A blood pressure reading of 140/90 is considered a high blood pressure, according to the American Academy of Family Physicians Family Doctor website, but it takes more than one high blood pressure reading to make a diagnosis. A healthy diet, including foods high in potassium, magnesium and calcium, can help lower high blood pressure. Consult with a physician before making changes to the diet.
Skim Milk
Skim milk contains a significant amount of calcium. Calcium helps to regulate blood pressure, according to a 2006 review article published in the Journal of Human Hypertension. The study reviewed 40 randomized trials investigating the effects of calcium supplementation on blood pressure. A diet containing 1,200 mg of calcium a day helped to lower systolic blood pressure by 1.9 points and diastolic blood pressure by 1.0 points, according to the authors of the study. An 8-ounce glass of milk contains 302 mg of calcium.
Plain Low-Fat Yogurt
Plain low-fat yogurt is also a significant source of calcium. An 8-ounce container provides 415 mg of calcium, according to the National Institutes of Health's Office of Dietary Supplements.
Baked Potato with the Skin
A medium baked potato with the skin contains 986 mg of potassium, according to the Linus Pauling Institute. High intake of natural potassium helps to lower blood pressure. The American Heart Association recommends healthy people consume 4,700 mg of potassium a day to help regulate blood pressure. Consult with a physician before adding high-potassium foods to the diet. Some illnesses, such as kidney disease, require a low potassium intake.
Raisins
Raisins also provide a significant source of potassium in the diet. Potassium helps to lower blood pressure by counteracting the effects of sodium, according to the American Heart Association. A half-cup serving of raisins provides 598 mg of potassium. Raisins can be eaten as a snack or added to salad or hot cereal.
Halibut
A 3-ounce serving of halibut contains 90 mg of magnesium, the highest amount of any food, according to the Office of Dietary Supplements. Magnesium is a mineral known to help promote normal blood pressure. People with high intake of magnesium-rich foods have lower blood pressure. Adult men and women over age 31 require 420 mg and 320 mg, respectively, of magnesium daily.
Almonds
Almonds can also help lower blood pressure. A 1-ounce serving contains 80 mg of magnesium, according to the Office of Dietary Supplements. Almonds can be eaten as a snack, added to a rice dish or added to a salad.
References
- Family Doctor: High Blood Pressure: Things You Can Do to Help Lower Yours
- American Heart Association: Potassium and High Blood Pressure
- Linus Pauling Institute: Potassium
- Office of Dietary Supplements: Magnesium
- "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: Calcium
