Eating a Healthy Diet Could Reduce Your Blood Pressure by Up to 8 Percent

High blood pressure (hypertension) affects nearly one in three U.S. adults, making it the leading modifiable risk factor for heart disease and stroke, according to the American Heart Association (AHA). In addition to reducing your risk of high blood pressure, a diet rich in vegetables, fruits, whole grains and healthy fats can help you manage your weight and lower blood pressure. In fact, eating a healthy diet could reduce your risk of high blood pressure by as much as 25 percent. Here are five reasons why...

10 Tips for Eating Healthier

If you’re looking for ways to eat healthier, you can follow these simple tips. Eating a diet that is rich in vegetables, fruits, whole grains and healthy fats can help lower your blood pressure—and it could reduce your risk of high blood pressure by as much as 25 percent. Here are 10 things you can do right now

1) Start With Breakfast

Start your day with breakfast and include foods from all food groups, including fruits, whole grains, vegetables and low-fat dairy products. Breakfast is often considered the most important meal of the day because it fuels your body for up to 16 hours after you eat. Including foods that are high in fiber could help lower blood pressure fast.

2) Plan for Success

Change your eating habits slowly. Aim for one or two healthy changes at a time, making sure each one lasts for at least two weeks before adding another. Start with small swaps such as switching from white rice to brown, reducing saturated fats and increasing omega-3 fatty acids. Make your diet more heart-healthy gradually so you don’t get overwhelmed—or bored. To lower blood pressure naturally, try these healthy foods: Garlic helps reduce cholesterol levels and may help protect against heart disease.

3) Stock up on Frozen Fruits and Vegetables

A diet rich in fruits and vegetables can be especially beneficial for lowering blood pressure. Some nutrients found in these foods, like potassium, calcium and magnesium, could reduce your risk of high blood pressure as well as help you manage your weight. Other foods high in water can also help reduce your risk of hypertension; that’s because adequate hydration may help lower blood pressure levels naturally. Incorporate at least two servings of frozen fruit or vegetables into each meal.

4) Eat Fresh Fruit with Every Meal

Fruit is packed with vitamins, minerals and phytonutrients that can help you lower your blood pressure. Studies have shown that fruit consumption can reduce high blood pressure in both women and men. Aim for at least one serving of fresh fruit per meal to maximize its blood-pressure-lowering effects.

5) Choose Whole Grains Whenever Possible

Getting rid of unhealthy fats, sodium and cholesterol is another way to manage your blood pressure. First, choose whole grains instead of white bread or white rice. Next, keep your intake of saturated fats low and avoid trans fat. Finally, stop adding salt to your food; all foods have some sodium naturally—you don’t need extra. All these changes should lower your blood pressure instantly.

6) Read Labels

Some people with high blood pressure find that eliminating just one food from their diet can significantly lower their blood pressure. But in most cases, it’s not just one food—it’s an entire dietary pattern that contributes to your risk of high blood pressure. The key is making smart changes to your eating habits and making sure you check ingredient labels for hidden sources of salt and sugar. Foods that are fried, breaded or have cheese or cream sauces are almost always loaded with salt.

7) Use Smaller Plates

According to a study published in Obesity, using smaller plates will trick your brain into thinking you're eating more than you really are, which can help you lose weight and lower blood pressure. Try switching out dinner plates for salad plates—they're often nine inches in diameter, as opposed to twelve inches, which can make it seem like you have more food on your plate.