Over 74 million Americans over the age of 20 have high blood pressure, according to 2006 information from the American Heart Association. High blood pressure -- a measurement of 140/90 or greater -- increases a person's risk for heart attack, stroke and kidney disease. Diet and lifestyle changes can improve blood pressure. Eating a healthy diet that includes foods high in fiber, potassium, magnesium and calcium has been shown to reduce high blood pressure.
Grains
A healthy diet that includes foods high in fiber can help reduce blood pressure, according to the American Heart Association. Most people need between 21 and 38 g of fiber a day, depending on age and sex. Whole grains are a source of fiber in the diet. The Dietary Approaches to Stop Hypertension, or DASH diet, is a diet specifically designed to help reduce blood pressure; it recommends that people eat 6 to 8 servings of whole grains a day, which can include whole wheat bread, brown rice, oatmeal, whole grain cereal and whole wheat pasta.
Fruits and Vegetables
DASH also encourages a high intake of fruits and vegetables -- 8 to 10 servings a day -- to lower blood pressure. Fruits and vegetables contain fiber, potassium and magnesium. Potassium helps to lower blood pressure by blunting the affects of sodium, according to the American Heart Association. A high intake of sodium leads to fluid retention and high blood pressure. Fruit and vegetable choices to reduce high blood pressure include citrus fruits, bananas, potatoes, peas, lima beans, cantaloupe, honeydew melon, prunes, raisins and spinach.
Omega-3 Rich Foods
Omega-3 fatty acid intake decreases blood pressure, according to MayoClinic.com. The American Heart Association recommends two servings of fatty fish -- significant sources of omega-3 fatty acids -- a day for heart health. In addition to lowering blood pressure, omega-3 fatty acids help reduce blood clots and cholesterol levels. Omega-3 rich foods to reduce high blood pressure include salmon, tuna, mackerel, lake trout, walnuts and flaxseeds.
Dairy Foods
DASH recommends 2 to 3 servings of dairy foods a day. Dairy is high in calcium. Calcium helps to regulate blood pressure by aiding in the expansion and contraction of blood vessels. High intakes of calcium of 1,200 mg a day helps to lower blood pressure by 1 to 2 points, according to a 2006 meta-analysis study published in the "Journal of Human Hypertension." Dairy foods to reduce high blood pressure include low-fat and nonfat milk, cheese and yogurt.
Nuts, Seeds and Legumes
Nuts, seeds and legumes provide fiber, potassium and magnesium. DASH recommends 4 to 5 servings a week to lower blood pressure. Magnesium promotes a normal blood pressure, according to the Office of Dietary Supplements, and diets that include foods high in magnesium, such as nuts, seeds and legumes, help to lower blood pressure. Good choices include almonds, soybeans, peanuts, lentils, kidney beans, black-eyed peas and cashews.
References
- American Heart Association: Healthy Diet Goals
- American Heart Association: Potassium and High Blood Pressure
- Office of Dietary Supplements: Magnesium
- NHLBI: Understanding High 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
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure
