Blood pressure signifies the resistance produced each time the heart beats and sends blood through the arteries. Between beats, the heart relaxes, and blood pressure drops. A normal blood pressure reading for an adult is 120 (systolic) / 80 (diastolic). Controlling blood pressure starts with consuming a healthful, plant-based diet. Certain nutrients are particularly helpful in controlling blood pressure and include potassium, magnesium and calcium. These nutrients relax the artery walls and encourage optimum blood flow.
Potassium-Rich Fruits and Vegetables
Many fruits and vegetables are rich food sources of the mineral potassium. According to an article published in 2001 in the "British Medical Journal," increasing potassium intake lowers blood pressure in individuals with hypertension (as well as those with normal blood pressure). Strive to consume at least 2 cups of fruits daily and 2.5 cups (or the equivalent) of vegetables daily. Enjoy papayas, prunes and prune juice, tomatoes and tomato juice, raisins, oranges and orange juice, strawberries, kiwifruit, watermelon, cantaloupe, Swiss chard, Crimini mushrooms, spinach, fennel, kale, mustard greens, Brussels sprouts, broccoli, winter squash and eggplant most often as they are among the fruits and vegetables with the most potassium.
Calcium-Rich Foods
Growing evidence shows that the consumption of calcium-rich foods, such as dairy products, is involved in the regulation of blood pressure and, for this reason, offers heart health benefits. When you consume a low-calcium diet, calcium ions become concentrated in the intercellular fluid, which elevates both the active form of vitamin D (D3) and the parathyroid hormone (PTH). This causes an increased calcium concentration in smooth muscle cells, which increases vascular resistance, elevating blood pressure. Consume two to three servings of calcium-rich dairy products daily, such as skim milk and yogurt and/or other foods high in calcium, such as leafy green vegetables, almonds, calcium-fortified orange juice and fortified cereals or soy foods.
Foods with Magnesium
For preventing and treating high blood pressure, decreasing your intake of sodium, and increasing your intake of not only potassium and calcium, but magnesium (another major mineral) is recommended according to the National Institute of Health's (NIH) Dietary Approaches to Stop Hypertension (DASH). Some of the same foods that are rich in both potassium and calcium also offer substantial amounts of magnesium, such as Swiss chard and spinach. Other excellent food sources of magnesium include halibut, salmon, pumpkin, sesame and sunflower seeds, soybeans, black beans, quinoa, buckwheat and almonds. DASH diet recommendations are to consume four to five servings of magnesium-rich nuts, seeds and legumes weekly.
References
- "British Medical Journal;" Fortnightly review: Beneficial effects of potassium; F.J. He and G.A. MacGregor; 2001
- "Journal of the American College of Nutrition;" Milk products, dietary patterns and blood pressure management; P.M. Kris-Etherton, J.A. Grieger, K.F. Hilpert and S.G. West; February 2009
- DASH Diet: Eating plan
