According to nutritionists

Reviewed Diettian Kelly Plaow, MS, RD

• Dash Diet’s foods provide fiber, potassium, omega-3 and more.

• Costco carries many dashed dashes diet -friendly foods, including oats, nuts and berries.

• Other lifestyle factors such as sleep, exercise and hydrated also help to control blood pressure.

Almost half of the American adults have high blood pressure, which is avoided and treated with a risk factor for heart disease and stroke. Good news is that changes in your eating and lifestyle habits can help you reduce your blood pressure and reduce the risk of heart disease, and the dash diet is a great place to start. You can also shop for everything you need at your favorite neighborhood big boxes – Costco!

Unlike particularly restricting FAD diets, Dash Diet promotes:

• Eating vegetables, fruits and healthy grains

• Including dairy products without fat or low fat products, fish, poultry, beans, nuts and vegetable oils

• Restricts foods high in saturated fat such as fatty meat, full fat dairy products and tropical oils such as coconut, palm core and palm oils

• Restricting sugar sweetened drinks and sweets

In this article, we will cover the foods recommended by nutritionists to buy Costco to increase blood pressure.

1. Safe catch Ahi tuna

Canned tuna is a convenient, accessible way to include more protein in your dishes and snacks. “Tuna is also a great source of omega-3 fatty acids,” says Lauren Manaker, MS, RDN, LD. Eating healthy omega-3 fat such as DHA and EPA is associated with lower blood pressure. In addition, studies show that eating different proteins from different sources – think about meat, fish, beans and whole grains – can reduce the risk of developing high blood pressure.

“A safe catch Ahi Tuna is a convenient choice for Costco. It is distinguished from other tuna brands because it guarantees that mercury levels are lower than the FDA action limit, ”says Manacker.

Try our lemon-krape tuna salad between two pieces of healthy wheat bread as a sandwich or with a gentle Libbo salad. One serving contains almost 30 grams of protein and less than 500 milligrams of sodium.

2. Unsalted mixed nuts

“The birch signature unsalted mixed walnut is a great storage tuft that needs to be stored at hand for those who want to control or lower blood pressure,” says Beverly Garden, RD, LDN.

There is no sodium for 1 ounce of ounce, making it a great selection of snacks. About 70% of our diet is obtained from packed and recycled foods, as are many comfortable snacks. The couple also contains 190 mg of potassium. This is only about 5% of your daily needs, but it is still an additional advantage, especially as a sodium snack.

Studies show that potassium, about 4,700 mg daily, should be consumed to promote healthy blood pressure. According to Gardo, a diet rich in potassium can help control blood pressure in two simple ways. First, it helps your body eliminate extra sodium through urine, which can lower blood pressure. Second, the potassium helps to relax the blood vessels, making it easier for the blood to flow and reduce the pressure in the blood vessels.

“Nuts are also a good source of fiber, and eating diet high in fiber is associated with lower blood pressure,” says Garden.

3. Olive oil

“Costco is a great place to buy accessible, high quality oils for cooking and salad sauces,” says Dana Taylor, MPA, RDN, LD. “Look for extraverted olive oil that maintains healthy blood pressure, heart health and anti-inflammatory properties.”

Studies show that olive oil high oleic acid and antioxidant polyphenol levels are beneficial to lower blood pressure, so it is often recommended as one of the best choices of hypertension fat.

Looking for inspiration, how to use this heart with healthy oil? View our 13 healthy homemade salad sauces made from olive oil or this olive oil spreading summer pumpkin. Serve next to fried chicken or fish for a quick and healthy dinner.

4. Quinoa

Kirkland Signature Organic Quinoa is a nutritionist confirmed by Costco’s favorite blood pressure lowering. “With 3 grams of fiber and 6 grams of protein per serving, Quinoa perfectly complements any salad, grain bowl or stir,” says Anna Prutean, MS, Rd.

With a diet high in fiber, at least 25 g of women and 38 grams of men can help you control high blood pressure daily. “Intestinal microbial digestive fiber, which produces short chain fatty acid, health-stimulating compounds with antihypertensive effect,” explains Pruteanu.

There are many ways to increase fiber consumption using Quinoa. Universal gluten-free grain can be used in everything, starting with grain bowls-try this vegan superfood grain bowl recipe -It healthy dessert recipes, such as our almond butter-quinoa blondes.

5. Frozen berries

Do not leave Costco without clinging the Kirkland to write a mixture of three berries from the freezer passage. “The berries are packed with potassium and fiber that play a key role in lowering blood pressure,” says Vanessa Imus, MS, RDN.

Forget the berries into a crisper refrigerator drawer. Frozen berries are incredibly universal and have a longer shelf life than their fresh colleagues. “You can throw them into Greek yogurt, mix it into a cocktail, or even mix it into oatmeal to make a healthy, antioxidant-rich impetus,” Im recommends. Check out these 14 recipes that start inhalation bag with frozen berries.

6. Oats are displayed

Registered nutritionist Patricia Colesa, MS, RDN recommends accumulating on non -shredded grain oats Costco. “Each serving contains 4 grams of fiber or 14% recommended daily value. In addition, they do not have sodium, so they are a great choice for those who want to reduce the total sodium in their diet.”

Studies show that people who used whole grain oats effectively reduced systolic blood pressure compared to people who consume refined grains. This is especially true for people with hypertension.

View our blueberry and lemon energy balls, these tall fiber apple steaks baked oats and this light savory oatmeal recipe.

7. Salmon

Costco is a great place to buy a healthy heart. Whether it is canned salmon or fresh and both offer blood pressure lowering benefits. “Go to” Kirkland Signature Wild Alaskan Pink Salmon, “says Lisa Andrews, M.Ed., Rd, Ld. “Although these cans are 6 portions of ounces, they can be divided to make two servings or share with a friend.”

Studies show that omega-3 fatty acids from fish can help reduce blood pressure, reducing inflammation and improving blood vessels. “See at least two servings a week,” says Andrews; View our avocado recipe built by Salmon Salad Salad.

Other strategies of better blood pressure

Eating a healthy diet like Dash Diet is one way to control your blood pressure. Other lifestyle factors to help lower blood pressure:

• Be hydrated. “Dehydration can cause blood vessels to restrain, reduce blood flow and increase blood pressure,” says ATC. The general rule of the thumb is 64 ounces of water per day, but some people may need more, depending on factors such as activity, health, age and gender.

• Prefer sleep. Get at least seven hours of sleep for a healthy blood pressure and disease prevention overnight.

The essence

Costco has a variety of healthy ingredients to help lower blood pressure. In addition to these nutritional favorites to your Costco basket, try to follow a diet, follow a diet, follow hydrates, regularly exercise and prioritize sleep to help lower blood pressure.

Read the original article about Eatingwell