High blood pressure is one of the most prevalent and preventable diseases in the United States. Diet can play a key role in lowering your blood pressure and preventing potential damage to the heart, brain, eyes and kidneys. It is important to know which foods help lower blood pressure and to incorporate them into your menus daily.
Vegetables
Vegetables provide magnesium, potassium and fiber, which are important nutrients when trying to lower your blood pressure according to Columbia University. Choose 4- to 5 ½-cup servings daily from a variety of vegetables including broccoli, potatoes, sweet potatoes, spinach, kale, tomatoes and squash. If you consume vegetable juice, make sure you choose the low sodium variety.
Fruits
Choose from a variety of fruits to help meet your magnesium, potassium, and fiber needs. Bananas, apples, berries, melons, peaches, pineapples, mango, and citrus fruits are good choices. Consume four to five servings each day. A serving is ¼ cup of dried fruit, one medium whole fruit, ½ cup of fresh, frozen or canned fruit or ½ cup of juice. Choose fruit over juice to make sure you are getting fiber and controlling your calorie intake. If you choose juice, make sure it does not have added sugar.
Dairy
Calcium has also been shown to be effective in lowering blood pressure in hypertensive individuals. Calcium is required for vascular contraction and vasodilation, according to the Office of Dietary Supplements. Dairy products are a rich source of calcium, including low-fat milk, cheese and yogurt. Eat two to three servings per day, including 1 cup of milk or yogurt and 1 1/2 oz. of cheese. If you do not consume dairy products, talk to your doctor about taking a supplement.
Whole Grains
Consume six to eight servings of whole grains each day. Whole grain provides fiber, which can help to lower blood pressure. Johns Hopkins reports that replacing refined carbohydrates, like white flour and sugar, with any type of whole grain, including brown rice, whole grain cereals and breads, barley and oats, will reduce blood pressure.
Fish
Protein is an important nutrient to lower blood pressure, but the type of protein is an important consideration. Fatty fish, like salmon, provide omega-3 fatty acids, which are reported to be slightly hypotensive according to the American Heart Association. The American Heart Association suggests consuming a variety of fish twice a week.
Nuts
Nuts, legumes and seeds are rich sources of fiber, energy, protein and magnesium. The DASH diet suggests consuming four to five servings a week. A serving consists of ½ cup of cooked dried beans or peas, 1 1/2 oz. of almonds, hazel nuts, walnuts or peanuts, 2 Tbsp. of sunflower seeds or pumpkin seeds, or 2 Tbsp. of nut butter.
Spices
Sodium causes blood vessels to narrow, which increases blood pressure. Replace your salt shaker with a variety of fresh and dried herbs and spices to add flavor to food. Talk to your doctor about using salt substitutes if you are on medications or have kidney disease.
References
- "Your Guide to Lowering Blood Pressure with DASH"; U.S. Department of Health and Human Services: 2006
- Cleveland Clinic: High Blood Pressure and Nutrition
- Columbia University's Go Ask Alice?: Managing High Blood Pressure through Diet
- Johns Hopkins: The Fiber Blood Pressure Connection
- "Circulation- Journal of the American Heart Association"; Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease; Penny Kris-Etherton et al.; November 2002
