Blood pressure is often referred to as the "silent killer" because it has no symptoms. Regular blood pressure checks by a doctor is the only way to know if a person has high blood pressure. A blood pressure of 140/90 is considered a high blood pressure, according to the American Academy of Family Physicians Family Doctor website. Following a healthy diet that includes certain foods may help lower blood pressure. Consult with a physician before making changes to the diet.
Food and Drinks High in Potassium
Potassium is needed for the proper functioning of the cells, organs and body tissue. It also plays an important role in regulating the heart. The American Heart Association says people with high intakes of natural potassium have lower blood pressures. Healthy Americans need to eat and drink 4,700mg of potassium a day for heart health, explains the American Heart Association. Not everyone can tolerate high amounts of potassium, and people should first consult with their physician before increasing potassium intake. Food and drinks with high amounts of potassium include oranges, orange juice, sweet and white potatoes, milk, yogurt, cantaloupe, halibut, spinach, apricots, peas and lima beans.
Food and Drinks High in Magensium
Magnesium is a mineral needed for a number of biochemical reactions in the body. It also helps keep the heart rhythm steady and regulates normal blood pressure, according to the National Institutes of Health Office of Dietary Supplements. People who consume food and drinks rich in magnesium have lower blood pressures, continues the Office of Dietary Supplements. Normal needs for adult men and women over the age of 31 are 420mg and 320mg of magnesium a day respectively. Food and drinks high in magnesium include halibut, almonds, cashews, spinach, soybeans, milk, peanuts, lentils, brown, chocolate milk and bananas.
Food and Drinks High in Calcium
Calcium plays a major role in bone growth and health, but it also helps to regulate blood pressure, according to the authors of a 2006 meta-analysis study published in the "Journal of Human Hypertension." The study reviewed 40 randomized trials investigating calcium supplementation and blood pressure, and found a positive correlation between high calcium intakes and lower blood pressures. The meta-analysis study concluded that supplementing the diet with 1,200mg of calcium a day can lower blood pressure by 1 to 2 points. Food and drinks high in calcium include milk, yogurt, fortified orange juice, fortified soy milk, tofu, leafy greens, cheese and salmon with the bones.
References
- Family Doctor: High Blood Pressure Things you can do to help lower yours
- American Heart Association: Potassium and High Blood Pressure
- "Journal of Human Hypertension"; Blood Pressure Response to Calcium Supplementation: A Meta-Analysis of Randomized Controlled Trials; L.A.J van Mierlo; 2006
- Office of Dietary Supplements: Magnesium
