People with high blood pressure are at an increased risk for heart disease, kidney disease and stroke, according to the National Institutes of Health's National Heart Blood and Lung Institute. There are no signs and symptoms of high blood pressure and it can affect anyone. Making certain changes to the diet can help reduce high blood pressure. Consult with a physician before making changes to the diet.
Foods Low in Sodium
Salt is a mineral responsible for maintaining fluid balance. Too much salt in the diet causes the body to retain fluids. The additional fluids leads to an increase in blood pressure. Reducing salt and sodium intake can help reduce high blood pressure, according to the NHLBI. A diet with 1,500mg of sodium or less a day is recommended for people diagnosed with high blood pressure. Foods low in sodium include fresh fruits and vegetables, plain frozen vegetables, fresh meats prepared without sauces and plain rice, pasta and grain dishes. To limit sodium in the diet, choose low-sodium versions of foods and eat more fresh foods prepared without salt. Read labels to compare and select food items. NHLBI says to select foods with the lowest percent Daily Value for sodium.
Fruits and Vegetables
People who eat foods high in potassium and magnesium have lower blood pressure, according to the National Institutes of Health's Office of Dietary Supplements. A 2005 study published in "Hypertension" compared the effects of potassium chloride supplementation and potassium citrate supplementation on people with hypertension. Potassium citrate is the form of potassium most commonly found in food. The study showed a significant reduction in blood pressure with both supplements. Magnesium is a mineral responsible for normalizing blood pressure, according to the Office of Dietary Supplements. Fruits and vegetables are a significant source of both potassium and magnesium. Food sources of potassium include citrus fruits, sweet potatoes, bananas, tomatoes, prune juice and lima beans. Sources of magnesium include soybeans, spinach, potatoes, avocados, bananas and raisins.
Foods High in Omega-3 Fatty Acids
Foods high in omega-3 fatty acids help to lower blood pressure, according to MayoClinic.com. DHA, a fatty acid primarily found in fatty fish, seems to have the greatest effect, notes MayoClinic.com. Fish high in omega-3 fatty acids include salmon, mackerel, herring, albacore tuna, striped sea bass, whitefish, catfish, anchovies, halibut and lake trout. MayoClinic.com recommends at least two servings of fatty fish a week for heart health.
References
- "Hypertension"; Effect of Short-Term Supplementation of Potassium Chloride and Potassium Citrate on Blood Pressure in Hypertensives; Feng J. He; 2005
- MayoClinic.com: Omega-3 Fatty Acids, Fish Oil, Alpha-linolenic Acid
- Office of Dietary Supplements: Magnesium
- Dietary Guidelines for Americans: Food Sources of Potassium
- NHLBI: Your Guide to Lowering Blood Pressure: High Blood Pressure
