense foods
reduced inflammation from eating antioxidants and important micronutrients, such as vitamin C and magnesium, which can be found in a variety of plant-based foods
decreased resistance to insulin
The American Heart Association defines a healthy blood pressure as less than 120/80 mmHg, with a systolic pressure of 120 to 129 now defined as elevated. Whether your blood pressure is currently elevated or not, it’s time to think about ways you can modify your diet to help control it.
Yet getting started on a blood pressure-friendly diet is sometimes easier said than done. If you need help with ideas on food substitutions that also taste great, consider starting with the following to get on the path toward a healthier diet.
Salty snacks
Most adults need to eat less than 2,300 milligrams (mg) of sodium per day. When put in context, this is equivalent to just 1 teaspoon of table salt. Consuming too much sodium is also linked with hypertension.
Aside from adding salt to foods, salty snacks such as crackers, chips, and other packaged foods can quickly increase one’s daily sodium intake.
While such foods may be worked into a healthy diet in moderation, it’s important to swap out for other snacks whenever possible.
Unsalted nuts are one swap to consider. A variety of almonds, cashews, pistachios, and other nuts also contain heart-healthy micronutrients, such as B vitamins and magnesium. However, if you’re trying to reduce calories, limit portion sizes to one small handful.
Other options to help satisfy salty or crunchy cravings include:
apple slices
cut up veggies with hummus
air-popped popcorn
roasted chickpeas
edamame
Sweets
Limiting sugar can also benefit your heart and support healthy blood pressure management.
In fact, the American Heart Association recommends no more than 6 teaspoons of added sugar per day for females, and 9 teaspoons for males. This is for added sugar and does not include naturally occurring sugar (such as sugar in fruit and dairy).
But this doesn’t mean you can’t satisfy your “sweet tooth.” The key here is to swap traditional sugar-laden desserts, candies, and treats with healthier options, such as dark chocolate.
As one 2022 report found, dark chocolate (eaten in moderation) has both heart-healthy and anti-inflammatory components. Keep in mind that such effects may be complemented with other healthy foods swaps on this list. Look for dark chocolate with 70% or higher cacao content.
You can also use sugar cravings as an opportunity to eat more fruits. Consider swapping out a dessert for strawberries, blueberries, and other antioxidant-rich fruits that will satisfy your sweet tooth while also benefiting your heart health.
Fatty meats
Reducing saturated fats in your diet can benefit your heart health and improve your LDL cholesterol. Consider swapping out ground beef, steak, and pork with leaner cuts of meat, such as chicken or turkey breast. It’s always good to choose leaner cuts of meat.
Another consideration is fatty fish, which contains omega-3 fatty acids that promote better heart health. While one 2020 meta-analysis found no significant effects of fish on blood pressure, eating more fatty fish was directly associated with fewer cardiovascular events.
If you’re new to eating fish, the recommendation for most adults is two 3-ounce servings per week. Try a variety of fatty fish, such as:
salmon
herring
black cod
cobia
anchovies
sardines
mackerel
whitefish
striped bass
bluefin tuna
Refined grains
Grains are an important source of carbohydrates, fiber, and nutrients for the body. These can also support heart health and blood pressure, so long as you choose whole grains over refined versions.
Refined grains are those that are processed and stripped of fiber, B vitamins, and iron. While some nutrients may be added back in, or “enriched,” heart-healthy fiber is not among them.
Some simple swaps you can make are substituting white rice and enriched pasta with brown rice and whole grain pasta. You can also substitute white flour breads with whole wheat versions whenever possible.
It’s also worth exploring other whole grains to add variety to both your diet and your palate. Consider the following:
quinoa
wild rice
millet
buckwheat
oats
farro
barley
popcorn
amaranth
spelt
Another benefit of whole grains is their naturally low sodium content, which can benefit any blood pressure management plan. On average, a half cup of most types of whole grains contains about 10 mg of sodium or less (be sure to read product labels carefully).
Cooking oils
When considering a heart-healthy diet, the oils you select are just as important as the foods you cook them in.
Butter, margarine, coconut oil, and shortening all contain saturated fats, which should be limited when you’re trying to eat a heart-healthy diet.
There are many healthier oils you can choose from, such as:
olive
canola
avocado
sunflower
corn
safflower
As a rule of thumb, the American Heart Association recommends choosing fats with less than 4 grams of saturated fat per serving (about 1 tablespoon).
Other foods to add to your diet
Aside from eliminating and substituting certain foods in your diet, there are other options that may directly benefit your blood pressure. Consider adding:
Bananas: These popular fruits are rich in potassium, which can help balance sodium in the body. An average banana offers about 451 mg of potassium. Female adults need 2,600 mg potassium per day, while males need 3,400 mg.
Beets: Eating beets may also help reduce your blood pressure thanks to naturally occurring nitrates. These root veggies are also rich in antioxidants, fiber, and B vitamins.
Leafy greens: A 2021 study found a link between eating a 1-cup serving of leafy greens per day and a reduced risk of cardiovascular disease, as well as lower systolic blood pressure. Aim to add a variety of leafy greens to your diet, such as romaine, kale, and baby spinach.
Legumes: Beans, lentils, and peas are plant-based sources of protein, and can also possibly lower your risk of hypertension. According to the results of a 2022 cohort study, researchers found that eating between 55 to 70 grams per day was associated with such blood pressure benefits.
The takeaway
Blood pressure management is important to help protect your heart, especially if you already have hypertension. Consider talking with a doctor about all the ways you can help your blood pressure, including some of the above healthy eating tips. You may also want to work with a registered dietitian.