Your diet affects your risk for many chronic health conditions, including high blood pressure, or hypertension. Fenugreek seed is a spice that may benefit your blood pressure as part of a balanced overall diet, and a nutritionist can help you integrate it into your regular meal plan. If you have concerns about your blood pressure, talk to a doctor.
Sodium
A tablespoon of dried fenugreek seed has 7 mg sodium, so it can be part of a low-sodium diet to maintain normal blood pressure readings. A high-sodium diet causes high blood pressure, and healthy adults should have no more than 2,300 mg per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. To lower your sodium intake, flavor your foods with fenugreek instead of salt, since 1/4 tsp. of table salt, or sodium chloride, has 581 mg sodium.
Potassium
Adequate potassium in your diet is necessary for controlling blood pressure, and a tablespoon of dried fenugreek seed provides 85 mg potassium. Healthy adults should get at least 4,700 mg potassium per day, and the best sources are natural sources, such as plant-based foods, dairy products and fish, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Potassium helps balance sodium in your body to lower blood pressure.
Dietary Fiber
Fenugreek has a high concentration of dietary fiber, with 2.7 g fiber in a 1 tbsp., or 11.1 g, serving. A high-fiber diet may help control your blood pressure, according to the Linus Pauling Institute Micronutrient Information Center. Other potential benefits of fiber are lower cholesterol levels and better blood sugar regulation, and good sources include most fruits, vegetables, whole grains, nuts and beans. This serving of fenugreek has only 36 calories, so it can be part of a diet to control your weight.
Other Information
Some ways to add fenugreek to your diet are to use it in chicken stew or salsa recipes. It may help lower your blood pressure, but the most common uses of fenugreek include lowering cholesterol and controlling diabetes, according to Langone Medical Center. Because fenugreek is high in dietary fiber, it may have a laxative effect and prevent or relieve constipation. A balanced diet for preventing hypertension is high in fruits, vegetables, whole grains, legumes and dairy products.
References
- Linus Pauling Institute Micronutrient Information Center; Dietary Fiber; Jane Higdon; December 2005
- Linus Pauling Institute Micronutrient Information Center; Magnesium; Jane Higdon; April 2003
- Langone Medical Center: Fenugreek
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Spices and Herbs
