A diet low in saturated fat, cholesterol and total fat that emphasizes fruits, vegetables, and fat-free or low-fat milk and milk products reduces blood pressure. Choosing raw foods within these categories can help to reduce blood pressure. Although diet can help lower blood pressure, don't stop taking blood pressure medications without your doctor's consent. Discuss medications and diet with your doctor.
Low-Sodium Foods
The 2010 Dietary Guidelines for Americans recommends an upper limit of 2,300 mg of sodium per day, and less than 1,500 mg a day if you have high blood pressure. Raw fruits and vegetables have significantly lower sodium content than canned fruits and vegetables. For example, 1 cup of raw carrots contains 76 mg of sodium, compared to 1 cup of canned carrots which contains 353 mg. Choose low-sodium raw foods, such as strawberries, bananas, grapes, leafy greens, sprouted whole grains and unsalted nuts.
Potassium-Rich Foods
A diet rich in potassium also helps to reduce blood pressure. Raw foods that are high in potassium include fresh fruits and vegetables, raw milk and raw fish. Some potassium-rich vegetables include dark, leafy greens, such as collards, kale, and spinach, as well as broccoli, carrots, green beans, green peas, lima beans, potatoes, squash, sweet potatoes and tomatoes. Raw fruits that are high in potassium include apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries and tangerines.
High-Fiber Foods
Foods high in fiber help to lower blood pressure. Raw foods that are fiber-rich include most nuts and fresh peas and beans. Nuts, such as almonds, hazelnuts, mixed nuts, peanuts, walnuts and sunflower seeds, are rich sources of fiber. Choose raw whole grains such as sprouted grains which are also rich in fiber.
Low-Fat Foods
Choosing low-fat foods is also a major component of lowering blood pressure. Most raw foods are lower in fat than processed foods, because fat is added during the stages of processing. Choose raw foods that are low in fat, such as fruits and vegetables, nuts, seeds, and non-pasteurized/non-homogenized dairy products, such as raw milk, raw milk cheese and raw milk yogurt.
References
- National Heart Lung and Blood Institute; Your Guide to Lowering Your Blood Pressure with DASH; 2006
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans 2010; January 2010
- USDA National Nutrient Database for Standard Reference: Sodium Content of Selected Foods per Common Measure
