High blood pressure, or hypertension, is dangerous because it makes the heart work too hard and increases a person's risk for heart disease, kidney disease and stroke, according to the National Institutes of Health's National Heart, Blood and Lung Institute. High blood pressure does not have any overt symptoms, and it can affect anyone. Eating certain types of foods may help lower blood pressure. Consult with a physician before making changes to your diet.
Foods High in Calcium
Calcium is the most abundant mineral found in the human body. Calcium is best known for its need for bone health and strength. But adequate intakes of calcium may also help lower blood pressure. People who supplement their diet with 1,000 mg of calcium a day may be able to lower their systolic blood pressure by 1.9 points and their diastolic blood pressure by 1.0 point, according to a study published in the "Journal of Human Hypertension" cited by the Bastyr Center for Natural Healing. Even small decreases in blood pressure can make a significant difference in health, said Dr. Marianne Geleijnse, a member of the research team. Food sources of calcium include milk, yogurt, cheese, salmon with the bones, tofu, soy milk, calcium-fortified orange juice, calcium-fortified cereals and leafy greens.
Foods High in Potassium
Foods high in potassium have also been shown to reduce blood pressure. A 2005 study published in "Hypertension" compared the effects of potassium chloride supplementation and potassium citrate supplementation in people with hypertension. The study showed a significant decrease in blood pressure when taking either supplement. Potassium citrate is the primary form of potassium found in food, according to the researchers, and they suggest increasing potassium-rich food intake to help lower pressure. Food sources of potassium include sweet potatoes, bananas, citrus fruits, tomatoes, spinach, yogurt, prune juice, soybeans and lima beans.
Foods High in Magnesium
Magnesium is a mineral responsible for regulating heart rhythm, supporting the immune system, maintaining muscle and nerve function and promoting bone health. Magnesium is also needed to help normalize blood pressure, according to the National Institutes of Health's Office of Dietary Supplements. People with high intakes of magnesium have lower blood pressure. DASH, Dietary Approaches to Stop Hypertension, is an eating plan for hypertension that emphasizes foods in magnesium as a form of treatment to reduce high blood pressure. Food sources of magnesium include almonds, cashews, soybeans, bananas, spinach, potatoes, cereal, black-eyed peas, lentils and avocados.
References
- "Hypertension"; Effect of Short-Term Supplementation of Potassium Chloride and Potassium Citrate on Blood Pressure in Hypertensives; F.J. He; 2005
- Bastyr Center for Natural Health: Calcium Reduces Blood Pressure
- Office of Dietary Supplements: Magnesium
- National Heart, Blood and Lung Institute: Understanding High Blood Pressure
- Dietary Guidelines for Americans: Food Sources of Potassium
