Foods That Fight Hypertension & Heart Disease

By reducing your sodium, red meats and sweets intake and increasing certain healthy foods in your diet, you can fight hypertension (also known as high blood pressure) and heart disease. Dietary changes can lower your blood pressure, thus promoting heart health.

Whole Grains

According to the Dietary Approaches to Stop Hypertension (DASH) diet, you should consume seven to eight servings of grains a day (in a 2,000 calorie diet), with at least three servings coming from whole grains. These are usually high in fiber, which is also good for your heart. The American Heart Association is among the medical organizations that recommend the DASH diet.

Fruits and Vegetables

The average American eats two to three servings of fruits and vegetables (combined) a day, but the DASH diet recommends eight to 10 servings split between fruits and vegetables. Fruits and vegetables are high in vitamins, minerals and soluble fiber, which can lower your cholesterol, making for a healthier heart, according to the Mayo Clinic website.

Dairy

You should consume two to three servings of low-fat or nonfat dairy products a day under the DASH diet. Skim milk, fat-free or low-fat yogurt and cheese, and egg whites or egg substitutes are all smart choices for heart-healthy dairy, according to the Mayo Clinic.

Lean Meats

The DASH diet de-emphasizes red meat, instead focusing on fish and poultry to make up the daily two or less servings of meat in your diet.

Legumes, Seeds and Nuts

Seeds, nuts and legumes are high in protein, substituting well for the red meats you will be cutting out of your diet. Four to five servings of these foods should be eaten per week.