top of page

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

1. WebMD. “High-Fiber Diet May Fight High Blood Pressure’. WebMD. Mar 04, 2005.

2. Citroner, George. “Science Finds Simple Way to Lower Diabetes, High Blood Pressure Risk: Fiber”. Healthline. Oct 03, 2019.

3. Medline Plus. “High blood pressure and diet”. 1997-2023.

4. Bruce, Debra. “High Blood Pressure Diet”. WebMD. Sept 17, 2021.

Recent Posts

See All


bottom of page