High blood pressure, also called hypertension, is a condition in which the force against the walls of your arteries is excessive and may lead to life-threatening conditions, such as stroke and heart disease. Eating a heart-healthy diet, rich in fiber, vitamins and minerals and low in unhealthy fats, cholesterol and sodium, can help lower your blood pressure, according to the American Heart Association, potentially lengthening your life. For best results, seek specified guidance from your doctor or dietitian.
Relationship
Vitamin-rich foods may help lower your blood pressure when eaten as part of an overall heart-healthy diet. Eating plenty of fiber and other nutrients, such as the mineral potassium, is also important, according to Mayo Clinic. Consuming too many vitamin-rich foods that contain rich amounts of saturated fat, trans-fats, sodium or salt, on the other hand, may raise your blood pressure.
Helpful Foods
In a study published in the "American Heart Journal" in May 2005, 31 adults with high blood pressure consumed a placebo for four weeks then tomato extract, which is rich in the antioxidants vitamin C and lycopene, for eight weeks. While consuming the tomato extract, participants showed significantly reduced blood pressure. This needs additional research to determine the long-term effects of tomato extract on blood pressure levels. But incorporating more antioxidant-rich foods into your diet may provide ample benefits. Additional foods rich in antioxidants and potassium include berries, citrus fruits, leafy greens, bell peppers, squash, nuts, seeds, whole grains and vegetable oils. Cold-water fish, such as salmon, mackerel and albacore tuna, contain healthy fats called omega-3 fatty acids. The AHA recommends eating fish at least twice per week.
Foods to Avoid
Mayo Clinic recommends the Dietary Approaches to Stop Hypertension diet, which limits sodium to 1,500 mg per day if you have high blood pressure. To maintain low sodium intake, avoid canned soups, vegetables and tomato sauce, frozen meals, table salt and processed snack foods such as potato chips, crackers and pretzels. Limit unhealthy saturated and trans-fats by avoiding fatty, red and processed meats, high-fat dairy products, fried foods, hard margarine, butter and commercially-prepared foods that list hydrogenated vegetable oil -- a top source of trans-fats -- as an ingredient. Limit refined grain products, such as enriched breads, pasta and cereals, which contain fewer nutrients and fiber than whole grains.
Suggestions
The "best way" to establish a healthy eating plan, according to the American Dietetic Association, is to eat well-balanced meals and a wide variety of foods. To ensure ample nutrient intake, eat at least 2 cups of fruit and 2.5 cups of vegetables daily. If you have difficulty meeting your nutrition needs through food alone, discuss the potential need for vitamin or mineral supplements with your doctor. Otherwise, whole, nutritious foods are ideal sources. Emphasize heart-healthy foods and keep less healthy fare to modest or occasional portions.
References
- American Heart Association: Managing Blood Pressure with a Heart-Healthy Diet
- Mayo Clinic: High Blood Pressure Lifestyle and Home Remedies
- "American Heart Journal"; Natural Antioxidants from Tomato Extract Reduce Blood Pressure in Patients with Grade-1 Hypertension: A Double-Blind, Placebo-Controlled Pilot Study; Yechiel N. Engelhard et al.; May 2005
- Office of Dietary Supplements: Vitamin E
- American Dietetic Association: Vitamins and Minerals: Antioxidants
