Key Takeaways:

• Focus on whole, unprocessed foods rich in nutrients.
• Limit sodium intake to manage blood pressure.
• Choose heart-healthy fats and increase omega-3 fatty acids.
• Incorporate fiber-rich foods and limit added sugars.
• Stay hydrated and monitor blood pressure and cholesterol regularly.

Nutrition Tips for Managing High Blood Pressure and Heart Disease – High blood pressure and heart disease are often linked to lifestyle factors, such as diet, lack of exercise, and smoking. Adopting a heart-healthy diet can help manage blood pressure, reduce cholesterol levels, and support overall cardiovascular health. Here are 11 nutrition tips to help you take control of your heart health.

1. Focus on Whole Foods

Whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and nuts are rich in potassium, magnesium, unsaturated fats, lean protein, and fiber, all of which support heart health.

Eating a variety of these foods ensures you get a range of nutrients essential for maintaining a healthy heart. For instance, potassium helps regulate blood pressure, while fiber aids in reducing cholesterol levels.

2. Limit Sodium Intake

The American Heart Association recommends consuming less than 2,300mg of sodium per day (about 1 teaspoon). Sodium is most commonly found in processed foods and seasonings such as bacon, chips, pretzels, condiments, and prepackaged foods. Reduce sodium by choosing fresh foods or using herbs, spices, and other flavorings to season meals instead of salt.
By limiting sodium intake, you can prevent the retention of excess fluid, which can increase blood pressure and strain the heart.

3. Choose Heart-Healthy Fats

Unsaturated fats, such as olive oil, nuts, avocados, and fatty fish (salmon, mackerel), help to reduce heart disease risk by lowering “bad” (LDL) cholesterol and increasing “good” (HDL) cholesterol. They also aid in reducing inflammation and supporting the heart.

Avoid saturated and trans fats found in processed foods, fried foods, and fatty animal products like chicken skin, bacon, butter, and fatty beef, which can clog arteries and contribute to heart disease.

4. Increase Omega-3 Fatty Acids

Omega-3 fatty acids are another type of healthy fat that the body isn’t able to make on its own. They aid in making hormones that regulate blood clotting, keeping artery walls and cells healthy, and reduce inflammation. Foods rich in omega-3 fatty acids include flaxseeds, chia seeds, walnuts, and fatty fish. Consider omega-3 supplements under the guidance of your dietitian or healthcare professional.

5. Stay Active

Physical activity is an important part of keeping your heart and body healthy. Focus on doing what you enjoy most—walking, dancing, boxing, yoga, weight lifting—if you’re moving, you’re exercising! Aim for 30 minutes 5 times per week.

Practical Tips:

• Prioritize Lean Proteins: Protein aids in keeping your muscles strong and helps you feel satisfied from your meals. Choose lean protein sources such as skinless poultry, legumes, tofu, and lean cuts of meat. This will also help to reduce saturated fat intake.
• Incorporate Fiber-Rich Foods: Fiber aids in management of high blood pressure and heart disease in several ways: it aids digestion, can contribute to a feeling of fullness, can improve blood sugar levels, aids in healthy weight loss, and has been shown to help reduce cholesterol levels, blood pressure, and inflammation. Fiber is found in whole foods—consume plenty of whole grains, fruits, vegetables, and legumes. It is recommended that women consume 21-25g per day and men consume 30-38g per day.
• Limit Added Sugars: Consuming too many added sugars often turns into a lot of empty calories—aka calories that have little to no nutritional value (fiber, vitamins, minerals, etc). Added sugars are found in highest amounts in sugary beverages, sweets, condiments, and processed foods. Checking nutrition labels to look for added sugars, switching to natural sweeteners such as honey, or finding more nutritious alternatives to foods you enjoy is a great start.
• Moderate Alcohol Consumption: Limiting alcohol intake can help manage blood pressure and support heart health. Drinking has been shown to increase blood pressure levels to unhealthy amounts.
• Stay Hydrated: Proper hydration is so important! It supports overall health, regulates body temperature (including cardiovascular function), and makes up about 60% of your body. Tips to staying hydrated include: carrying a water bottle with you, drinking water regularly throughout the day, adding fruit or citrus to spice up the flavor, and limiting intake of caffeine and sugary beverages.
• Monitor Blood Pressure and Cholesterol: Regularly check blood pressure and cholesterol levels to monitor your progress. Working with a dietitian can help you create strategies customized to you to help reach your blood pressure and cholesterol goals!

Prioritizing heart-healthy nutrition is a proactive step in managing high blood pressure and heart disease. By making thoughtful dietary choices and embracing a balanced and nutrient-rich diet, individuals can contribute to the well-being of their cardiovascular system. Always consult with a healthcare professional or a registered dietitian to create a personalized nutrition plan tailored to individual health needs and goals. Together with medical guidance, these nutrition tips can be powerful tools in supporting heart health.

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