Approximately one-third of Americans have hypertension, a blood pressure value greater than 140/90 mm of mercury. Typically asymptomatic, if left untreated, hypertension may damage the heart, blood vessels and lead to stroke or heart failure. A diet rich in potassium, calcium, lean protein and low in sodium, saturated fat and cholesterol may reduce blood pressure. Please consult a doctor to monitor your blood pressure and prior to making any dietary changes. Increased potassium may harm people taking medications or with certain medical conditions.
Fruits and Vegetables
The recommended adequate daily intake of potassium for adults is 4,700 mg. Increased intake of this mineral from fruits and vegetables helps reduce blood pressure. Epidemiological studies showed risk of death related to stroke was inversely related to potassium intake and appeared dose dependent. Food products that reduce risk of high blood pressure and stroke may display an FDA-approved health claim for potassium on the product label. The food must contain at least 350 mg potassium per serving and be low in sodium, total fat, saturated fat and cholesterol. A few of the many foods rich in potassium include yams, spinach, potatoes, greens, lima beans, broccoli, avocado, bananas, oranges, melons, apricots and tomatoes.
Low Fat Dairy
Two to three low-fat dairy servings that provide 1,250 mg calcium per day are recommended to help lower blood pressure. Superior sources of calcium include low-fat milk and nonfat plain yogurt. One eight-ounce serving of low-fat milk provides 305 mg calcium. Nonfat plain yogurt contributes 488 mg calcium per eight ounce cup, while low-fat fruit varieties may provide approximately 100 mg less calcium.
Meat and Cholesterol
Low-fat meats and a maximum daily intake of 150 mg cholesterol may protect heart health and help lower blood pressure. Substitution of chicken, turkey, fish and lean cuts of pork and beef for high-fat items like marbled steaks, hamburgers, ribs and chops can provide adequate protein and help lower your blood pressure.
Low Saturated Fat
Replacing traditional high-fat food items with lower fat versions can reduce saturated fat intake as part of a dietary approach to lower blood pressure. Animal products such as meat and dairy items contain saturated fat, as well as snack foods made with the plant oils coconut and palm kernel. Fat-free varieties of milk, cream cheese, other dairy items and snacks may significantly reduce your saturated fat intake and help lower blood pressure.
References
- American Heart Association: Potassium and High Blood Pressure
- National Heart, Lung, and Blood Institute: NIH: Lowering Your Blood Pressure With Dash
- FDA.gov: Health Claim Notification For Potassium Containing Foods
- Foodcomp.dk: Danish Food Composition Databank: Potassium
- USDA Nutrient Database: Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D
- USDA Nutrient Database: Yogurt, plain, skim milk, 13 grams protein per 8 ounce
