Most Americans will combat hypertension (high blood pressure) at some point during their lives. Medication can make a big difference in severe cases, but dietary remedies can sometimes prove to be just as helpful. Specifically, eating foods that are good sources of potassium, magnesium and calcium can help reduce blood-pressure levels that are too high. According to the Mayo Clinic, eating these foods as part of a healthy diet can cause blood pressure to drop by several points in just a couple of weeks.
Milk
Have a glass of milk with your cereal each morning, and drink milk at meals throughout the week. The American Heart Association recommends replacing full-fat milk and dairy products with non-fat or low-fat counterparts to keep your daily calcium intake high while reducing the total amount of fat you eat. Milk is high in calcium with about 300 to 350 mg per one-cup serving, and calcium works in conjunction with potassium and magnesium to lower blood pressure. Non-fat yogurt and low-fat cheeses are also good sources of calcium.
Potatoes
Try eating a baked potato as a meat substitute once or twice a week. Potatoes are extremely high in potassium, with more than 900 mg in one medium spud. The Mayo Clinic reports that potassium cooperates with modest amounts of sodium to regulate healthy blood-pressure levels and reduce blood pressure in people with hypertension. High-fat foods such as sour cream, bacon and butter can contribute to raising blood pressure, though, so try eating your potatoes with vegetables and a small amount of margarine. Go easy on the salt, too, since people who eat higher amounts of sodium generally have higher blood pressure.
Soybeans
Use soybeans and soy products as meat substitutes in meals. The U.S. Department of Health and Human Services reports that a one-cup serving of soybeans has almost 900 mg potassium, as well as more than 40 percent of the recommended daily allowances of magnesium, calcium and fiber. Fiber is an important component of the DASH (Dietary Approaches to Stop Hypertension) diet, which the Mayo Clinic recommends as a healthy eating plan to lower blood pressure.
Leafy Greens
Eat salads that contain raw or cooked leafy greens such as spinach, kale, collards or chard. You can also incorporate these green leafy vegetables in stir fries or casseroles. The Mayo Clinic recommends them as good sources of calcium and magnesium, and eating them regularly helps hypertension patients reach the eight to 10 daily servings of fruits and vegetables that the DASH diet encourages.
