High blood pressure is a manageable illness that, if left untreated, increases a person's risk for heart attack and stroke. The Dietary Approaches to Stop Hypertension, or DASH, diet has been shown to quickly reduce blood pressure by a few points in two weeks, according to MayoClinic.com. The healthy diet includes a combination of nutrients shown to reduce blood pressure, including potassium, magnesium, fiber and calcium. Consult with a physician before making changes to your diet.
Whole Grains
Whole grains are a good source of fiber, B vitamins and iron. People with diets high in fiber have a lower blood pressure, according to the National Institutes of Health Office of Dietary Supplements. Three servings of whole grains are recommended each day. Examples of high-fiber whole grains include whole wheat bread, whole wheat pasta, brown rice, barley, oatmeal, popcorn, buckwheat, millet and quinoa.
Fruits
Fruits are a good source of fiber and potassium. The American Heart Association recommends people consume 4,700 mg of potassium a day. Potassium helps to lower blood pressure by blunting the effects of sodium. Too much sodium in the diet causes fluid retention, leading to high blood pressure. The DASH diet recommends four to five servings of fruit a day to lower blood pressure quickly. Healthy fruit choices include citrus fruits, raisins, apricots, cantaloupe, papaya, bananas, prunes and dates.
Vegetables
High intake of vegetables also helps to quickly lower blood pressure. Vegetables contain fiber, potassium and magnesium. Magnesium is a mineral known to promote normal blood pressure, and people with higher intakes of magnesium-rich foods have lower blood pressure, according to the Office of Dietary Supplements. DASH recommends four to five servings of vegetables a day. Healthy choices include sweet potatoes, white potatoes, spinach, tomatoes, lima beans, peas and greens.
Dairy Foods
Calcium helps to lower blood pressure, according to a 2006 meta-analysis study published in the "Journal of Human Hypertension." The study reviewed 40 randomized trials involving calcium supplements and blood pressure, and concluded that 1,200 mg of daily calcium intake decreases blood pressure by one to two points. The DASH diet recommends two to three servings of dairy foods a day for calcium. Low-fat and fat-free milk, yogurt and cheeses are best.
Nuts, Seeds and Legumes
Nuts, seeds and legumes contain high amounts of fiber, magnesium and potassium. To quickly lower blood pressure, DASH recommends four to five servings of these foods a week. Healthy choices include almonds, peanuts, cashews, sunflower seeds, kidney beans, lentils and black-eyed peas. Nuts and seeds are a concentrated source of calories and a serving size is small--just 1-1/2 oz.--to prevent high calorie intakes and 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
- Family Doctor: High Blood Pressure: Things You Can Do to Lower Yours
- "Journal of Human Hypertension"; Blood Pressure Response to Calcium Supplementation: A Meta-Analysis of Randomized Controlled Trials; L.A.J. van Mierlo; 2006
