Food for Lowering High Blood Pressure
- Potassium is a mineral that helps lower blood pressure. Foods rich in potassium include bananas, raisins, currants, milk, yogurt, orange juice, tomatoes, grapefruit juice, dates, prunes, white potatoes, sweet potatoes, lettuce and papayas. The goal is to eat 4700 milligrams of potassium daily. Potassium supplements are also available, though they be dangerous to people with potassium sensitive medical conditions. It is better to obtain the potassium through diet rather than through a supplement.
- Omega-3 fatty acids cannot be produced by the human body. This compound is found in fish and shellfish. Oily fish like salmon, trout, herring, mackerel, anchovies, sardines, tuna, and halibut have the highest amounts of Omega-3. Do not eat too much shellfish since it contains cholesterol as well as Omega-3. Other foods that contain Omega-3 are canola oil, soybean oil, walnuts, ground flaxseed and nut oil.
- Calcium builds strong bones and has a beneficial effect on blood pressure. Eat a variety of calcium-rich foods like skim milk, yogurt, leafy green vegetables and calcium-fortified orange juice.
- Eat less salt. Though only 500 milligrams of sodium is essential for adults, the average intake of sodium is usually between 3200 to 6000 milligrams per day. Limit intake to no more than 2400 milligrams daily.
Sodium is naturally found in most foods, with the largest source of sodium consumption being table salt. Monosodium glutamate (MSG) and baking soda also contain a high level of sodium.
Read the labels on food before you buy them. Sodium is used in processed foods to extend their shelf life. Eating fresh foods will help control the amount of sodium in your food. Use herbs, spices, and sodium-free seasonings when cooking to keep the flavor without adding the sodium. Check your medications as well. Some over-the-counter and prescription medicines contain sodium.