A lot of people may have heard about it before, and they may hear it again. What you eat can affect your blood pressure. Now, there has been an additional study to support such claim.

Researchers at Tulane University analyzed the data of almost 1,500 adults in more than two dozen studies and found out that eating between about 7 grams to 19 grams of fiber a day led to a reduction in both systolic as well as diastolic blood pressue. They performed a comprehensive analysis of data from 25 clinical trials and all the data pointed out to one conclusion which is adding fiber to a person’s diet has a health effect on their blood pressure.

In fact, nutritional guidelines even recommend more fiber than what was indicated in the Tulane University study. Nutritionists recommend 20 to 35 grams of fiber per day. They as well recommend keeping track on how much fiber we consume everyday as well as we should start to read food labels. Here are some foods high in fiber:

Whole grain breads and cereals. Six servings a day will give about 12 grams of fiber. This includes wheat, oat bran cereals, whole wheat muffin or toast and corn tortillas.

Fruits. Two servings a day can give at least 4 grams of fiber.

Vegetables. Three servings a day can give at least 6 grams of fiber.

Legumes. One serving a day in place of meats can give you at least 4 grams of fiber. Try as well navy beans, lentils as well as chick peas.

Seeds. A small handful of seeds can give you about 3 grams of fiber such as sunflower seeds.