High blood pressure -- 140/90 or greater -- affects one out of every three adults according to the American Heart Association. People with high blood pressure have an increased risk of heart attack, stroke and kidney disease. Healthy lifestyle choices and diet changes can improve blood pressure however. A diet that includes natural foods rich in potassium, magnesium, calcium and fiber has been shown to lower blood pressure. Consult with a physician before making changes to the diet.
Grains
The American Heart Association says an overall healthy diet that includes fiber rich foods helps to lower blood pressure. The Dietary Approaches to Stop Hypertension, or DASH diet, was designed specifically to reduce blood pressure. The DASH diet recommends six to eight servings of high fiber grain foods a day to lower blood pressure. Natural grain foods for low blood pressure include brown rice, whole grain bread, whole wheat pasta, barley, whole grain crackers and cereals and oatmeal.
Fruits and Vegetables
The DASH diet encourages eight to 10 servings of fruits and vegetables a day for low blood pressure. Fruits and vegetables contain high amounts of potassium. High intakes of natural potassium lowers blood pressure by decreasing the effects of sodium, according to the American Heart Association. Diets high in sodium lead to fluid retention and an increase in blood volume and blood pressure. Healthy people need 4,700 mg of potassium a day. Natural fruits and vegetables for low blood pressure include oranges, grapefruits, prunes, strawberries, bananas, cantaloupe, honeydew melon, tomatoes, potatoes, sweet potatoes, spinach, lima beans and peas.
Dairy Foods
The calcium in dairy foods helps to regulate blood pressure by assisting with the expanding and contracting of the blood vessels. High intakes of calcium have been shown to decrease overall blood pressure. A 2006 review study published in the "Journal of Human Hypertension" concluded that an intake of 1,200 mg of calcium a day decreased total blood pressure by one to two points. Most Americans do not get enough calcium in their diets, according to the Office of Dietary Supplements. DASH recommends two to three servings of dairy foods every day. Natural dairy foods to lower blood pressure include low-fat and nonfat milk, yogurt or cheese. One cup of milk contains 300 mg of calcium.
Nuts, Seeds and Legumes
DASH recommends four to five servings of nuts, seeds and legumes a week to lower blood pressure. These foods contain high amounts of magnesium, fiber and potassium. Magnesium helps to regulate normal blood pressure. People with high intakes of magnesium rich foods have lower blood pressures, according to the Office of Dietary Supplements. Nuts, seeds and legumes believed to lower blood pressure include almonds, soybeans, cashews, peanuts, pinto beans, kidney beans and lentils.
References
- American Heart Association: Potassium and Blood Pressure
- Office of Dietary Supplements: Magnesium
- Medline Plus: High Blood Pressure
- 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: High Blood Pressure Statistics
