Heart disease is a leading cause of death in both men and women in the United States, according to the American Heart Association, or AHA. High blood pressure is a risk factor for heart disease. Certain food choices can counteract the effects of high blood pressure. Lowering blood pressure by a few points can make a significant difference in a person's health. Consult with a physician before making changes to the diet.
Fruit
The Dietary Approaches to Stop Hypertension, or DASH, is a diet plan clinically tested to reduce blood pressure. The DASH diet is an overall healthy diet that encourages the intake of foods that contain potassium, magnesium and calcium. DASH recommends four to five servings of fruits and vegetables a day to counteract the effects of high blood pressure. Many fresh fruits are a significant source of potassium. Potassium helps to lower blood pressure by decreasing the effects of sodium, according to the AHA. Fruits high in potassium include oranges, orange juice, grapefruits, cantaloupe, raisins, dates and bananas.
Vegetables
Vegetables are also a significant source of potassium, but many vegetables also contain the mineral magnesium. Magnesium plays an important role in a number of biochemical reactions. But it also helps to normalize blood pressure, and people with high intakes of magnesium-rich foods tend to have lower blood pressures, according to the National Institutes of Health's Office of Dietary Supplements. Vegetable choices to help counteract the effects of high blood pressure include spinach, lima beans, peas, tomatoes, sweet and white potatoes and greens.
Oily fish
The AHA recommends people eat two servings of oily fish a week for heart health. Oily fish contains significant amounts of the essential omega-3 fatty acids. These essential fatty acids help to reduce inflammation and lower risk of cardiovascular disease, according to the University of Maryland Medical Center. In addition, people with high intakes of the omega-3 fatty acids in fish have lower blood pressures. Oily fish that counteract the effects of high blood pressure include salmon, lake trout, tuna, sardines and mackerel.
Dairy Foods
Two to three servings of low-fat and non-fat dairy foods are recommended on the DASH diet. Dairy foods are a significant source of calcium. Adequate intakes of calcium have been shown to reduce blood pressure. A review study published in 2006 in the "Journal of Human Nutrition" analyzed 40 randomized trials, investigating the effects of calcium supplementation on blood pressure. The authors of the review study concluded that a calcium intake of 1,200mg a day reduces systolic blood pressure by 1.9 points and diastolic blood pressure by 1.0 points. An 8 oz. glass of skim milk contains 300mg of calcium and an 8 oz. container of low-fat yogurt contains 400mg of calcium.
References
- American Heart Association: Potassium and Blood Pressure
- Office of Dietary Supplements: Magnesium
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your 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
- American Heart Association: Healthy Diet Goals
