Blood pressure levels depend on more than just sodium intake. Healthy carbohydrates provide important nutrients like potassium, fiber, vitamins, and minerals. These nutrients help support healthy blood pressure and heart health. Eating foods such as fruits, beans, yogurt, and oats can bring these benefits.
Nearly half of all adults in the U.S. have high blood pressure. This condition raises the risk of stroke, heart attack, and other health problems. When diagnosed, people are often told to reduce sodium in their diets. While this advice is helpful, many other nutrients also matter.
Following the DASH diet — Dietary Approaches to Stop Hypertension — has been proven to lower blood pressure. This diet focuses on whole grains, vegetables, fruits, low-fat or nonfat dairy, lean meats, fish, nuts, seeds, legumes, and healthy fats.
If you enjoy carbohydrates and have high blood pressure, there is good news. The DASH diet includes many carb-rich foods. Choosing plant-based carbs like fruits, vegetables, and whole grains may help reduce blood pressure.
On the other hand, too much added sugar from drinks like soda is linked to higher blood pressure and greater risk of hypertension. It’s best to limit processed carbs like doughnuts and candy. Instead, choose carbs that are nutrient-rich.
Here are seven carb-rich foods that can help keep your blood pressure healthy:
1. Bananas
Bananas are famous for their potassium content. The American Heart Association recommends that adults with blood pressure above 120/80 increase potassium intake. Eating bananas is an easy way to do this. You can eat a banana on the go or add it to recipes like chocolate-banana smoothies or tart cherry nice cream.
2. Beans
Beans provide natural carbohydrates, plant-based protein, and minerals such as magnesium, which supports blood pressure control. They also contain fiber that may help regulate blood pressure. Try adding beans with dishes like black bean salad or chicken fajita bowls.
3. Yogurt
Yogurt contains live cultures that support gut health, and it also offers calcium, magnesium, and potassium — minerals that help control blood pressure. Studies show yogurt may help lower blood pressure in people who have hypertension. Enjoy yogurt plain or in recipes like frozen yogurt parfaits or fruit smoothies.
4. Watermelon
Watermelon is juicy and sweet, and it may help lower systolic blood pressure. Research shows watermelon consumption reduces blood pressure, making it a great fruit choice. Try it in a watermelon-peach smoothie.
5. Oats
Whole grains like oats have more fiber, vitamins, and minerals than refined grains. Eating oats regularly is linked to lower risk of high blood pressure. Oats contain beta-glucan fiber, which can lower both systolic and diastolic blood pressure.
Recipes like overnight oats or baked oatmeal with pears are good ways to enjoy oats.
6. Blueberries
Blueberries are rich in fiber, vitamins, minerals, and anthocyanins, which are natural compounds that may help improve blood vessel health. Eating about a cup of blueberries daily might reduce systolic blood pressure. Enjoy blueberries fresh or in snacks like blueberry-lemon energy balls or chia pudding.
7. Orange Juice
100% orange juice is a natural source of potassium and contains antioxidants such as hesperidin. Studies show drinking orange juice daily may lower systolic blood pressure in people with prehypertension. Try carrot-orange juice or orange-ginger-turmeric shots for a tasty boost.
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