The Best Foods to Lower Your Blood Pressure

Before we get to the list of foods that lower blood pressure, let’s talk.  Blood pressure…those mysterious dual numbers that are read to you every time you visit a health-related office, including the dentist.  Ever wonder what they mean?  They simply measure the amount of pressure your pumping blood places on your arterial walls.  The higher the numbers, the higher the pressure.

The top number is your systolic pressure and it represents the pressure placed on your blood vessels while your heart is contracting, or pumping.  The bottom number is your diastolic pressure and it represents the pressure on your blood vessels while your heart is at rest, or in between beats.  As we all know, if those numbers get too high it can lead to various health risks including heart and kidney disease as well as increase your chances of having a stroke.  This “silent killer” afflicts over 75 million people within the United States alone.

Typically, people rely on meds to lower their blood pressure.  However, there are foods that lower blood pressure as well as what is called a DASH diet for high blood pressure.  The acronym DASH stands for dietary approaches to stop hypertension, but more on that later.  Generally speaking, the best foods to lower blood pressure are high in potassium, magnesium, fiber and low in sodium.  Just remember that if you’re looking for foods to add to the below list.

1. Leafy greens – of various types, including romaine lettuce; turnip, collard and beet greens; arugula, kale, spinach and Swiss chard (which I always thought was a fish. I think I confused it with shad).  They are all rich in potassium which assists your kidneys in ridding your body of excess sodium through your urine which, in turn, lowers your blood pressure.
2. Berries – of various types, including blueberries, raspberries, and strawberries. They are a rich source of flavonoids, which are the plant chemicals (or phytonutrients) that are responsible for the berry’s vibrant colors.  Flavonoids also have antioxidative properties and have been found to lower blood pressure and prevent heart disease.
3. Red beets – of only one variety, that being red…there are yellow ones out there as well. Quick story…when I was quite young, I ate an excessive amount of beets and it immediately turned my pee pink.  Mom then thought I was peeing blood and rushed me to hospital (we were in England at the time, hence “hospital” and not “the hospital”).  The good doctor quickly deduced the source of the odd colour (again, the British thing, thus colour, not color) and mom still loves to tell that story to this day.  Anyway, red beets are high in nitric oxides which help open blood vessels and lower blood pressure.  Among foods that lower blood pressure quickly, add beetroot juice which has been known to do so within 24 hours.
4. Mackerel, Salmon and other “fatty” fish – for they’re chock full of omega 3 fatty acids which help lower blood pressure, reduce inflammation and lower triglycerides.
5. Garlic – This wonderful member of the lily family increases the amount of nitric acid within the body which promotes the widening of the arteries and thus, lowers blood pressure.

As for the previously mentioned DASH diet, which has become quite popular among those with hypertension, or high blood pressure, all the foods listed above fall under its purview.  It is simply a high blood pressure diet menu that promotes consuming less sodium, fat, and alcohol.

It recommends eating 2-3 daily servings of low fat dairy, 2-3 servings of healthy fats, 4-5 servings of vegetables, 4-5 servings of fruit, 4-5 servings of nuts, seeds, and/or legumes, 4-5 servings of lean meat, poultry or fish and 6-8 servings of whole grains.  Of course, multiple servings of the above can be consumed in one item.  For example, salmon would cover healthy fats and fish.

So, if you’ve been looking for foods to lower blood pressure, look no further.  Just remember, consume foods high in potassium, magnesium, and fiber and low in sodium and fat.