Try boosting your consumption of foods rich in potassium, such as:Ĭaffeine is a stimulant that may raise your blood pressure. Potassium can counteract the effect that sodium has on your blood pressure. Sodium can increase your blood pressure, so limit your intake to 1,500 milligrams or less per day. Instead, try to focus on consuming healthy monounsaturated and polyunsaturated fats that can be found in things like avocados, olive or canola oil, and nuts. Examples include fast food, hot dogs, and frozen food. Try not to eat foods that are high in saturated or trans fats. whole grains, such as brown rice and whole grain bread.fat-free or low-fat dairy products, such as cheese and yogurt.fish, particularly those rich in omega-3 fatty acids.fruits, such as apples, oranges, and bananas.vegetables, such as spinach, broccoli, and carrots.Focus on heart-healthy foodsįoods that are part of a heart-healthy diet include: Follow the 20 tips below to help lower your overall blood pressure, including your diastolic blood pressure.
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