6 Foods To Fight High Blood Pressure

Keep your BP at its healthiest with these protective whole foods that can help to lower blood pressure in as little as 2 weeks.

- Lisa Turner

Nearly half of US adults have high blood pressure, according to 2018 data from the American Heart Association, and the number of deaths from high blood pressure increased by almost 38%. The good news: In many cases, it can be controlled by dietary changes alone. The DASH (Dietary Approaches to Stop Hypertension) diet — which avoids salt, alcohol and caffeine and emphasizes vegetables, fruits, low-fat dairy, legumes, nuts, seeds and whole grains — has been shown to reduce your blood pressure in just two weeks. Some foods are especially beneficial; load your plate with these six and protect yourself from heart attack and stroke.

Beet greens are rich in magnesium, antioxidants and potassium, a mineral that balances the effects of sodium in the body. A number of studies link dietary potassium with reduced blood pressure, and several meta-analyses show high potassium intake drops the risk of stroke by about 25%. Other high-potassium foods include potatoes, sweet potatoes, mushrooms, spinach, lima beans, zucchini and tomatoes. Try this: Chop beet greens and sauté with leeks, garlic, black olives and red pepper flakes; toss whole beet greens with diced sweet potatoes, white potatoes and olive oil and roast until tender; mix beet greens with steamed green beans, tomatoes and feta cheese, and drizzle with a garlicky lemon dressing.