Blood pressure is the measure of the force of blood against the wall of the arteries. It is measured as systolic pressure, the pressure as the heart pumps blood, and diastolic pressure, the pressure as the heart relaxes, according to the American Academy of Family Physicians Family Doctor website. A blood pressure of 140/90 is considered high. People with high blood pressure are at a greater risk of heart attack and stroke. Certain foods may help improve blood pressure. Consult with a physician before making major changes to the diet.
Dairy Foods
Foods high in calcium, like dairy foods, help to lower blood pressure. A 2006 meta-analysis study published in the "Journal of Human Hypertension" reviewed 40 randomized trials of calcium supplementation and blood pressure in nonpregnant individuals. The study results showed that people supplementing their diet with 1,200 mg of calcium a day reduced their systolic blood pressure by 1.9 points and their diastolic blood pressure by 1.0 points. One cup of skim milk contains 316 mg of calcium, an 8-oz. container of fruit-flavored low-fat yogurt contains 415 mg of calcium and 1 oz. of cheddar cheese contains 204 mg of calcium, according to "Krause's Food, Nutrition and Diet Therapy."
Fish
Oily fish, like salmon and tuna, are rich in omega-3 fatty acids. People who consume high amounts of omega-3 fatty acids have lower blood pressures, according to the University of Maryland Medical Center. The American Heart Association recommends that people consume two servings of oily fish a week to reduce blood pressure.
Some fish also contain high amounts of magnesium. Magnesium is a mineral that helps to regulate normal blood pressure, according to the National Institutes of Health's Office of Dietary Supplements. A 3-oz. serving of halibut contains 90 mg of magnesium. Adult men and women over the age of 31 need 420 mg and 320 mg, respectively, of magnesium a day.
Fruits
Fruits contain high amounts of potassium. Diets high in natural potassium help to lower blood pressure, according to the American Heart Association. The Dietary Approaches to Stop Hypertension, or DASH, recommends that people consume 4 to 5 servings of high potassium fruits a day to help lower blood pressure. The DASH diet is designed specifically to treat people with high blood pressure. Fruits high in potassium include mangoes, papayas, bananas, citrus fruits, strawberries, kiwis, apricots, raisins and cantaloupe. Individuals should discuss potassium in the diet with their physician before increasing intake, since some conditions, such as kidney disease, require a potassium-restricted diet.
Vegetables
Vegetables are rich in potassium and magnesium. The DASH diet recommends people consume 4 to 5 servings of vegetables a day to improve high blood pressure. Vegetables that help improve blood pressure include spinach, sweet and white potatoes, mushrooms, lima beans, peas and greens.
Nuts, Seeds and Legumes
Many nuts, seeds and legumes contain significant amounts of magnesium, according to the Office of Dietary Supplements. The DASH diet recommends 4 to 5 servings of nuts, seeds and legumes a week. A 1-oz. serving of almonds contains 80 mg of magnesium, 1 oz. of cashews contains 75 mg and 1/2 cup of cooked soybeans contains 75 mg.
References
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- American Heart Association: Potassium and High Blood Pressure
- Office of Dietary Supplements: Magnesium
- "Krause's Food, Nutrition and Diet Therapy"; L. Kathleen Mahan, Sylvia Escott-Stump; 1996
- "Journal of Human Hypertension"; Blood Pressure Response to Calcium Supplementation: A Meta-Analysis of Randomized Controlled Trials; L.A.J. van Mierlo; 2006
- University of Maryland Medical Center: Omega-3 Fatty Acids
