Hypertension, commonly known as high blood pressure, is a major risk factor for both heart attacks and strokes. According to the American Heart Association, almost 75 million people have been diagnosed with hypertension. Fortunately, "super foods" can help lower your blood pressure.
Crimini Mushrooms
These toffee-colored mushrooms are available year-round and are both rich in flavor and in nutrients. Crimini mushrooms are an excellent source of potassium, a major intracellular mineral, which plays an important role in regulating your blood pressure. In a meta-analysis of 27 adult trials, potassium supplementation was associated with lower blood pressure; the greatest effect was seen in individuals with high blood pressure versus those with normal pressure.
Celery
This crunchy green vegetable contains a compound called 3-n-butyl phthalide, found to have vasorelaxant effects. It relaxes the smooth muscles in your arterial walls, causing them to dilate; this additional space inside your arteries lowers your blood pressure. Celery is also a good source of vitamins and minerals, including vitamin C, potassium, calcium and magnesium; an increased intake of these nutrients is also associated with reduced blood pressure.
Tomatoes
Bright red tomatoes have a high concentration of lycopene, an antioxidant that helps protect your cells from the damaging effects of free radicals. The lycopene and other carotenoids found in tomatoes are also associated with lower blood pressure. In a 2006 study published in the "American Heart Journal," supplementation with 250mg of tomato extract over an eight-week period significantly lowered both systolic and diastolic blood pressure in modestly hypertensive individuals. It is also known that heat processing increases lycopene's bioavailability. Therefore, your body will absorb more lycopene from cooked tomato products, such as tomato paste, than from eating raw tomatoes.
Flax Seeds
Whole flax seeds have a slightly nutty flavor and come in two varieties: golden and brown. Both varieties are equally nutritious; however your body cannot break down and absorb the nutrients from whole flax seeds. They must be ground for nutrient absorption, and it is best to grind flax seeds right before consumption since their delicate oils oxidize and spoil rapidly.
Flax seeds are the best vegetarian source of omega-3s, and increasing your intake of this essential fatty acid can help lower your blood pressure. In the body, omega-3s can improve blood flow by preventing excessive blood clotting and increasing the activity of nitric oxide, a chemical that causes your arteries to relax and dilate. The easiest way to include flax seeds in your diet is to grind them in a coffee grinder and then add them to smoothies, oatmeal, salads, yogurt and muesli.
References
- American Heart Association: About High Blood Pressure
- "Journal of Human Hypertension"; Blood pressure response to changes in sodium and potassium intake: a metaregression analysis of randomised trials. Geleijnse JM, Kok FJ, and DE Grobbee; July 2003
- "Phytotherapy Research"; Cardiovascular pharmacology of 3-n-butylphthalide in spontaneously hypertensive rats; Tsi D and Tan BKH; 1997
- "American Heart Journal"; Natural antioxidants from tomato extract reduce blood pressure in patients with grade-1 hypertension: a double-blind, placebo-controlled pilot study; Engelhard YN, Gazer B, and E. Paran; 2006
