Hypertension is a chronic disease which can increase the risk of heart attacks and strokes, according to Columbia University. The Go Ask Alice health answering service run through Columbia University explains that a diet high in sodium and added salt often leads to hypertension, which is medically classified as a blood pressure of 140/90 or greater. Avoiding added salt on foods is one way to bring down blood pressure. Additionally, many healthy foods have specific nutrients that can help to bring down blood pressure levels.
Spinach
Spinach is one of the foods that can help to reduce blood pressure levels. Columbia University's Go Ask Alice health answering system explains that foods rich in the mineral potassium, such as spinach help reduce blood pressure levels by flushing out excess sodium in the body. The World's Healthiest Foods website states that 1 cup of boiled spinach has about 839 mg of potassium, which is about 24 percent of most adult's daily recommended intake of potassium. Spinach also helps to reduce blood pressure because of the calcium content, as stated by Columbia University.
Celery
Many people don't realize that celery has nutritional benefits, since it is so low in calories and has a high water content. In reality, celery contains many vitamins and minerals including potassium. There are 344 mg of potassium, or about 10 percent of an adult's daily recommended intake for potassium in a cup of celery, according to the World's Healthiest Foods website. Choosing to eat vegetables like celery often can help to reduce blood pressure and prevent hypertension over time.
Papaya
Papaya is another healthy fruit that helps to regulate osmotic pressure in the body and reduce blood pressure levels when necessary. The World's Healthiest Foods website states that papayas are high in blood pressure-reducing potassium, with about 781 mg of potassium per papaya. People who don't like the taste of fresh papaya may enjoy the different taste and texture of dried papaya, available at many health food stores.
Grapefruit
Columbia University's Go Ask Alice health answering system recommends eating grapefruits or drinking grapefruit juice as part of a healthy diet to reduce blood pressure. Each half of a grapefruit has around 158 mg of potassium, which is just under five percent of an adult's daily recommended potassium intake, as stated by the World's Healthiest Foods website. People with high blood pressure may want to look for a grapefruit juice which is 100 percent juice, rather than one that contains only some juice and a lot of added sugar.
