High blood pressure is known as a silent killer because it has few early warning symptoms, but can lead to heart attacks, kidney failure and strokes. Fortunately, high blood pressure can be easily detected, and once you have received a diagnosis of high blood pressure, you can take measures to control it. Medications can help to lower blood pressure, but the National Heart Lung and Blood Institute points out that eating the right foods can help reduce an already elevated blood pressure.
Fruit and Vegetables
Fruits and vegetables are high in potassium, an important mineral to help lower blood pressure. Potassium and sodium work together; when potassium levels get too low the body retains sodium and blood pressure increases.
The National Heart Lung and Blood Institute, recommends increasing fruits and vegetables in their Dietary Approaches to Stop Hypertension, also known as the DASH diet. The DASH diet recommends 4 to 6 servings of fruits and vegetables a day.
Garlic
Blood pressure is the force of blood, pushing against the walls of the arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure becomes. Garlic assists in maintaining lower blood pressure levels by widening blood vessels and by thinning the blood.
In a study published in the 2008 issue of "BMC Cardiovascular Disorders", lead author Dr. Ried and his team researched the effects of garlic on blood pressure. They found that garlic not only reduces blood pressure when the heart contracts, known as the systolic blood pressure, but also helps to reduce the pressure when the heart relaxes, the diastolic blood pressure.
The University of Maryland recommend eating 2 to 3 cloves of garlic a day to help reduce high blood pressure levels.
Oily Fish
Substances in the blood, such as cholesterol and fat can accumulate on the arteries and form arterial plaques. These plaques narrow and harden the arteries leading to high blood pressure. According to the University of Maryland, omega 3 essential fatty acids help to reduce both cholesterol and fat in the blood, and therefore prove very important for healthy arteries and lowering high blood pressure.
The American Heart Association recommends eating two servings of oily fish a week.
Dark Chocolate
According to the Mayo clinic flavonol, a substance found in cocoa beans and dark chocolate, may improve blood flow and can therefore assist in lowering blood pressure. The Mayo clinic also points out that chocolate increases calories in your diet and so should be eaten sparingly.
References
- National Heart lung and Blood Institute: Your guide to lowering high blood pressure: Healthy Eating
- "BMC Cardiovascular Disorders"; Effect of garlic on blood pressure: A systematic review and meta-analysis; Ried K, Frank OR, Stocks NP, et al; June 2008
- University of Maryland: Garlic
- University of Maryland: Omega 3 fatty acids
- American Heart Association: Fish: Frequently asked questions.
