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High blood pressure (or hypertension) is one of several key risk factors for heart disease—the leading cause of death in the U.S.

And even more shocking, almost half of U.S. adults have hypertension. It’s usually tough to detect on your own as there aren’t many noticeable signs or symptoms. Measuring your blood pressure with a monitor is the best way to learn if you’re within a healthy range. 

The good news is that blood pressure can be managed through lifestyle changes like reducing stress, staying active, not smoking, and eating a healthy diet. 

As far as diet goes, the American Heart Association recommends eating primarily plant-based foods, low-fat dairy, skinless poultry and fish and non-tropical vegetable oils. 

They suggest limiting saturated and trans fats, alcohol, sodium  [SALT], fatty meats and added sugars.

That said, certain foods have key nutrients or unique properties that expand blood vessels and lower blood pressure.  

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When it comes to eating healthy, knowing what to avoid is just as important as knowing what to eat. Nutritionists often recommend cutting certain foods from your diet to improve overall health, boost energy, and help you feel your best. 

Many of these foods might be staples in your pantry, but they can negatively impact your well-being over time. By making small changes and eliminating these items, you can set yourself up for success.

Margarine is often marketed as a healthy alternative to butter, but many varieties contain trans fats, which are harmful to your heart. 
Trans fats can raise bad cholesterol and lower good cholesterol, leading to an increased risk of heart disease. 
Choosing healthier fats, like olive oil or avocado, can provide the benefits of fat without the health risks. Making this simple switch can protect your heart in the long run.

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