Examples of eating plans that can help control blood pressure include diet approaches to stop hypertension and the Mediterranean diet. The DASH diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts. Limit foods rich in saturated fat, such as fatty meats and full-fat dairy products. However, a 2017 study did not find that eating salt-fermented vegetables increased the risk of high blood pressure, despite its high sodium content. A 2020 rodent study found that beta-glucan and avenantramide C, both present in oats, lower levels of malondialdehyde, a marker of oxidative stress in hypertensive rats. These results suggest that the ingredients in oatmeal may help prevent high blood pressure and protect heart health in other ways. Beets and beet leaves are exceptionally nutritious, and eating them can help promote healthy blood pressure. They are high in nitrates, which help relax blood vessels and can lower blood pressure. It is not recommended to drink alcohol on a heart-healthy diet. Moderate alcohol consumption is defined as no more than one drink per day for women and no more than two drinks per day for men. Keep in mind that alcohol should be avoided with some medical conditions or medications. Studies have shown that diets high in cruciferous vegetables have led to lower levels of heart disease and longevity. On the other hand, eating plenty of red meat, fried foods, salt, and added sugars can contribute to high blood pressure. If you have high blood pressure or high blood pressure, a healthy diet and smart food selections can help you manage or prevent your condition. So lose extra weight, exercise and take any medications your doctor prescribes. Then you can start reducing calories and portions, to lose weight and control your blood pressure. If you have high blood pressure levels or are looking for healthy blood pressure, adding some of the foods in this article to your diet may help. In addition, the results of a review of 11 studies suggested that eating flaxseed may help lower blood pressure, especially when consumed in their whole seed form for 12 weeks or more. When most people hear nitrate, the first thing they think of is processed meat because artificial nitrate is added to bacon, hot dogs and salami for preservation. "When taken from animal sources, nitrate is converted into carcinogenic nitrosamine in your…