If you have been diagnosed with high blood pressure, or hypertension, you will need to make some changes to your diet to help bring your pressure to a healthier level. Along with getting regular exercise and not smoking, eating healthfully is an important component to your overall plan. The bad news is there is no magic bullet or superfood. The good news is eating to lower your blood pressure can include the foods you enjoy, as long as you consume them in moderation and keep some general guidelines in mind.
Low-Sodium Foods
If you consume too much sodium, your body will retain fluid. The more fluid you retain, the harder your heart must work to pump the extra fluid. The harder your heart works, the higher your blood pressure. Choose fresh food over canned and processed foods whenever possible. If you buy canned or processed vegetables or fruit, rinse and drain them well to cut down on the sodium. The Cleveland Clinic recommends consuming no more then 2,300 mg per day and suggests a good guide is "A teaspoon of salt has about 2,400 milligrams of sodium."
Whole Grains and Low-Fat Dairy
According to the Mayo Clinic, "Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg." Along with whole grains and low-fat dairy, add in plenty of fruits and vegetables to make up your daily caloric intake. How much you need of each product depends on your gender, age and general overall health. In addition, your caloric intake will depend on whether or not you need to lose weight. A registered dietitian can help you to formulate a safe and healthy plan.
Foods High in Potassium
According to Harvard University, eating foods high in potassium citrate can help decrease blood pressure. These include bananas, citrus fruit, salmon, tuna, green leafy vegetables, mushrooms, prunes, peas, legumes, sweet potatoes, skinless chicken, whole-grain cereals and yogurt. The belief is potassium may interfere with your body's ability to retain sodium. The American Heart Association states, "The recommended daily intake of potassium for an average adult is about 4,700 milligrams per day." However, if you are elderly or have kidney or liver disease or other health problems, you may do more harm than good by eating too much potassium, so check with your doctor first.
Dark Chocolate
Dark chocolate and cocoa contain a substance called flavonol that may lower blood pressure by helping to improve general blood flow. Tufts University says "Dark chocolate with a cocoa content of at least 70% has been shown to be the most beneficial." However, chocolate also contains lots of calories, so it should be eaten in moderation. According to Tufts, studies have shown benefits in individuals who ate 30 calories of dark chocolate, which is about one-quarter ounce daily. However the best benefits come from consuming a well-rounded diet in addition to a small amount of chocolate.
