High blood pressure is the top preventable cause of death among women in the United States, claiming more than five times as many lives as breast cancer. Among men, hypertension is the second-leading killer, outranked only by smoking.
Food is a key part of the solution because it provides a combination of nutrients that are vital for keeping blood pressure at healthy levels. As you might suspect, we don’t get enough of these.
The Magic Combo
Medical experts continually tell us that we eat too much salt but this is only one side of the coin; the other is lack of potassium. In the New England Journal of Medicine, researchers point to the fact that we need more potassium in our diets for a balance of these two minerals.
Salt is overabundant in packaged and fast foods, whereas potassium is plentiful in fruits and vegetables, some more than others. Instead of fixating on the unpleasant task of limiting salt with not-so-tasty, low-sodium versions of processed foods, it makes sense to restore balance by replacing some high-salt foods with those that are rich in potassium.
Calcium and magnesium are two other minerals that regulate blood pressure and are frequently lacking in today’s diets. To use calcium, our bodies need adequate vitamin D. Healthy fats in fish and nuts also help to lower blood pressure.
The Top 10
To get the biggest nutritional bang from these foods, eat them in place of less-healthy options.
1. Vegetable juice Instead of orange juice in the morning, try a low-sodium version of a mixed vegetable juice, such as R.W. Knudsen’s Very Veggie Low Sodium, for loads of potassium without sugar and less than half the calories.
2. Baked potatoes One of the richest sources of potassium, baked potatoes (without toppings) are low in calories. In place of butter and sour cream, top with salsa and/or non-fat yogurt.
3. Bananas Among fruits, bananas top the list for potassium and you can buy them in many convenience stores, instead of chips or candy bars.
4. Salmon Eating the fish two or three times per week can help to reduce blood pressure. The top source of healthy fats, salmon is also a rich source of vitamin D and a good source of calcium and magnesium.
5. Pepitas Another name for pumpkin seeds without shells (sometimes called kernels), pepitas are the top source of magnesium. Raw, unsalted ones are best but if you don’t like the taste, try mixing them with roasted, salted ones.
6. Spinach Canned, frozen, cooked from scratch or raw, spinach is the top vegetable source of magnesium. For low-calorie flavoring, sprinkle a tablespoon of parmesan on cooked spinach.
7. Plain yogurt with active or live cultures Non-fat versions are best. With Greek yogurt, even non-fat has a rich taste and texture similar to cream cheese or sour cream. As well as providing calcium, potassium, and magnesium, yogurt contains beneficial bacteria that help digestion and improve resistance to infections.
8. Nuts Brazil nuts are a rich source of magnesium. Almonds, cashews, pine nuts, and mixed nuts are next best, in that order. A small handful is a better snack than chips or chocolate bars.
9. Green tea A study of more than 1,500 men and women in Taiwan found that habitual green tea drinkers were about half as likely to develop high blood pressure as people who didn’t drink the beverage. When buying bottled green tea, choose one without high fructose corn syrup.
10. Chocolate Researchers in Germany found that eating a very small amount (30 calories, barely one square) of dark chocolate each day reduced blood pressure among men and women with hypertension. Instead of eating a cookie, let a really good piece of dark chocolate melt in your mouth. Choose a high-quality brand, such as Green & Black’s, with at least 70 percent cacao and cocoa butter rather than other fats.
Blood pressure is also influenced by weight and physical activity. These top 10 foods, along with plenty of other vegetables and fruits, will help you shed a few pounds and give you energy to be more active.
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