Many people may have high blood pressure and not even know it because there are no overt symptoms, according to the American Academy of Family Physicians Family Doctor website. Everyone over the age of 18 should have his blood pressure checked twice a year to monitor changes. High blood pressure increases a person's risk of heart attack and stroke. Foods containing certain nutrients may help lower blood pressure. Consult with a physician before making changes to the diet.
Potassium-Rich Foods
Natural sources of potassium helps to control blood pressure, according to the American Heart Association. Healthy people need 4,700 mg of potassium a day for heart health. Fruits and vegetables are the primary sources of potassium in the diet. Foods rich in potassium to help lower blood pressure include peas, lima beans, sweet potatoes, white potatoes, spinach, oranges, grapefruits, apricots, cantaloupe, raisins, yogurt, milk and halibut. A high potassium intake is not recommended for everyone, and people should consult with their physician about potassium before making increases in the diet.
Magnesium-Rich Foods
Magnesium is a mineral known to help regulate normal blood pressure, according to the National Institutes of Health's Office of Dietary Supplements. People with high intakes of magnesium also have lower blood pressures. The Dietary Approaches to Stop Hypertension, or DASH, diet recommends high intakes of magnesium-rich foods to help lower blood pressure, suggesting four to five servings of vegetables a day and four to five servings of nuts, seeds and legumes a week. Magnesium-rich foods include halibut, almonds, cashews, soybeans, lentils, peanuts, spinach, kidney beans, oatmeal and brown rice.
Calcium-Rich Foods
Calcium helps to regulate blood pressure, according to a 2006 study published in the "Journal of Human Hypertension." People who include 1,200 mg of calcium a day can lower their systolic blood pressure by 1.9 points and their diastolic blood pressure by 1.0 points, according to the authors of the study. Food sources of calcium include milk, yogurt, fortified orange juice, salmon with the bones, tofu, leafy greens and fortified breakfast cereals.
Omega-3 Rich Foods
Omega-3 fatty acids are essential fatty acids shown to reduce inflammation and lower a person's risk for cardiovascular disease. The University of Maryland Medical Center says people with high intakes of omega-3 fatty acids also have lower blood pressures. The American Heart Association says people need to eat two servings of oily fish a week to help improve overall heart health. Foods rich in omega-3 fatty acids to lower blood pressure include salmon, albacore tuna, mackerel, sardines, herring, flax seed and walnuts.
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
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "Journal of Human Hypertension"; Blood Pressure Response to Calcium Supplementation: A Meta-Analysis of Randomized Controlled Trials; L.A.J. van Mierlo; 2006
- Family Doctor: High Blood Pressure: Things You Can Do to Help Lower Yours
