Final answer:
To decrease blood pressure, strong evidence supports eating recommended amounts of fruits and vegetables, which are high in vitamins, phytochemicals, and potassium. Limiting the intake of sugary beverages and processed foods high in sodium and added sugars is also beneficial for blood pressure management.
Step-by-step explanation:
Strong evidence supports eating recommended amounts of fruits and vegetables to decrease blood pressure. These foods are high in vitamins and phytochemicals, and they often contain potassium which has been associated with lower blood pressure levels.
In contrast, it is advised to limit the intake of sugary beverages and foods high in sodium and sugars, as they can contribute to increased blood pressure. While salmon is a good source of omega-3 fatty acids which are beneficial for heart health, and potatoes contain potassium, the broader category of fruits and vegetables is specifically emphasized for blood pressure management.
It is also important to avoid processed foods which are typically higher in sodium and to choose whole fruits instead of juices because they are higher in fiber. Incorporating a variety of different fruits and vegetables, such as green leafy vegetables like spinach and broccoli, as well as orange vegetables like carrots and sweet potatoes, will help reduce the risk of chronic diseases including high blood pressure. Additionally, limiting extras like added sugars and saturated fats, while choosing foods with lower sodium content, are key dietary changes for maintaining healthy blood pressure levels.