Foods that are low in sodium and high in magnesium, calcium or potassium such as white beans, plain fat-free yogurt, sweet potatoes, bananas, and broccoli are best for reducing and managing blood pressure levels, according to Prevention. Reducing sodium is key for reducing blood pressure; however it should be balanced by increasing other essential minerals in to reduce the risk of stroke and heart attack.
Plant-based foods are low in sodium and high in potassium, making plant-based diets, such as veganism or vegetarianism, good approaches for those with high blood pressure according to U.S.News. People should strive for 4,700 milligrams of potassium per day by including foods such as bok choy, Brussels sprouts, bananas, butternut squash and lentils. Whole grains and legumes are rich sources of fiber and have little or no fat and cholesterol, making them excellent choices on a heart-healthy diet.
Generally, the recommended amount of sodium is less than 2,300 milligrams per day, according to Mayo Clinic. Those with higher sensitivity to salt, including those over the age of 51, African Americans and those who have been diagnosed with diabetes, chronic kidney disease or hypertension, should limit sodium to 1,500 milligrams per day. Limiting or avoiding processed foods naturally cuts a large amount of sodium from a person's diet. Other methods include reading nutrition labels and replacing table salt with herbs and spices for flavor.