People with high blood pressure are at a greater risk of having a heart attack or stroke, according to the American Academy of Family Physicians Family Doctor website. A healthy diet including a variety of foods low in sodium and high in potassium, magnesium and calcium is recommended to help improve high blood pressure. Consult with a physician before making major changes to your diet.
Dairy
The Dietary Approaches to Stop Hypertension, or DASH, is a therapeutic diet shown to help lower blood pressure. The DASH diet recommends 2 to 3 servings of low-fat and fat free dairy products a day to help lower blood pressure. The calcium present in these food has been shown to reduce blood pressure by 1 to 2 points, according to a study published in 2006 in the "Journal of Human Hypertension." People need 1,200 mg of calcium a day to help reduce high blood pressure. One cup of skim milk contains 300 mg of calcium.
Fruits and Vegetables
Fruits and vegetables are low in calories and high in fiber and potassium. Diets high in fiber and potassium have been shown to help lower blood pressure, according to the National Institutes of Health's Office of Dietary Supplements. Potassium helps to counterbalance the affects of sodium on blood pressure. Healthy people need 4,700 mg of potassium a day to regulate blood pressure, according to the American Heart Association. Fruits and vegetables high in potassium include potatoes, tomatoes, bananas, oranges, orange juice, cantaloupe, lima beans, peas, apricots and raisins.
Omega-3 Rich Fish
Omega-3 fatty acids are essential fatty acids known to reduce a person's risk of cardiovascular disease. People with high intakes of omega-3 rich foods, such as fish, have reduced blood pressures, according to the University of Maryland Medical Center. Two servings of omega-3 rich fish a week can help with high blood pressure. Fish sources of omega-3 fatty acids include salmon, albacore tuna, lake trout, herring, mackerel and sardines.
Nuts, Seeds and Legumes
The DASH diet recommends people consume 4 to 5 servings of nuts, seeds and legumes a week to lower blood pressure. These foods are rich sources of magnesium. Magnesium is a mineral known to promote normal blood pressure, according to the Office of Dietary Supplements. Adult men and women 31 and older need 420 mg and 320 mg of magnesium a day respectively. Almonds, cashews, lentils, kidney beans and soybeans are all rich sources of magnesium. Nuts and seeds are a concentrated source of calories, so each serving should be limited to 1 1/2 oz to prevent weight gain.
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
- Family Doctor: High Blood Pressure: Things You Can Do to Help Lower Yours
