One out of every three adults has high blood pressure, according to the American Heart Association. High blood pressure -- a measurement of 140/90 or greater -- increases a person's risk of having a heart attack or stroke. People with high blood pressure should follow a healthy diet that includes foods high in fiber, calcium, potassium and magnesium to lower their blood pressure and improve their health.
Whole Grains
The DASH, short for dietary approaches to stop hypertension, diet is designed to specifically reduce blood pressure. The DASH diet recommends people with high blood pressure include six to eight servings of whole grains a day to help reduce blood pressure. Whole grains provide a significant amount of fiber in the diet. Good choices for people with high blood pressure include whole-wheat bread, brown rice, whole-grain cereal, whole-wheat pasta, oatmeal and whole grains such as barley and millet.
Fruits and Vegetables
DASH recommends people with high blood pressure eat eight to 10 servings of fruits and vegetables a day. Fruits and vegetables contain potassium, magnesium and fiber. A high intake of natural potassium helps to lower blood pressure by reducing the effects of sodium. The American Heart Association recommends healthy people consume 4,700 mg of potassium a day. Healthy fruit and vegetable choices for people with high blood pressure include broccoli, spinach, carrots, lima beans, peas, potatoes, sweet potatoes, bananas, oranges, cantaloupe, strawberries, prunes, raisins, apricots and mangoes.
Dairy Foods
Dairy foods act as a significant source of calcium in the diet. Most Americans do not get enough calcium in their diets, according to the Office of Dietary Supplements. Consuming 1,200 mg of calcium a day can decrease total blood pressure by one to two points, according to a 2006 meta-analysis review study published in the "Journal of Human Hypertension." DASH recommends two to three servings of dairy food a day. Dairy foods to eat with high blood pressure include low-fat and nonfat milk, low-fat cheese and low-fat and nonfat yogurt.
Nuts, Seeds and Legumes
Nuts, seeds and legumes contain potassium, magnesium and fiber. As an essential mineral, magnesium promotes normal blood pressure in the body, according to the Office of Dietary Supplements. Magnesium intakes in the U.S. are also poor. Adult men and women older than 31 need 420 mg and 320 mg a day, respectively. DASH recommends four to five servings of nuts, seeds and legumes a day. Good choices include kidney beans, garbanzo beans, pinto beans, lentils, sunflower seeds, peanuts, cashews and almonds.
References
- American Heart Association: Potassium and Blood Pressure
- Office of Dietary Supplements: Magnesium
- NHLBI: Understanding High Blood Pressure
- American Heart Association: High Blood Pressure Statistics
- "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
