If youve been avoiding these foods because you think theyll spike your numbers, get ready for a surprise.

Photo: Heami Lee.

If youre trying to manageor preventhigh blood pressure, it can sometimes be hard to know what to eat.

a recipe photo of EatingWell’s Spiced Roasted Walnuts

Photo:Photo: Heami Lee. EatingWell design.

No wonder dietitians are concerned.

If youve been avoiding these six foods, they want you to bring them back to the table!

Potassium-rich diets are consistently linked to lower blood pressure levels, she adds.

A chart of the blood pressure ranges recognized by the American Heart Association. The text reads “Measuring your blood pressure and understanding the readings is critical to prevent and diagnose blood pressure conditions like hypotension and hypertension. These are the ranges recognized by the American Heart Association.” The categories are the following: Low blood pressure with a systolic reading of 90 mmHg and a diastolic reading of less than 60 mmHg. Normal blood pressure with a systolic reading of less than 120 mmHg and less than 80 mmHg. Elevated blood pressure with a systolic reading of 120-129 mmHg and less than 80 mmHg. Hypertension stage 1 blood pressure with a systolic reading of 130-139 mmHg or a diastolic reading of 80-89 mmHg. Hypertension stage 2 blood pressure with a systolic reading of 140 or higher or a diastolic reading of 90 or higher mmHg. Hypertensive Crisis blood pressure with a systolic reading higher than 180 or a diastolic reading of higher than 120.

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And theres proof they work!

Avocados

The green goddess fruit has risen in popularity thanks to the avocado toast trend.

They also contain antioxidants and fiber, contributing to overall cardiovascular health.

Frozen foods often get a bad reputation because people assume theyre loaded with sodium and preservatives.

But science tells a different story, she says.

Flash-freezing locks in nutrients that support healthy blood pressure, like potassium, fiber and antioxidants.

That doesnt just cut down on trips to the store.

It makes eating those blood pressure-lowering fruits and veggies easier.

However, choosing low-fat options minimizes these issues.

Plus, dairy foods are filled with nutrients like calcium, potassium and magnesium that help regulate blood pressure.

The protein in dairy also contains specific peptides that may help lower blood pressure.

Plus, some are swimming in salt, which can mean extrasodium.

But dont let that stop you!

Nuts are a delicious way to work more potassium into your diet.

And there are plenty of low-sodium and unsalted varieties to choose from.

Soy Foods

A popular misconception is thatsoy foodsare highly processed and should be avoided.

This couldnt be further from the truth!

Research has found that a soy-rich diet may significantly lower blood pressure.What makes it so powerful?

These compounds boost enzymes that increase nitric oxide production, which helps widen blood vessels and reduce blood pressure.

If soy foods arent a regular part of your diet, try thisVegan Superfood Grain Bowl.

1 dietitian-approved lunch for high blood pressure.

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The Bottom Line

Managing high blood pressure requires healthy, balanced dietary choices.

However, theres a lot of misinformation out there about which foods are good and bad for blood pressure.

U.S Department of Agriculture.

FoodData Central.Bananas, raw.

2023;15(9):e46116.

doi:10.7759/cureus.46116

McLean RM, Wang NX.Potassium.Advances in Food and Nutrition Research.

2023;129(11):1976-1983. doi:10.1017/S0007114522002690

U.S Department of Agriculture.

FoodData Central.Avocado, raw, all commercial varieties.