The DASH Diet is the best eating plan to follow if you have high blood pressure, or have a family history of high blood pressure (also called hypertension). While adopting an entire eating plan can be daunting – especially if your current diet consists of subs, pizza, and potato chips – adding just a few new foods each week can bring you quick results.

If you have high blood pressure you should be aware of the sodium in your diet. Potassium* is also important, as potassium offsets the effects of sodium by helping your body excrete more sodium. Try adding these 9 foods to your diet over the next two weeks, and you’ll see a reduction in your blood pressure, and maybe even a drop in weight. Even a small weight loss of 4-8 pounds can reduce blood pressure.

  • Bananas

Bananas are loaded with potassium (about 420 milligrams), easy to eat, and versatile. You can add them to a glass of milk and make a smoothie, slice them onto yogurt, or just eat one for a snack. Make grain foods better for you –  top your cereal or a slice of whole grain toast or waffle with a sliced banana and a drizzle of maple syrup. Make a banana into a well rounded snack by smearing it with 2 teaspoons of natural nut-butter.

  • Potatoes

The lowly potato is sometimes dissed, but both white and sweet potatoes are high in potassium (over 600 milligrams in white potatoes!). They are also a good source of vitamins C, and a medium (4-inch) potato provide about 2-3 grams of fiber.

  • Milk and yogurt

Milk is a powerhouse of nutrients including protein, calcium, and potassium. With about 350 milligrams of potassium per 8 ounces, adding a glass of cow’s milk to your meal is an easy way to lower your blood pressure. An 8-ounce glass of milk also makes a simply fantastic post-workout snack. Add a banana or a cup of berries and milk to your blender or smoothie-maker and you have an even better post-workout snack! Yogurt also makes a great snack. Use plain yogurt as a base to top with flavor – fresh/canned/frozen fruit, a small drizzle of honey or maple syrup, granola – create your own combos.

  • Raisins and Dried Cherries

Raisins are high in potassium but try adding more dried cherries to your diet too for an extra boost of antioxidants which help support heart health, and may even help reduce inflammation. You can add them to your oatmeal, or tossed salads, or throw some into your slow cooker with chicken or a lean pork loin roast.

  • Tuna or Salmon

These fish contain heart-healthy omega-3 fatty acids which lower your risk for heart disease. They also may help lower inflammation.

  • Oatmeal

Good old fashioned oats are still good for you. This timeless breakfast offers a satisfying dose of fiber as well as 150 milligrams of potassium and 4 grams of fiber per 1/2 cup dry. Skip the ‘instant’ varieties (high in sodium and sometimes sugar) and use Old Fashioned or Quick (both offering almost identical nutrition).


*Note:Speak to your doctor and dietitian if you have kidney disease, as you may need to limit your potassium intake.