According to nutritionists

Reviewed by nutritionist Kelly Plowe, MS, RD

• Foods found in the dashboard diet provide fiber, potassium, omega-3, and more.

• Costco carries many dietitian-approved dash-friendly foods including oats, nuts and berries.

• Other lifestyle factors such as sleep, exercise, and staying hydrated can also help manage blood pressure.

Almost half of American adults suffer from high blood pressure, a preventable and treatable risk factor for heart disease and stroke. The good news is that changing diet and lifestyle habits can help lower blood pressure and reduce the risk of heart disease, and a dash diet is a good starting point. Plus, you can buy everything you need at your favorite community store (Costco)!

Unlike super-restricted stylish diets, dashboard diet encourages:

• Eat vegetables, fruits and whole grains

• Includes fat-free or low-fat dairy products, fish, poultry, beans, nuts and vegetable oils

• Limit foods with high saturated fat content, such as fatty meat, whole fat dairy products, and tropical oils such as coconut, palm kernel and palm oil

• Limit sugar-filled beverages and candy

In this article, we will introduce foods recommended by dietitians to store high blood pressure at Costco.

1. Safe fishing of Ahi tuna

Canned tuna is a convenient, affordable way to incorporate more protein into your meals and snacks. “Tuna is also a great source of omega-3 fatty acids,” said Lauren Manaker of MS, RDN, LD. Dietary healthy omega-3 fats (such as DHA and EPA) are associated with lowering blood pressure. Additionally, studies have shown that eating a variety of protein from different sources (think meat, fish, beans and whole grains) can reduce the risk of hypertension.

“Safe fishing of AHI tuna is a convenient option available to Costco. It is different from other tuna brands because it guarantees mercury levels below the FDA action limit,” Manaker added.

Between two whole wheat breads as a sandwich or tender bibb lettuce, try our Lemon-Dill Tuna Salad. A serving of food contains nearly 30 grams of protein and less than 500 mg of sodium.

2. Unsalted nuts

“Kirkland Signature Salt-free Mixed Nuts are someone who wants to control or lower blood pressure and is a great pantry.”

The 1 ounce serving does not contain sodium, which is a great snack option. About 70% of our diet comes from packaged and processed foods, just like many convenient snack foods. There is also 190 mg of potassium in a serving. This only accounts for 5% of your daily needs, but it is still an added bonus, especially as a sodium-free snack.

Studies have shown that eating enough potassium is about 4,700 mg per day, is key to promoting healthy blood pressure. According to the garden, a potassium-rich diet can help manage blood pressure in two simple ways. First, it can help your body remove extra sodium through urine, thereby lowering blood pressure. Second, potassium helps blood vessels relax, making blood flow more easily and lowers the pressure in the blood vessels.

“Nuts are also a good source of fiber, and eating a high-fiber diet is associated with lowering blood pressure,” Garden said.

3. olive oil

“Costco is a great place to buy affordable high-quality oils and salad seasonings,” said Dana Taylor of MPA, RDN, LD. “Looking for olive oils that support healthy blood pressure, heart health and have anti-inflammatory properties.”

Studies have shown that high oleic acid and antioxidant polyphenol content in olive oil is beneficial for lowering blood pressure, which is why it is usually recommended as one of the best fat options for hypertension.

Looking for inspiration on how to use this heart-healthy oil? Check out our 13 healthy homemade salad dressings made with olive oil or this olive oil-burning summer pumpkin. Serve with grilled chicken or fish for a quick and healthy dinner.

4. Quinoa

Kirkland Signature Organic Quinoa is a dietitian-approved Costco's favorite to lower blood pressure. “Each serving of quinoa contains 3 grams of fiber and 6 grams of protein, providing a great addition to any salad, cereal bowl or stir-fry,” said Ana Pruteanu of MS, RD.

Eat at least a high-fiber diet every day, at least 25 grams for women and 38 grams for men, which can help you manage high blood pressure. “The digestive fibers of gut microbial digestion produce short-chain fatty acids, healthy compounds that have antihypertensive effects,” Pruteanu explained.

There are many ways to enhance fiber intake through quinoa. From Cereal Bowls (try this vegan superfood cereal bowl recipe) to healthy dessert recipes like our Almond Butter Blonde.

5. Frozen berries

Don't leave Costco without snatching Kirkland Signature Thr Berry mixture from the freezer aisle. “The berries are filled with potassium and fiber and play a key role in lowering blood pressure,” said RDN MS Vanessa Imus.

Forgot to mold berries in the crisp drawer of the refrigerator. Frozen berries are very versatile and have a longer shelf life than fresh berries. “You can throw them into Greek yogurt, mix them into smoothies, or even stir them into oatmeal for a heart-healthy, antioxidant-rich booster,” Imus suggests. Check out 14 recipes starting with a bag of frozen berries for inspiration.

6. Rolling oats

Registered dietitian Patricia Kolesa, MS, RDN recommends storing whole grain rolls of oats on Costco. “Each serving contains 4 grams of fiber or 14% of the recommended daily value. Plus, they are sodium-free and are a great choice for those who want to reduce overall sodium in their diet.”

Studies have shown that people who consume whole wheat oats effectively reduce systolic blood pressure compared to those who consume modified cereals. This is especially true in people with high blood pressure.

Check out our Blueberry Lemon Energy Balls, these high-fiber apple raspberry roasted oats, and this easy salted oat recipe.

7. Salmon

Costco is a great place to buy heart-healthy salmon. Whether it is canned salmon or fresh, it provides the benefits of lowering blood pressure. “Go to Kirkland to sign wild Alaska pink salmon,” M.Ed., Rd, Ld. Lisa Andrews said. “Although these jars are divided into 6 ounces, they can be separated to make two servings or shared with friends.”

Studies have shown that consumption of omega-3 fatty acids from fish can help lower blood pressure by reducing inflammation and improving blood vessel function. “The goal is at least two per week,” Andrews said. Check out our salmon salad stuffed avocado recipe.

Other strategies to improve blood pressure

Diet A healthy diet like the dashboard diet is a way to manage your blood pressure. Other lifestyle factors that help lower blood pressure include:

• Keep hydrated. “Dehydration can cause blood vessels to contract, reduce blood flow and raise blood pressure,” Kolesa said. The general rule of thumb is to have 64 ounces of water a day, but some people may need more depending on factors such as activity level, health status, age and gender.

• Priority sleep. Get at least seven hours of sleep a night to prevent healthy blood pressure and illness.

Bottom line

Costco has a variety of heart-healthy ingredients that can help lower blood pressure. In addition to adding these nutritionist favorites to your Costco cart, try following a dash diet, stay hydrated, exercise regularly, and prioritize sleep to help you lower your blood pressure.

Read the original article about Eatwell