Blood pressure is the force of blood against artery walls as it pumps through the body. High blood pressure can result in serious health conditions. One in three adults in the United States has high blood pressure, but many do not know that they have the condition because high blood pressure has no signs or symptoms. Physicians often recommend lifestyle modification and medications to treat high blood pressure, but eating certain foods may also help lower blood pressure.
Nuts
Eating unsalted nuts in moderation may help reduce high blood pressure. Nuts like almonds and walnuts may be high in calories, but they also contain healthy omega-3 fatty acids. Omega-3 fatty acids slow the growth rate of some types of fat that can build up in arteries and contribute to high blood pressure and can slightly lower blood pressure. Four to five small servings of nuts per week contribute to a heart healthy diet that helps control blood pressure.
Fish
Fish, another source of omega-3 fatty acids, may help lower blood pressure. The American Heart Association recommends eating two or more servings of fish each week. Fatty fish like salmon, lake trout, sardines, mackerel, herring and albacore tuna have the highest levels of omega-3 fatty acids. Some people with high blood pressure may need to take fish oil supplements to get enough omega-3 fatty acids to positively impact the condition, but physicians warn that patients should do so only when directed.
Vegetables
The DASH diet, or Dietary Approaches to Stop Hypertension, is recommended by the U.S. Department of Agriculture to control blood pressure and includes a variety of vegetables. Vegetables contain potassium, a substance known to protect the body from high blood pressure. Fresh and frozen vegetables are preferable over canned vegetables because canned vegetables contain sodium, which can raise blood pressure. Those with high blood pressure should eat four to five servings of vegetables each day, including leafy greens, vegetable juice and broccoli, carrots and zucchini.
