High blood pressure, or hypertension, can be improved by maintaining a healthy weight and eating nutrient-rich foods that open the blood vessels and rid the body of excess sodium. Based on the results of several studies funded by the National Heart, Lung, and Blood Institute, we know that blood pressure can be reduced by avoiding foods high in saturated fat and cholesterol, and consuming fresh fruits, vegetables, and fat-free or low-fat milk and milk products.
Foods Rich in Calcium and Vitamin D
Consuming fat-free or low-fat milk and milk products fortified with calcium and vitamin D can lower your risk of high blood pressure. Taking supplements of vitamin D or calcium does not offer the same benefit, so it is important to consume these nutrients through your diet.
Dark Chocolate
A study published in the July 2007 issue of the Journal of the American Medical Association (JAMA) suggests that eating small amounts of dark chocolate daily helps lower blood pressure. The polyphenols (chemicals that act as antioxidants) in the dark chocolate are thought to provide this benefit.
Foods Low in Sodium
Consuming too much sodium can lead to chemical imbalances that cause blood pressure to rise. The National Heart, Lung, and Blood Institute recommends avoiding canned, cured and processed foods. Instead, choose foods that are naturally low in sodium such as fresh or frozen fruit and vegetables, unsalted peanuts, cooked beans (dried or frozen), and fresh fish or poultry. When choosing snacks, soups, condiments or frozen meals, select items that are low-sodium or reduced-sodium, or foods with no salt added. Using spices and herbs to season food in place of table salt can also help keep blood pressure under control.
Foods Rich in Potassium
Potassium and sodium work together, and their levels must be properly balanced to maintain normal blood pressure. It is best to eat equal amounts of potassium and sodium to maintain these levels. When potassium levels get too low, the body retains sodium and blood pressure increases. Increasing intake of potassium can rid the body of excess sodium. Eating potassium-rich foods such as fish, bananas, avocado, apricots, carrots, celery, milk, yogurt, baked potatoes and soybeans can help counteract the presence of too much sodium in your system.
Foods Rich in Magnesium
Consuming 500 to1,000mg of magnesium can help lower blood pressure. Magnesium lowers blood pressure in two ways---by relaxing and widening the blood vessels to allow blood to flow easily, and by helping to balance levels of sodium and potassium in the bloodstream. Foods containing magnesium include spinach, peas, unsalted sunflower seeds, whole grains, nuts, squash, broccoli, seafood and a variety of beans such as lima beans, pinto beans, kidney beans and black beans.
References
- Senior Journal: Calcium and Vitamin D foods
- "Journal of the American Medical Association;" Effects of low habitual cocoa intake on blood pressure and bioactive nitric oxide; Dirk Taubert et al.; July 4, 2007
- NHLBI: Lowering Your Blood Pressure
