A blood pressure is a measurement of the force of the blood against the walls of the arteries. More than 74 million Americans over the age 20 have high blood pressure, which is a measurement of 140/90 or greater. High blood pressure is a risk factor for heart disease, increasing the likelihood of heart attack and stroke. It is a lifelong condition that can be controlled by following a healthy lifestyle and diet, including foods high in fiber, potassium, magnesium and fiber.
Omega-3-Rich Foods
Omega-3 fatty acids are essential fatty acids, which means the body cannot make them and must obtain them from food. Omega-3 fatty acids in foods lower blood pressure, according to MayoClinic.com. Food sources include wild salmon, tuna, mackerel, sardines, herring, walnuts and flaxseed. The American Heart Association recommends two servings of omega-3-rich foods a week for heart health. In addition to lowering blood pressure, omega-3 also lowers cholesterol levels and reduces blood clots.
Whole Grains
Fiber intake affects blood pressure, according to the American Heart Association. The Dietary Approaches to Stop Hypertension, or DASH diet, recommends people with high blood pressure include whole grains in their diet to lower their levels. Whole grains contain more fiber than refined grains. Examples include whole wheat bread, whole wheat pasta, whole grain cereal, oatmeal, brown rice, millet, barley and quinoa.
Fruits and Vegetables
Fruits and vegetables provide fiber, potassium and magnesium. Potassium lowers blood pressure by counterbalancing the affects of sodium. High intakes of sodium leads to fluid retention and an increased blood volume, which in turn increases blood pressure. The American Heart Association recommends consuming 4,700 mg of potassium a day for best health results. Fruit and vegetable choices to lower blood pressure include oranges, orange juice, papaya, mangoes, cantaloupe, melon, prunes, raisins, broccoli, spinach, peas, lima beans, tomatoes, potatoes and sweet potatoes.
Dairy Foods
Most Americans do not get enough calcium in their diets. A 2006 review study published in the "Journal of Human Nutrition" concluded that a 1,200 mg daily intake of calcium reduces blood pressure by one to two points. DASH recommends people with high blood pressure consume two to three servings of dairy foods a day. Low-fat and nonfat dairy products are preferred, including milk, yogurt and cheese.
Legumes, Nuts and Seeds
DASH recommends people with high blood pressure consume four to five servings of legumes, nuts and seeds a week. These foods contain potassium, fiber and magnesium. An essential mineral, magnesium promotes normal blood pressure in the human body, according to the Office of Dietary Supplements, and people with diets rich in magnesium have lower blood pressure. Food choices to lower blood pressure include kidney beans, pinto beans, peanuts, peanut butter, sunflower seeds, almonds, lentils, soybeans and cashews.
References
- American Heart Association: Potassium and High Blood Pressure
- American Heart Association: Healthy Diet Goals
- 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
