High blood pressure, known as hypertension, is a risk factor for stroke and heart disease. Hypertension afflicts roughly 50 million Americans, states the National Heart, Lung and Blood Institute, or NHLBI. While genetics play a role in this condition, lifestyle factors, such as regular exercise and choosing a healthy diet, may help lower your blood pressure. Foods that help keep blood pressure down are those outlined in the Dietary Approaches to Stop Hypertension, or DASH diet and include foods rich in the minerals calcium, potassium and magnesium.
Calcium-Rich Foods
Calcium plays a role in muscle contraction and relaxation. In addition, eating calcium-rich foods has a beneficial effect on blood pressure. The Dietary Reference Intake, or DRI for calcium is 1,000 mg daily. Calcium in dairy products, such as milk and yogurt, is typically well absorbed and utilized efficiently by your body. An 8-oz. glass of milk or calcium-fortified soymilk provides roughly 300 mg of calcium. The same amount of yogurt provides 250 to 350 mg of calcium and depends upon variety, type and brand. Calcium-fortified orange juice offers just as much calcium as milk, about 300 mg. According to the Vegetarian Resource Group, vegan sources of well-absorbed calcium include soybeans, calcium-set tofu, bok choy, collards, broccoli, okra, kale and mustard greens. Each of these foods offers 100 to 350 mg per serving. The serving size is 1 cup for the vegetables.
Potassium-Rich Foods
While the U.S. Department of Agriculture sets the recommended daily value, or DV for potassium at 3,500 mg, most Americans should strive to consume 4,700 mg daily, states the Food and Nutrition Board Institute of Medicine. Potassium is the most commonly deficient nutrient in the American diet and, unfortunately, it's the most crucial nutrient for lowering blood pressure and counteracting the effects of sodium on blood pressure. Many whole, fresh foods contain potassium, such as legumes, dairy products, meats, fish, fruits and vegetables.
A food item is considered a beneficial source of potassium if it contains at least 470 mg per serving. Examples of such foods include sweet and white potatoes, which offer 694 and 610 mg of potassium each; beet greens, which provide 655 mg per 1/2-cup, cooked; white beans, which offer 595 mg per 1/2-cup of a can; and non- or low-fat unflavored yogurt, which provides at least 530 mg per 8-oz. serving. Other potassium-rich foods include prune, carrot and tomato juices, bananas, clams, cod, halibut and yellowfin tuna; soy and lima beans; winter squash, spinach and blackstrap molasses.
Magnesium-Rich Foods
The DV for magnesium is 400 mg. Nevertheless, adult males should strive to reach the DRI for this nutrient, which is 420 mg. According to the National Institutes of Health, magnesium helps regulate blood pressure. Researchers are increasingly interested in the role this nutrient plays in preventing and managing hypertension and cardiovascular disease. Magnesium-rich foods include seafood, legumes, nuts and seeds, whole grains and leafy green vegetables. Roasted pumpkin and squash seeds are the best food source, offering 151 mg per 1-oz. serving. Brazil nuts hold a close second place, providing 107 mg of magnesium per 1-oz. serving. Other food sources that meet 15 percent or more of the DV per serving include quinoa, halibut, almonds and cashews, peanuts and soybeans, spinach and baked potatoes, with skin. Be sure to choose unsalted nuts.
References
- National Heart, Lung and Blood Institute: DASH Diet
- Food and Nutrition Board: Institute of Medicine: Dietary Reference Intake Tables for Individuals
- Vegetarian Resource Group: Calcium in the Vegan Diet
- U.S. Department of Agriculture: Dietary Guidelines for Americans: Adequate Nutrients Within Calorie Needs
- U.S. Department of Agriculture: Dietary Guidelines for Americans: Potassium Food Sources
- U.S. Department of Agriculture: Dietary Guidelines for Americans: Magnesium Food Sources
