LOWERING YOUR BLOOD PRESSURE—FOODS THAT HELP & FOODS TO AVOID
Last week I posted Your Blood Pressure: Where Do You Place in the New Guidelines? I included updated recommendations from the American College of Cardiology and the American Heart Association giving a new normal blood pressure of under 120/80 whereas before, normal was under 140/90. Thus, if you didn’t previously have high blood pressure, there’s a chance you do now. The post included suggestions on how you can lower blood pressure without medication.
This week I’m adding in specific foods that will help you control blood pressure, a few to avoid, and a short summary of the DASH (Dietary Approaches to Stop Hypertension) diet.
Foods that Help Lower Blood Pressure
Here are excerpts from the healthline.com article titled 13 Foods That Are Good for High Blood Pressure – Medically reviewed by Natalie Butlerr, RD, LD on May 2, 2017 — Written by Mary Ellen Ellis and Rachel Nal
A diet that can help lover blood pressure is rich in potassium, magnesium and fiber and lower in sodium
Read on to learn which foods can help you fight hypertension.
- Leafy greens
Potassium helps your kidneys get rid of more sodium through your urine. This in turn will lower blood pressure. Leafy greens that are high in potassium include: Romaine lettuce, arugula, kale, turnip greens, collard greens, spinach, beet greens, Swiss chard. Canned vegetables often have added sodium. But frozen vegetables contain as many nutrients as fresh vegetables, and they’re easier to store.
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Berries - Red beets
Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure. Researchers also found that the nitrates in beetroot juice lowered research participants’ blood pressure within just 24 hours. You can juice your own beets or simply cook and eat the whole root.
- Skim milk and yogurt
- Oatmeal
- Bananas
- Salmon, mackerel, and fish with omega-3s
- Seeds
Unsalted seeds are high in potassium, magnesium, and other minerals known to lover blood pressure.
- Garlic and herbs
- Dark chocolate
- Pistachios
Pistachios are a healthy way to decrease blood pressure by reducing peripheral vascular resistance, or blood vessel tightening, and heart rate.
- Olive oil
Olive oil is an example of a healthy fat. It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.
- Pomegranates
Pomegranates are a healthy fruit that you can enjoy raw or as a juice. Be sure to check the sugar content in store-bought juices, as the added sugars can negate the health benefits.
Foods and Drinks to Avoid in Combating High Blood Pressure
In my previous post, Salt—Is It All that Bad? I concluded with: Eating extremely high amounts of salt can be harmful, but eating too little may also be bad for you. Your optimal salt intake probably should be somewhere between the two extremes. If you’re a healthy person who eats mostly whole, single ingredient foods, then there is probably no need for you to worry about your salt intake.
Still, you should probably avoid eating those packaged and processed foods with “extremely high amounts of salt.” Here are excerpts from the healthline.com article titled Eating with High Blood Pressure: Food and Drinks to Avoid– Medically reviewed by Natalie Butler, RD, LD on May 17, 2018 — Written by Kimberly Holland
Deli Meat
Processed Deli & Lunch Meats can be real sodium bombs. These meats are often cured, seasoned, and preserved with salt. A 2-ounce serving of some lunch meats could contain 500 mg of sodium or more..
Frozen Pizza
All pizzas can be a poor choice for people watching their sodium intake. The combination of cheese, cured meats, tomato sauce, and crust adds up to a lot of sodium. But frozen pizza is especially dangerous for people with high blood pressure.
To maintain flavor in the pizza once it’s been cooked, manufacturers often add a lot of salt. One serving of a frozen cheese or meat & cheese pizza can contain more than 700 mg of sodium, sometimes even more. The thicker the crust and the more toppings you have, the higher your sodium number will climb.
Pickles
Preserving any food requires salt. This is because it stops the decay of the food and keeps it edible longer. Salt can take even the most innocent cucumber and make it a sodium sponge. A whole dill pickle spear can contain as much as 390 mg of sodium. However, reduced-sodium options are available.
Canned soups
They’re simple and easy to prepare, especially when you’re crunched for time or not feeling well. However, canned soups are filled with sodium. Some soups can have almost 900 mg of sodium in just one serving, which is typically a 1/2 cup. If you consume the entire can, you’ll be taking in more than 2,000 mg of sodium. Low- and reduced-sodium soups are available. But a better option is to keep the salt in check by making your own soup from a low-sodium recipe.
Canned or bottled tomato products
As a rule, tomato products are problematic for people with high blood pressure. Canned tomato sauces, pasta sauces, and tomato juices are all high in sodium. A 1/2-cup serving of classic marinara sauce can have 400 mg of sodium or more. A cup of tomato juice can come in at more than 600 mg of sodium. You can often find low- or reduced-sodium versions of all of these items.
Also avoid excessive sugar and sugar-sweetened drinks, which are linked to increased weight gain and possible high blood pressure.
People with high blood pressure should also reduce saturated fats and avoid trans fats. And high amounts of alcohol can also cause a temporary spike in blood pressure.
The DASH Diet and Recommended Foods
Dietary recommendations for lower blood pressure include the Dietary Approaches to Stop Hypertension (DASH) diet. Here are more excerpts from the May 2017 healthline.com article linked above
Following the DASH diet for two weeks can lower your systolic blood pressure (the top number of a blood pressure reading) by 8-14 points.
Serving suggestions for the DASH diet include:
| Foods | Serving per day |
| sodium | no more than 2,300 mg on a traditional diet or 1,500 mg on a low-sodium diet |
| dairy (low-fat) | 2 to 3 |
| healthy fats (avocado, coconut oil, ghee) | 2 to 3 |
| vegetables | 4 to 5 |
| fruit | 4 to 5 |
| nuts, seeds, and legumes | 4 to 5 |
| lean meat, poultry, and fish | 6 |
| whole grains | 6 to 8 |
In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and vegetables. The DASH guidelines also suggest eating more foods rich in potassium, calcium, and magnesium.
After reading this and last week’s posts plus the online articles they’re drawn from, you should have a greater idea of what you can do to lower blood pressure. Which will also lower your risk of a life-changing heart attack or stroke!