The symptoms of hypertension, or high blood pressure, can be alleviated by eating certain foods and herbs. Physicians often call hypertension the silent killer. The condition is often asymptomatic but can lead to serious health conditions such as heart disease and stroke. According to guidelines issued by the National Heart, Lung, and Blood Institute (NHLBI), a healthy blood pressure level is below 120 for systolic pressure and below 80 for diastolic pressure. Systolic pressure is the measurement of pressure the heart exerts as it pumps blood. Diastolic pressure is the measurement of force of blood against arterial walls.
Low-Sodium Foods
A low-sodium diet can significantly decrease blood pressure. In the January 2001 issue of the "New England Journal of Medicine," Dr. Frank Sacks writes that a daily dietary intake of less than 1,800 mg of sodium per day can not only lower blood pressure but also provide many long-term health benefits. By comparison, just 1 tsp. of salt has 2,325 mg of sodium. To reduce daily sodium levels, choose salt-free or reduced-sodium products. When cooking, use other spices for flavor instead of salt. Also, avoid prepared foods when possible. One cup of canned chicken noodle soup has 789 mg of sodium.
Whole Grains and High Fiber
The NHLBI Dietary Approaches to Stop Hypertension, or DASH, diet is specifically designed to lower blood pressure rates and help control hypertension. The DASH diet includes plenty of whole grains, fiber, poultry and fish. It also includes lean meats and low amounts of sugar and sodium. DASH incorporates high daily intakes of vegetables, whole grains and fruits, while it reduces the amount of sugar, meat and fat eaten each day. Sample DASH foods include bananas, whole wheat bread, sunflower seeds, low-fat milk, beef, yogurt and raisins.
Herbs and Natural Remedies
In his book, "Integrative Medicine," Dr. David P. Rakel writes that a class of herbs called "nervines" is used by herbalists to help lower high blood pressure. Motherwort, valerian, dandelion, garlic and hawthorn are used in integrative medicine to help lower blood pressure, according to Dr. Rakel. He recommends chewing one or two cloves of raw garlic daily, taking a 350 mg daily garlic supplement or a daily dose of 3.5 g of hawthorn.
References
- NHLBI: Hypertension Guidelines
- "New England Journal of Medicine"; Effects on Blood Pressure of Reduced Dietary Sodium; Frank M. Sacks, M.D.; January 2001
- United States Department of Agriculture: Nutrient Database
- NHLBI: DASH Diet
- "Integrative Medicine"; David P. Rakel, M.D.; February 2007
