The American Heart Association refers to high blood pressure as the "silent killer" because it lurks quietly in the body often without showing any obvious signs or symptoms. Only physicians can identify high blood pressure through regular routine testing. If left uncontrolled, high blood pressure increases the risk of heart attack and stroke. Eating a healthy diet low in sodium and high in potassium, magnesium and calcium can help reduce blood pressure. Consult with a physician before making changes to the diet.
Decrease Sodium Intake
High intakes of sodium cause the body to retain fluids and increase blood pressure. While most healthy adults should limit their intake of sodium to 2,300 mg daily, people with high blood pressure should limit their intake to 1,500 mg a day, according to MayoClinic.com. Fresh whole foods, such as fresh fruits, vegetables, meats and whole grains, are naturally low in sodium and should be staple foods on a high blood pressure diet plan. People on sodium-restricted diets should eliminate the addition of salt to foods while cooking and at the dinner table.
Eat More Fruits and Vegetables
The Dietary Approaches to Stop Hypertension, or DASH, recommends 8 to 10 servings of fiber and potassium-rich fruits and vegetables to lower blood pressure. The American Heart Association recommends fruits and vegetables to counter negative effects of sodium. Fruits and vegetables high in potassium include tomatoes, potatoes, citrus fruits, lima beans, peas, spinach, greens, apricots, cantaloupe, raisins, prunes and bananas.
Eat More Oily Fish
Omega-3 fatty acids help lower blood pressure. Oily fish contain high amounts of the essential omega-3 fatty acids. Omega-3 fatty acids reduce inflammation and lower the risk of cardiovascular disease, cancer and arthritis, according to the University of Maryland Medical Center. The American Heart Association recommends two servings of oily fish a week for heart health. Examples of fish high in omega-3 fatty acids include salmon, albacore tuna, mackerel, lake trout, herring and sardines. Heart-healthy omega-3 fatty acids can also be found in walnuts and flax seeds, says the University of Maryland Medical Center.
Increase Calcium Intake
Adequate intakes of calcium help regulate blood pressure, according to a 2006 review study published in the "Journal of Human Hypertension." Twelve-hundred milligrams of calcium a day decreases systolic blood pressure by 1.9 points and diastolic blood pressure by 1.0 points. DASH recommends 2 to 3 servings of calcium-rich, low-fat and fat free dairy products a day to lower blood pressure.
Nuts, Seeds and Legumes
Nuts, seeds and legumes contain high amounts of fiber, potassium and magnesium. Magnesium is an important mineral needed for regulating the blood pressure, according to the National Institutes of Health's Office of Dietary Supplements. DASH recommends 4 to 5 servings of nuts, seeds and legumes a week.
References
- Mayo Clinic: 10 Ways to Control High Blood Pressure Without Medication
- Mayo Clinic: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- American Heart Association: Potassium and Blood Pressure
- Office of Dietary Supplements: Magnesium
- Nature: Journal of Human Hypertension
- Family Doctor: High Blood Pressure: Things You Can Do to Help Lower Yours
