You may be able to lower your high blood pressure by improving your diet, and nopales leaves are a possibly healthy addition. Nopales are edible cactus leaves, and you can eat them in soups and salads. Remember that they do not specifically lower your blood pressure, so eat them in moderation as part of an overall healthy diet, and continue to follow your doctor's instructions.
Sodium
Nopales cactus leaves have only 18 mg sodium in each cup of raw leaves. A low-sodium diet may reduce your blood pressure, and individuals with hypertension should have no more than 1,500 mg sodium per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Some brands of canned or jarred nopales come with added salt, so choose low-sodium varieties or cook your own fresh nopales to limit your sodium intake.
Potassium
Each cup of raw nopales has 221 mg potassium, or about 5 percent of the daily value for this electrolyte that helps to regulate blood pressure. You may be able to lower your blood pressure by increasing your intake of potassium from natural sources such as fish, fruits, dairy products and vegetables, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Nopales are not as high in potassium as some other vegetables, such as cooked spinach, with about 400 mg potassium per half-cup, tomato paste, with 664 mg per quarter-cup, or beet greens, with 654 mg per half-cup.
Weight Control
Extra body weight may be contributing to your high blood pressure, and nopales leaves can be part of a diet to lose weight or prevent further weight gain. Raw nopales leaves have only 14 calories per cup, and you can add them to soups, stews, casseroles and other recipes to increase the volume so that you can fill up without adding extra calories to your meal. Be sure to cook them without added fats, such as lard, which are high in calories.
Other Nutrients for High Blood Pressure
Each cup of raw nopales leaves has 1.9 g dietary fiber, and this plant nutrient may lower your blood pressure, according to the Linus Pauling Institute Micronutrient Information Center. The vegetable has 141 mg calcium, or 14 percent of the daily value, which is another benefit for high blood pressure because calcium deficiency may increase your numbers. Nopales leaves also have 45 mg magnesium, or 12 percent of the daily value, for this essential mineral.
References
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Vegetables and Vegetable Products
- Linus Pauling Institute Micronutrient Information Center; Dietary Fiber; Jane Higdon; December 2005
- Centers for Disease Control and Prevention: Vegetable of the Month: Edible Cactus
