One-third of adults in the U.S. have high blood pressure, or hypertension, according to the American Heart Association. If you suffer from hypertension, reducing your blood pressure may lessen the risk of heart disease and stroke. Evidence suggests that avoidance of salt, sugar, excess alcohol and cholesterol can lower the chances of long-term consequences to the cardiovascular system. Many foods have ingredients that may be effective in lowering your blood pressure.
Nitrates in Food
The body converts nitrates in food, particularly vegetables, to nitrite and then nitric oxide, an element that helps relax blood vessels and lowers blood pressure. The results of U.K. research cited by the American Heart Association confirms that dietary nitrate is responsible for the beneficial effects of a vegetable-rich diet in treating cardiovascular disease.
BBC News Health reported the findings of a study by Professor Amrita Ahluwalia at William Harvey Research Institute, Barts and the London School of Medicine, that showed people who drank beetroot juice or took nitrate tablets had reduced blood pressure within 24 hours. Their conclusions, published in the U.S. journal "Hypertension," listed beetroot juice as a food that significantly reduces blood pressure due to its nitrate content. Nitrates are also found in green, leafy vegetables such as spinach and cabbage.
Calcium in Food
Dairy products are a good source of calcium, important for the health of bones and teeth. Additionally, calcium intake may decrease the risk for hypertension. "The Journal of the American Medical Association" published a study using young children to show that dietary calcium intake is inversely related to systolic but not diastolic blood pressure.
Potassium in Food
Many fruits rich in potassium, such as bananas, kiwi, strawberries, apricots and passion fruit, may lower high blood pressure and reduce the risk of heart disease. Potassium works with sodium to regulate the body's water balance. Colorado State University says the more potassium and less sodium in a diet, the greater the likelihood of maintaining normal blood pressure.
L-Citrulline in Food
L-citrulline is an amino acid that optimizes blood flow and converts to L-arginine in the body. Food sources include nuts and seeds, chicken breast, salmon and watermelon. "Science Daily" reported a study by Florida State University using watermelon to examine L-citrulline's effectiveness against hypertension. FSU Assistant Professor Arturo Figueroa and associates found daily administration of the amino acid L-citrulline/L-arginine from watermelon extract improved arterial function and lowered blood pressure in all subjects.
DASH
DASH, Dietary Approaches to Stop Hypertension, is an eating plan to reduce elevated blood pressure emphasizing fruits, vegetables, whole grains, nuts and low fat dairy foods, decreasing foods high in cholesterol and sugar. A clinical trial by the DASH Collaborative Research Group examined the effects of dietary patterns on blood pressure. Its findings, which appeared in the "New England Journal of Medicine," showed that "a diet rich in fruits, vegetables, and low-fat dairy foods and with reduced saturated and total fat can substantially lower blood pressure."
References
- American Heart Association: High Blood Pressure Statistics
- "Hypertension:" Acute Blood Pressure Lowering, Vasoprotective, and Antiplatelet Properties of Dietary Nitrate via Bioconversion to Nitrite; Andrew J Webb et al.; 2008
- BBC News Health: Nitrate Content Behind Benefits of Beetroot Juice
- "The Journal of the American Medical Association:" Inverse Association of Dietary Calcium with Systolic Blood Pressure in Young Children; Matthew W Gillman, MD. Et al.; 1992
- Colorado State University: Diet and Hypertension
- Science Daily: Watermelon Lowers Blood Pressure, Study Finds
