Which Carbs Can Lower Your Blood Pressure?
Approximately 1 out of 2 U.S. adults has high blood pressure, putting them at an increased risk of stroke, heart attack and other undesired outcomes.
Centers for Disease Control and Prevention. High Blood Pressure Facts. When a person is diagnosed with high blood pressure, the first diet tip that is typically given is to limit the consumption of dietary sodium. And while that is probably a good idea, there are many other nutrients that play a role. Following the Dietary Approaches to Stop Hypertension, or DASH diet, has been shown to lower blood pressure significantly. It emphasizes foods like whole grains, vegetables, fruits, nonfat or low-fat milk and dairy foods, lean meat, poultry, fish, nuts, seeds, legumes and healthy fats.
If you are a carb lover and have high blood pressure, the good news is that the DASH diet includes several carb-rich foods. And opting for plant-based carbohydrate-containing foods such as fruits, vegetables and whole grains may help lower blood pressure. Conversely, too many added sugars from foods like sugar-sweetened beverages are associated with higher blood pressure levels and higher hypertension risk. Limiting ultra-processed carbs like doughnuts and candy and focusing on carbs that are more nutrient-dense is a good rule of thumb when navigating your carb choices. Here are some of the best carbs to include in your diet for healthy blood pressure levels.
Excerpted from Eating Well
