Blood pressure signifies the resistance produced each time the heart beats and sends blood through the arteries. Between beats, the heart relaxes, and blood pressure drops. A normal blood pressure reading for an adult is 120 (systolic) over 80 (diastolic), represented as 120/80. Diet plays an important role in controlling blood pressure. Certain nutrients are particularly helpful, including potassium, magnesium and calcium. These nutrients relax artery walls and encourage optimum blood flow.
Potassium-Rich Foods
Many fruits and vegetables are rich sources of the mineral potassium. According to an article published in 2001 in the "British Medical Journal," increasing potassium intake lowers blood pressure in people with hypertension (as well as people with normal blood pressure). Aim for at least five servings of fruits and vegetables a day. Concentrate on choices that are particularly high in potassium, such as papayas, prunes and prune juice, tomatoes, raisins, oranges, strawberries, kiwi fruit, watermelon, cantaloupe, Swiss chard, Crimini mushrooms, spinach, fennel, kale, Brussels sprouts, broccoli and winter squash.
Magnesium-Rich Foods
For preventing and treating high blood pressure, increasing your intake of certain minerals, including the major mineral magnesium, is recommended, according to the National Institutes of Health's "Dietary Approaches to Stop Hypertension" (DASH). Unprocessed, whole plant foods and seafood are rich in magnesium. Some of the best food sources of this mineral include halibut, salmon, pumpkin, sesame and sunflower seeds (choose unsalted), soybeans, black beans, quinoa, buckwheat and almonds. DASH diet recommendations are to consume four or five servings of magnesium-rich nuts, seeds and legumes a week.
Calcium-Rich Foods
Growing evidence shows that the consumption of calcium-rich foods, such as dairy products, is involved in the regulation of blood pressure, so this offers heart-health benefits. When you consume a low-calcium diet, calcium concentration becomes elevated in smooth muscle cells, which increases vascular resistance and increases blood pressure. Consume two or three servings of calcium-rich dairy products daily, such as skim milk and yogurt and/or other foods high in calcium, such as leafy green vegetables, almonds, calcium-fortified orange juice and fortified cereals or soy foods.
