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American Heart Month: BLOOD PRESSURE, Carbs & Fiber


I saved my favorite for last …. CARBS


There are many studies that show increasing your fiber intake may help reduce your blood pressure. (1, 2). So I gathered some recommendations and tips from a couple of sources for improving your choices in carbohydrates:

1. Recommendations by the NIH (3):


  • Limiting carbohydrates to 55% of daily calories

  • Aim for 30 grams (g) of daily fiber

  • Particularly try to choose foods high in soluble fiber (oats, bran, split peas and lentils, kidney, black, and navy beans)







2. WebMD choices for increasing fiber (4)


Fruits: apples, apricots, bananas, dates, grapes, mangoes, melons, oranges, peaches, pineapples, raisins, strawberries, tangerines, tomatoes

Veggies: beet greens, broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes

Meat & dairy: tuna, fat-free yogurt, skinless poultry, nuts, & legumes





ACTION (Try It):

  • Start examining labels for fiber content

  • Explore what % of calories in your diet come from carbs

  • Try some higher fiber choices with your meals

REFERENCES:
1. WebMD. “High-Fiber Diet May Fight High Blood Pressure’. WebMD. Mar 04, 2005. https://www.webmd.com/hypertension-high-blood-pressure/news/20050304/high-fiber-diet-may-fight-high-blood-pressure

2. Citroner, George. “Science Finds Simple Way to Lower Diabetes, High Blood Pressure Risk: Fiber”. Healthline. Oct 03, 2019. https://www.healthline.com/health-news/fiber-can-help-with-t2d-and-heart-disease

3. Medline Plus. “High blood pressure and diet”. Medlineplus.gov. 1997-2023. https://medlineplus.gov/ency/article/007483.htm

4. Bruce, Debra. “High Blood Pressure Diet”. WebMD. Sept 17, 2021. https://www.webmd.com/hypertension-high-blood-pressure/guide/high-blood-pressure-diet

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