Blood pressure problems are at an all-time high in our society today. Nearly one-third of adults in the United States have high blood pressure, which increases the risk of heart attack, stroke, aneurysm, kidney damage, and erectile dysfunction.
Although high blood pressure is genetic and can occur due to other medical conditions, such as kidney disease or Cushing’s syndrome, there are other risk factors you can control.
What are the risk factors for high blood pressure?
Some people don’t produce enough nitric oxide, which normally helps blood vessels dilate, reducing the pressure of blood flowing through them. Drinking too much alcohol and using certain illegal drugs also make the heart work harder, so making lifestyle changes can help lower your blood pressure.
Carrying excess body weight directly increases blood pressure, although if it causes you to develop insulin resistance, this can also contribute to high blood pressure.
However, adjusting your diet to support weight loss is not the only recommended dietary change to control blood pressure. While many people are aware of the need to reduce sodium intake, which is found in salty foods, to control blood pressure, there are a number of protective nutrients that help maintain healthier blood pressure. While all of these are available as supplements, increasing your intake of them in your diet is a better option.
Nutrients that help lower high blood pressure
These include the following five:
1. Potassium
This mineral works with sodium to control fluid balance in the body; sodium draws water into the bloodstream, increasing blood pressure, while potassium has the opposite effect. By increasing your intake of potassium-rich foods and decreasing your intake of sodium-rich foods, you’ll be more likely to achieve stable blood pressure. Potassium-rich foods are an important part of the DASH diet, which is recommended by the American Heart Association to lower blood pressure.
Ensuring your diet is rich in fruits and vegetables will help you increase your potassium intake, but nuts and seeds are also good sources of this mineral. However, if you have chronic kidney disease, increasing your potassium intake may not be appropriate, so seek medical advice.
2. Magnesium
Although magnesium supplements lower blood pressure by encouraging the muscles in your blood vessels to relax, these supplements are poorly absorbed and gastrointestinal upset is a common side effect. This is one reason why I often prefer powdered forms to take orally or liquid forms to take magnesium through the skin, such as magnesium oil or magnesium cream.
You should increase your intake of magnesium-rich foods. Green leafy vegetables, nuts and beans are the best dietary sources of magnesium.
3. Folic Acid
Folic acid is one of the B vitamins and has been shown to reduce levels of homocysteine, a substance produced by chemical reactions in the body that has been linked to an increased risk of cardiovascular disease. One of the mechanisms by which homocysteine is thought to work is by damaging arteries, leading to fatty deposits that narrow blood vessels.
However, research has also linked high homocysteine levels to high blood pressure, suggesting that a diet high in folate may benefit blood pressure.
Plant-based foods are the best sources of folate, with green leafy vegetables, beans, avocados, citrus fruits and berries all good options for increasing your intake of this B vitamin.
4. Antioxidants
While you may be familiar with vitamins C and E, antioxidants, and beta-carotene, a variety of other phytonutrients also have antioxidant activity. These protective nutrients neutralize free radicals, which, if left unchecked, can further damage cells in the body, including those in the blood vessels.
By maintaining vascular health, this helps keep blood vessels flexible, reducing the risk of high blood pressure. There is evidence that for people with peripheral vascular disease, antioxidants can certainly lower blood pressure when increased activity is achieved.
One of the best ways to improve your antioxidant status is through a diet rich in fruits, vegetables, nuts, and seeds, all of which are rich in artery-protecting phytonutrients.
5. Omega-3 fatty acids
Omega-3 fatty acids help reduce the risk of heart disease and stroke. However, although omega-3s are often associated with reducing blood clots, these oils can also lower blood pressure.
The mechanism of action may lie in the fact that there are omega-3 receptors on potassium channels in the blood vessels, allowing potassium to flow, helping to lower blood pressure. You should eat 3.5 oz of fatty fish twice a week to increase your omega-3 intake.
Good sources of omega-3s include salmon, sardines, mackerel, herring, and tuna, although women of childbearing age should avoid swordfish, tilefish, king mackerel, and shark, as these omega-3 sources are high in mercury.
Plant-based sources of omega-3s include flaxseeds, hemp seeds, walnuts and their oils, as well as chia seeds and green leafy vegetables. However, plant-based omega-3s are not metabolized efficiently in the body, so it may be more difficult to get enough to have a significant impact on blood pressure. The best plant source is seaweed.
