Natural foods can help lower blood pressure and reduce your risk of related complications. Blood pressure is the force of blood against your artery walls. You have high blood pressure, or hypertension, when your blood pressure is consistently at 140/90 millimeters of mercury or higher. Normally the first number, or systolic pressure, should be less than 120 and the second number, or diastolic pressure, should be less than 80. Make gradual dietary changes to help get these numbers back where they should be.
Potassium-rich Foods
Ideally, sodium and chloride, which make up salt, should not be higher than potassium; the optimal ratio is five parts potassium to one part sodium and chloride. However, most people consume too much salt in their diets, which leads to an imbalance of electrolytes and fluid levels and, in some people, increased blood pressure. To restore a healthy electrolyte balance, eat more potassium-rich foods. It shouldn't be a difficult dietary change considering that many foods contain potassium. Some of the best sources include bananas, citrus fruits, avocados, lima beans, salmon and chicken.
Fiber
Dietary fiber is featured in the DASH diet to lower blood pressure. The DASH, or Dietary Approaches to Stop Hypertension, eating plan is based on the fact that certain foods, including fruits, vegetables and fat-free or low-fat dairy products can improve hypertension. On the other hand, saturated fat, cholesterol, total fat and sodium have the reverse effect. Fibrous foods such as whole grain, fruits and vegetables are naturally low in sodium. They are also low in calories, which means they can facilitate weight loss; even losing a few pounds if you're overweight can improve blood pressure.
Lycopene-rich Foods
Foods that contain lycopene, such as tomatoes, pink grapefruit, watermelon and guava, may also be beneficial for lowering blood pressure. In a study published in the "American Journal of Hypertension" in 2001, Israeli researchers found that lycopene significantly reduced systolic blood pressure by an average of 9 millimeters of mercury, or mmHg, and diastolic blood pressure by 7 mmHg. The researchers add that by reducing blood pressure, lycopene may also be able to reduce related cardiovascular problems.
Omega-3 Fatty Acids
These essential fatty acids found in foods such as salmon, herring, mackerel, walnuts, flaxseed and olive oil can also help regulate blood pressure, according to the International Study of Macro- and Micro-nutrients and Blood Pressure published in the journal "Hypertension" in 2007. The team of international researchers looked at the effects of omega-3 fatty acids in 4680 men and women. Although the improvements in systolic and diastolic pressure were small for both plant and animal omega-3 fatty acids, the researchers concluded that these nutrients may play a role in preventing and controlling blood pressure levels.
References
- American Heart Association: Understanding Blood Pressure Readings
- "The Everything Family Nutrition Book"; Leslie Bilderback and Sandra K. Nissenberg, M.S., R.D.; 2009
- University of Maryland Medical Center: Potassium
- National Heart, Lung and Blood Institute: Your Guide to Lowering Your Blood Pressure with DASH
- "American Journal of Hypertension"; P-333: Effect Of Tomato's Lycopene on Blood Pressure, Serum Lipoproteins, Plasma Homocysteine and Oxidative Stress Markers in Grade I Hypertensive Patients; Esther Paran and Yehiel Engelhard; 2001
- "Hypertension"; Food Omega-3 Fatty Acid Intake of Individuals (Total, Linolenic Acid, Long-Chain) and Their Blood Pressure; Hirotsugu Ueshim, et al.; 2007
