Written by UConn Dietetics student Jamie Costello
Article adapted from “10 Foods that Can Help with Hypertension” by Leah Vichas.
Hypertension is a condition that many people experience. Hypertension is defined as high blood pressure (greater or equal to 130/80 mm Hg). A normal blood pressure is less than 120 mm Hg/ less than 80 mm Hg. Blood pressure contains two values which are systolic blood pressure and diastolic blood pressure. Systolic blood pressure is the top number of the blood pressure reading. It is the
pressure within your arteries, when your heart is contracting and beating. Diastolic blood pressure is the lower number of the blood pressure reading. It is the pressure within your arteries, when your heart is relaxing between beats. Sometimes medications are necessary to lower blood pressure, but did you know there are a variety of foods that can help manage or even decrease blood pressure? Many of these fall into the fruit and vegetable groups.
What Vegetables can Help Lower Blood Pressure?
Sodium intake through packaged, processed, canned foods, and snack foods can increase blood pressure over time, leading to hypertension. Potassium is a vital mineral that helps the kidneys flush out excess sodium through the urine. Dark leafy greens like spinach, kale and Swiss chard are rich in potassium. Try adding more veggies high in potassium into your diet, like acorn squash, lentils, and potatoes.
What Fruits can Help Lower Blood Pressure?
Berries like blueberries, blackberries, raspberries, and strawberries contain antioxidants specifically flavonoids, which have the ability to relax the blood vessels, therefore lowering blood pressure. Bananas also offer us significant levels of potassium per serving.
Can Protein Sources Help Lower Blood Pressure?
Yes! Fatty fish, which include salmon, sardines and tuna contain heart healthy Omega 3’s which is a type of fatty acid. These fats have the ability to decrease inflammation in the body, and dilate the blood vessels, leading to a decrease in blood pressure.