Blood pressure is the force of blood against the wall of the arteries. A blood pressure of 140/90 is considered a high blood pressure, according to the National Heart Blood and Lung Institute. People with high blood pressure are at an increased risk of heart disease, stroke, kidney disease, blindness and congestive heart failure. The Dietary Approaches to Stop Hypertension, or DASH diet, has been shown to reduce blood pressure. The diet emphasizes the intake of fruits, vegetables, whole grains, low-fat dairy foods, lean protein, nuts, seeds and legumes.
Food High in Potassium
The DASH diet recommends eight to 10 servings of fruits and vegetables a day. Many fresh fruits and vegetables are excellent sources of potassium. High intakes of potassium have been shown to reduce blood pressure. Most adults need 4,700mg of potassium a day to decrease blood pressure, according to the American Heart Association. Fruits and vegetables high in potassium include sweet potatoes, white potatoes, spinach, mushrooms, lima beans, peas, bananas, tomatoes, oranges, orange juice, melons, prunes, apricots, raisins and dates. Milk is also another good source of potassium in the diet.
Foods High in Magnesium
DASH also encourages the intake of nuts, seeds and beans at least five times a week, according to the National Heart Blood and Lung Institute. Nuts and beans contain significant amounts of magnesium. Diets high in magnesium have also been shown to decrease blood pressure, according to the National Institutes of Health Office of Dietary Supplements. Magnesium is a mineral found in a number of plant foods and is known to help regulate blood pressure. Food sources of potassium include nuts, black-eyed peas, cashews, soybeans, almonds, peanuts, peanut butter, lentils and kidney beans. Many grains also contain magnesium, including oatmeal, whole-grain fortified cereals, rice and wheat germ. DASH suggests seven to eight servings of grains and grain products a day.
Foods High in Calcium
Calcium intake of 1,200mg a day lowers blood pressure in people with hypertension, according to a review study published in the "Journal of Human Hypertension." People who supplement their diet with calcium have been able to reduce their systolic blood pressure by 1.9 and their diastolic blood pressure by 1.0. Even small changes in blood pressure can significantly reduce the risk for heart disease and stroke, according to Dr. Marianne Geleijnse, a member of the review study team. DASH recommends two to three servings of low-fat and fat free high calcium dairy products a day. Other sources of calcium include leafy greens, tofu and fortified orange juice.
