Blood pressure is a measure of the force of the blood against the artery wall. A high blood pressure is when the blood moves at a higher pressure through the arteries, according to the American Academy of Family Physicians Family Doctor website. People with high blood pressure are at a greater risk of having a heart attack or stroke. Some natural foods containing certain nutrients may help to lower blood pressure. Consult with a physician before making changes to the diet.
Foods High in Potassium
Potassium is a mineral required for the proper functioning of cells. It also regulates the heart. Adequate intake of foods high in potassium helps to lower blood pressure. According to the American Heart Association, people need 4,700 mg of potassium a day. Potassium works by counteracting the effects of sodium. High amounts of sodium in the diet cause fluid retention and increase blood pressure. Foods high in potassium include oranges, orange juice, grapefruits, apricots, raisins, prune, prune juice, sweet potatoes, white potatoes, spinach, leafy greens, tomatoes, mushrooms, lima beans, bananas, halibut, tuna, milk and yogurt. Eating 8 to 10 servings of natural fruits and vegetables a day can help most people meet their potassium needs. People should consult with their physicians before increasing potassium intake. Some diseases, such as kidney disease, require a potassium-restricted diet.
Foods High in Magnesium
Magnesium is one of the most abundant minerals in the human body. It is needed for normal muscle and nerve function, immune health and bone strength. Magnesium also plays a role in promoting normal blood pressure and diets high in magnesium rich foods help to lower blood pressure, according to the National Institutes of Health's Office of Dietary Supplements. Adult men over the age of 31 need 420 mg of magnesium a day and adult women over 31 need 320 mg. Food sources of magnesium include halibut, almonds, cashews, soybeans, spinach, peanuts, peanut butter, yogurt, kidney beans, lentils and milk.
Foods High in Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids that the body must obtain from food. They help decrease inflammation, play a role in brain development and reduce risk for heart disease, cancer and arthritis, according to the University of Maryland Medical Center website. One of the ways omega-3 fatty acids help to reduce the risk of heart disease is by lowering blood pressure. Studies suggest that diets rich in omega-3 fatty acids lower blood pressure in people with hypertension, reports the UMMC website. Natural foods with omega-3 fatty acids include salmon, albacore tuna, lake trout, herring, mackerel, flax seed and walnuts. The American Heart Association advises eating two servings of oily fish a week for heart health.
