High blood pressure is a common issue, affecting nearly half of U.S. adults. While reducing salt intake is important, it’s not the only step. Certain healthy carbohydrates can also help. These include foods rich in potassium, fiber, and essential nutrients that support heart health and lower blood pressure.
DASH Diet: A Carb-Friendly Way to Control Blood Pressure
The DASH (Dietary Approaches to Stop Hypertension) diet is proven to reduce blood pressure. It includes a variety of healthy foods like whole grains, fruits, vegetables, low-fat dairy, lean meats, and nuts. If you love carbs, there’s good news—the DASH diet includes many carb-rich options that can support your heart.
Smart Carbs vs. Processed Carbs
Eating the right carbs is key. Choose plant-based sources like fruits, beans, and whole grains instead of sugary snacks or processed foods. Added sugars and refined carbs, like candy and doughnuts, can raise blood pressure. Nutrient-rich carbs can do the opposite by supporting heart function.
1. Bananas: A Potassium Powerhouse
Bananas are a top choice for people watching their blood pressure. They are naturally high in potassium, which helps balance sodium levels in the body. This mineral is especially helpful for adults with blood pressure higher than 120/80. Bananas are easy to eat alone or in smoothies and healthy desserts.
2. Beans: Fiber and Magnesium Boosters
Beans are packed with complex carbs, fiber, and essential minerals like magnesium. These nutrients help regulate blood pressure. Beans also contain resistant starch, which supports gut and heart health. Add them to salads or bowls like the Sheet-Pan Chicken Fajita Bowl for a tasty and heart-smart meal.
3. Yogurt: More Than Just Probiotics
Yogurt supports more than just gut health. It’s a rich source of calcium, potassium, and magnesium—minerals that play a role in lowering blood pressure. Some studies suggest eating yogurt can help reduce high blood pressure. Use it in parfaits, smoothies, or simply enjoy it with fruit and honey.
4. Watermelon: Refreshing and Heart-Friendly
Watermelon is more than a summer treat. Research shows it may help lower systolic blood pressure. This sweet, hydrating fruit contains natural compounds that relax blood vessels. Try it in smoothies or eat it fresh to enjoy its blood pressure-lowering benefits in a delicious way.
5. Oats: Whole Grains That Work Wonders
Oats are a great source of whole grains, which are linked to lower blood pressure. They contain beta-glucan, a fiber known to reduce both systolic and diastolic blood pressure. Choose oats over refined grains to boost heart health. Use them in overnight oats, energy balls, or baked dishes.
6. Blueberries: Tiny Fruits with Big Benefits
Blueberries offer fiber, antioxidants, and vitamins. They contain anthocyanins, a plant compound linked to improved heart health. Studies show eating blueberries daily may reduce systolic blood pressure and improve blood vessel function. Enjoy them in smoothies, puddings, or on their own as a snack.
7. Orange Juice: More Than Just Vitamin C
100% orange juice is a natural source of potassium and a powerful antioxidant called hesperidin. Both nutrients help manage blood pressure. Studies show drinking orange juice daily can reduce systolic blood pressure. Try it fresh or mixed with carrots or turmeric for extra flavor and nutrients.
Carbs Can Help Your Heart
Managing blood pressure is about more than cutting salt. Carbs like fruits, beans, oats, and yogurt provide fiber, potassium, and other nutrients that support heart health. By focusing on these smart carbs and following the DASH diet, you can naturally improve your blood pressure and overall well-being.
