8 FOODS THAT MAY HELP LOWER YOUR BLOOD PRESSURE

BY ANNE PALUMBO

My Aunt Mary had low blood pressure for most of her life. And then, suddenly, she didn’t.

It surprised us all because Aunt Mary, 70 at the time of her diagnosis, did not fit the typical profile for someone who was at risk. She didn’t smoke or drink too much alcohol, she wasn’t overweight, she was moderately active, and she didn’t have a family history of hypertension.

A closer look by her doctor, however, revealed several risk factors: stress (her husband had unexpectedly died), poor sleep (a lifelong insomniac) and too many processed foods loaded with sodium (the biggest surprise of all).

High blood pressure affects a whopping 50% of adults in the United States, and one out of every six deaths is directly linked to untreated high blood pressure. In addition to heart disease and strokes, high blood pressure can lead to potentially fatal conditions like heart failure and kidney disease. It can also cause blindness.

Many people who have high blood pressure, however, don’t know that they do. Unlike other age-related conditions, this common condition — often referred to as the “silent killer”—usually has no warning signs or symptoms. A regular blood pressure check performed by a health care professional is the only way to determine if you have high blood pressure.

Worried about a stroke, Aunt Mary immediately made some lifestyle changes, starting first with her diet. Following her doctor’s recommendation, she began by adopting the low-sodium DASH (Dietary Approaches to Stop Hypertension) eating plan, a plan that revolves around foods naturally rich in potassium, calcium, magnesium, fiber and protein, and purposeful- ly low in sodium, sugar and unhealthy fats.

Multiple studies have found that the DASH eating plan—endorsed by the National Institutes of Health—helps reduce blood pressure and LDL cholesterol, two risk factors for heart disease. What’s more, its proven effects on blood pressure are sometimes seen in just two weeks.

A Mediterranean-style diet is another eating plan that has been proven to improve health and lower blood pressure. Widely recommended by nutrition and health professionals, it emphasizes many of the same heart-healthy foods as the DASH diet. In short, the Mediterranean diet focuses more on seafood and the regular use of olive oil, whereas the DASH diet allows more lean meat and dairy products. While experts agree that no one food can lower blood pressure, they do have some strong clues about which foods do someone with high blood pressure good! So, let’s take a look at eight nutrient-dense foods that are part of nearly every eating plan designed to lower blood pressure.

Since “sodium” will be mentioned throughout, here’s a quick refresher on the difference between sodium and salt. Sodium is a mineral found in many foods, especially processed foods and is what’s noted on product nutrition labels. Salt is a chemical compound made up of sodium and chloride, and is what we add to food. In either case, it’s the sodium that can be detrimental to health, as too much causes your body to retain excess water.

Bananas

Many believe a banana a day keeps high blood pressure at bay and there’s a good reason why. Bananas are packed with potassium, an important mineral that can reduce hypertension. According to the American Heart Association, potassium helps bodies lose excess sodium through urine, which then eases the tension in the walls of blood vessels. One average-sized banana has about 420 mg potassium, or about 9% of the daily value set by the USDA. Not a banana fan? Sweet and white potatoes, watermelon and beets rock with potassium, too.

LOW-FAT OR FAT-FREE YOGURT

When it comes to beating high blood pressure, low-fat dairy products reign supreme for their calcium content. A crucial nutrient that keeps blood pressure in check, calcium helps blood vessels tighten and relax when they need to. Yogurt stands out because it’s lower in sodium and calories than many dairy products, while being higher in calcium, with the lower-fat versions boasting the most. One cup of low-fat yogurt contains about 300 mg of calcium (about 25% of your daily needs), along with a hearty dose of protein, magnesium and potassium.

Berries

Blueberries and strawberries abound with anthocyanins, another beneficial flavonoid that may reduce blood pressure. In an extended study with nearly 40,000 people, those with the highest intake of anthocyanins—mainly from blueberries— saw the most significant improvements in their blood pressure. In addition, the antioxidants in berries can increase the production of nitric oxide, which, as mentioned, lowers blood pressure by dilating blood vessels and increasing blood flow. Go organic, if you can, when purchasing any berry; and consider frozen, which typically has the same nutrient value as fresh.

Pumpkin Seeds

Small but mighty, pumpkin seeds teem with three champions that slash high blood pressure risk: magnesium, zinc and arginine. Both magnesium and zinc help blood vessels relax, while the amino acid arginine helps to produce blood pressure-reducing nitric oxide, a vasodilator that increases blood flow by causing vessels to widen. Many store-bought pumpkin seeds are coated in salt, so choose the unsalted varieties and roast your own to bump up the flavor.

ORANGE JUICE (100%)

Reach for some OJ next time you’re in the beverage aisle. This nutrient-dense juice contains a unique flavonoid called hesperidin that keeps tickers ticking and may help lower blood pressure, new research shows. Similar to calcium’s blood-pressure benefit, this powerful antioxidant helps keep the cells that con- trol vascular relaxation and contraction healthy.

A current study found that people with hypertension who drank two glasses of 100% orange juice a day had lower blood pressure after 12 weeks. Since hesperidin is abundantly present in all citrus fruits, you may reap similar benefits with other fruits, such as lemons, limes and grapefruit.

Dark Leafy Greens

Think outside the bland lettuce box and your blood pressure will thank you. That’s because dark leafy greens—like kale, spinach, arugula, collards and

Oatmeal

High-fiber whole grains, such as oatmeal, are your blood pressure’s best friend. Loaded with fiber that’s hard to digest, whole grains ward off hunger, which helps with weight loss and maintenance. Since being overweight or obese increases your risk of developing high blood pressure, whole grains over refined grains are always the better choice. Plus, nutritious whole grains help to bring down your bad cholesterol without lowering your good cholesterol. Too much cholesterol hardens and narrows your arteries, which then strains your heart and raises blood pressure. Oatmeal for breakfast is a great, easy way to start your day with a whole grain.

chard—are rich sources of magnesium and potassium, two minerals that work together to regulate blood pressure.

Dark leafy greens are also high in dietary nitrates, the beneficial nitrates that when consumed turn into nitric oxide, a compound that helps to reduce blood pressure by widening your blood vessels.

It’s important to remember that many factors can contribute to high blood pressure: there is no one cause just as there is no one treatment. If you’re concerned about your blood pressure, here are four things you can do right away. Schedule an appointment with your doctor to assess your blood pressure. Scour nutrition labels of the foods you consume, paying close attention to key ingredients that

Fatty Fish

Fatty fish like salmon and mackerel are high in a nutrient heralded for its heart-health benefits: omega-3 fatty acids. Research has shown that these healthy fats fight high blood pressure by reducing inflammation, lowering levels of bad fat (triglycerides) in the blood and slowing the development of plaque in the arteries. Fatty fish are also a good source of vitamin D, which helps the body absorb calcium and regulate blood pressure. Go, fatty fish!

elevate blood pressure: sodium, sugar and saturated fat. Cut back on processed foods. And, reduce your intake of salt.

The American Heart Association recommends no more than 2,300 mg a day (about a teaspoon) and highly recommends no more than 1,500 a day for those with high blood pressure. You may be surprised to hear that, on average, Americans eat more than 3,400 mg of salt a day, with a good chunk coming from restaurant food, bread and rolls, sandwiches and pizza.

Palumbo is the author of Smart Bites, a column that is published every issue in In Good Health.