Foods to Have:
Almonds 1 ounce
Cocoa 1 ounce
Soybeans (cooked) 1 cup
Spinach 1 cup cooked or 2 cups raw
White beans (cooked) 1 cup
Yogurt and milk 1 cup
Best food groups: Low-fat dairy, green- and orange-pigmented vegetables, legumes, fruit
Also consider: Tomatoes, kefir, sardines, black beans, orange juice
What is high blood pressure and why is it a concern?
High blood pressure, also known as hypertension, generally presents without symptoms so it is often referred to as "the silent killer," though there are some who become symptomatic with headaches when their blood pressure is high. Hypertension is a growing health concern, as it is estimated to affect one in three adult Americans (that's 65 million people!), and another 59 million Americans have pre–high blood pressure! Unfortunately, this is also an escalating epidemic in today's youth.
The heart has the awesome responsibility of pumping blood throughout the body so it can carry oxygen and vital nutrients to everywhere it is needed. The force of blood going through the vessels can be measured by the pressure it exerts against the endothelium (the inner walls of the arteries)—this is your blood pressure. There are two numbers associated with a blood pressure reading: systolic (the top number) and diastolic (the bottom number). Systolic represents the pressure exerted when the heart squeezes, and diastolic is the pressure when the heart is at rest. The following chart represents normal and hypertensive ranges for systolic and diastolic blood pressure. Also included is the range for a condition called hypotension (low blood pressure), which can be caused by dehydration, side effects of medications, and underlying health conditions.
One contributor to high blood pressure is atherosclerosis (hardening of the arteries), which may be caused by poor diet, inactivity, genetics, and high blood pressure itself. When the opening that blood passes through in the arteries narrows, the heart has to compensate by pumping harder. This becomes a vicious circle because the extra pressure can cause damage to the lining of arteries. The body's response to injury is to patch it up with cholesterol. Each layer that gets patched makes the lumen (diameter) of the artery smaller and smaller, raising the blood pressure higher and higher. Unchecked, this can lead to clogged arteries to the heart (heart disease) and brain (cerebrovascular disease, a.k.a. stroke).
Did you know?
The good news is most high blood pressure can be reversed through a moderate diet and lifestyle program. Research shows that the DASH diet (Dietary Approaches to Stop Hypertension) is the best-known dietary intervention for treating hypertension. And for many, the DASH diet combined with physical activity and other positive lifestyle choices, such as maintaining a healthy weight, smoking cessation, reducing stress, and getting adequate rest, can be a lifelong alternative to blood pressure medications.
The key nutrients and foods to limit: Cholesterol, and trans and saturated fats: Saturated fats play a role in raising the cholesterol in your bloodstream. Studies show that replacing bad dietary fats (cholesterol, and trans and saturated and fats) with more mono- and polyunsaturated fats helps decrease blood pressure.
- Sodium: In a DASH study referenced by the Journal of Human Hypertension, sodium restriction alone accounted for a significant reduction on both systolic and diastolic blood pressure. No more than 1,500 mg daily of sodium is recommended if you have high blood pressure or are at risk for high blood pressure.
- Alcohol: Again, the American Heart Association recommends no more than two alcoholic beverages a day for men and one per day for women. Beyond that, alcohol can contribute to high blood pressure.
- Caffeine: Studies show increased consumption of caffeine during periods of elevated stress increases blood pressure and the stress hormone cortisol.
The key nutrients and foods to include:
Potassium: A balance between sodium and potassium is essential for signaling the endothelium to widen to accommodate more blood flow. This process, called vasodilation, becomes compromised in hypertension. A high-potassium diet stimulates vasodilation. Studies by the division of cardiology at Stanford University showed blood pressure–lowering effects of potassium in randomized controlled trials. Research has also revealed that the more potassium and less sodium in one's diet, the greater the likelihood that one will maintain normal blood pressure levels. Many fruits, vegetables, fish, and low-fat dairy products are good sources of potassium.
- Calcium: Research shows that people with low calcium intake seem to be at increased risk for hypertension and that increasing calcium in the diet tends to lower blood pressure. Calcium-rich foods include low-fat dairy products, green vegetables, soybeans, nuts and seeds, and fish.
- Magnesium: This mineral helps in the production of prostaglandin E1, a powerful vasodilator. Magnesium also helps keep sodium, potassium, and calcium balanced within the cells of the body. The best sources of magnesium include beans, nuts, dark green vegetables, poultry, lean meat, and unrefined whole grains.
DASH Diet essentials:
- Fiber (30 g per day)
- Cholesterol (150 mg per day)
- Fruits (4 to 5 servings per day)
- Vegetables (4 to 5 servings per day)
- Whole grains (6 to 8 servings per day)
- Fat-free/low-fat dairy products (2 to 3 servings per day)
- Lean meats, poultry, and fish (6 ounces or less per day)
- Nuts, seeds, and legumes (4 to 5 servings per week)
- Healthy fats (2 to 3 servings per day)
- Sweets (5 or less servings per week)
- Sodium (1,500 mg per day)
Supplements:
Studies have shown that potassium supplementation may lower blood pressure, but it is rarely recommended that anyone consume such products without medical supervision, as high doses of potassium could stop your heart. Two safer alternatives: Nosh on some beet greens and white beans. A study conducted by the Department of Epidemiology at the University of Pittsburgh found that calcium supplementation resulted in a lowering of diastolic blood pressure. A review study found that supplementing with fish oil made modest reductions in systolic blood pressure over a twelve-week period of time.
Did you know?
Although high caffeine intake has been linked to hypertension in some individuals, epidemiological studies suggest that decaffeinated black and green tea may reduce the risk of both coronary heart disease and stroke by between 10 and 20 percent. In salt-sensitive animals, epicatechins, a special group of plant nutrients found in green tea, help lower blood pressure. Scientists have found that drinking black tea can help keep blood vessels from constricting. Additionally, flavonoids found in tea have been associated with reduced body weight and abdominal fat, which also helps control blood pressure.
Almonds
Dr. David Jenkins, at the University of Toronto, developer of the "Portfolio" diet in which almonds are an integral part, found that subjects who followed his diet for a year experienced significantly reduced blood pressure and cholesterol which he attributed mostly to almond intake.
Cocoa
Cocoa, an ancient remedy the Maya recognized, is only now supported by modern scientific research. Many products contain alkalized or "dutched" cocoa powder to give the cocoa a darker color, smoother flavor, and increased solubility. However, this process also depletes the flavanol content and reduces health benefits that can be derived from them. A review of the scientific literature demonstrates strong evidence that cocoa flavanols lower blood pressure, improve vascular endothelial function, and improve poor circulation. More than 250 studies show that natural cocoa and dark chocolate may have properties that contribute to heart health.
Soybeans
The results from a randomized, controlled trial of 352 adults showed that soy protein added to the diet reduced systolic blood pressure for those diagnosed with prehypertension and stage 1 hypertension. The study also showed that partially replacing refined carbohydrates with soy protein may be helpful in both the prevention and treatment of hypertension.
Spinach
In a twenty-year follow-up study of nearly 4,400 men and women, those who consumed more folate-rich foods, such as spinach and other dark, leafy greens, were less likely to have hypertension when they were older.
White Beans
Studies show that individuals who consume high-fiber foods, such as beans, tend to have lower blood pressure. One study looked at the effects of magnesium and potassium, something beans have by the boatload, and found that men who consumed such foods had substantially lower risk of stroke. Research from the March issue of the Journal of Hypertension shows that adding dietary fiber to the diet was associated with a significant reduction in both systolic and diastolic blood pressure in people with hypertension. Studies by Nutrition Reviews show that increasing fiber intake lowers blood pressure and serum cholesterol levels.
Yogurt
A recent meta-analysis investigating over forty-five thousand subjects found that individuals who consumed more than three servings a day of dairy products, such as yogurt, saw a significant drop in their blood pressure compared to those who consumed less than half a serving a day.