24-Hour Crisis Hotline: (877)SAFEGBC or (877)723-3422 Mental Health & Substance Abuse Issues

6502 Nursery Drive, Suite 100
Victoria, TX 77904
(361)575-0611
(800)421-8825
Fax: (361)578-5500

Nutrition
Resources
Basic InformationLatest News
Packaged Caesar Salad Suspected as Possible Source in E. coli OutbreakMore U.S. Kids Are Shunning Sweetened DrinksHealth Tip: Thanksgiving and Your Heart HealthHealth Tip: Eat for Now, and the FutureHealth Tip: How to Safely Roast a Turkey'Meatless Monday' Can Help Change Diets for GoodExperimental Injection May Protect Against Peanut AllergyUltra-Processed Foods May Fast Track You to Heart TroubleA Tasty and Nutritious Way to Prepare FishThe Healthiest Condiment You've Never Heard OfHow to Make a Lighter Layer CakeAHA News: Your Eating-On-The-Job Problems, SolvedOne Dead, 8 Hospitalized in Salmonella Outbreak Tied to Ground BeefWhen You Eat May Matter More Than What You Eat: StudyMake a Plan for Gardening Next Spring With Your KidsTry This Easy Pumpkin Dessert for HalloweenConsumers' Orders Changed Slightly After Calorie Counts Added to MenusTry This Healthy Autumn Apple DessertFast-Food Outlet in Neighborhood Could Mean Heavier Kids: StudyBan on Sale of Sugary Drinks Trimmed Employees' WaistlinesA Lighter, Healthier Version of Baked Crab DipGiving Up One Food Will Help Your Health -- and the PlanetToo Much Salt Might Make You Gain WeightPediatricians' Group Calls for More Research on Artificial SweetenersCould More Coffee Bring a Healthier Microbiome?Health Tip: Living With Nut AllergyTry These Homemade Chocolate Treats for HalloweenMore TV, Smartphone Time Means More Sugary Drinks for TeensBanned Trans Fats Linked to Higher Dementia Risk: StudyDon't Be Fooled By Foods That Sound Healthy But Aren'tHealth Tip: Understanding Omega-3 Fatty AcidsMaking a Lighter Chicken ParmesanHow to Get the Fruit and Veggies You Need Without Busting the BudgetCooking With GreensHow to Make Your Own Healthy Chicken TendersMillet: A Whole Grain You Might Be OverlookingNone of Top-Selling Kids' Drinks Meet Experts' Health RecommendationsPut Safety First When Planning to Pack Food-to-GoHow to Spice Up Everyday OatmealWhat Foods Are Most Likely to Cause Acne Breakouts?Farm-to-Table Movement Goes to SchoolBarley: A Tasty Alternative to RiceCould Eating Healthier Be a Natural Antidepressant?The Slow Cooker Makes a ComebackVeggies' Popularity Is All in the NameA Cool-Season Comfort Food Without Lots of CaloriesCooking Food Changes Makeup of Gut BacteriaHow to Make Your Own Healthful SauerkrautOvercoming Your Artichoke AnxietyCan Your Eating Habits Keep Alzheimer's at Bay?
Questions and AnswersLinks
Related Topics

Wellness and Personal Development

Everyday Foods for Better Blood Pressure

HealthDay News
by By Len Canter
HealthDay Reporter
Updated: Sep 24th 2019

new article illustration

TUESDAY, Sept. 24, 2019 (HealthDay News) -- High blood pressure, or hypertension, is a risk factor for stroke, heart disease and other dangerous conditions, but it offers no early warning signs. That's why it's so important to have your pressure checked regularly.

You can take preventive steps to keep it in line by getting regular exercise and by adding foods that support a healthy blood pressure to your diet.

If you've already been diagnosed with high blood pressure, follow your doctor's orders on medication, but know that a better diet is essential to help those medications work -- it might even reduce the number of drugs you need.

Healthy diets, like DASH (Dietary Approaches to Stop Hypertension), focus on lowering salt and boosting the minerals calcium and potassium through food. Vegetarians and vegans, in particular, tend to have significantly lower blood pressure and lower odds of hypertension than non-vegetarians, in part from all the extra vegetables and fruits (and their fiber) they eat. These are healthful foods everyone can enjoy more of.

What other foods can help? Make sure you're getting between 1,000 and 1,300 milligrams (mg) of calcium every day from foods like milk and yogurt. A report in the Cochrane Database of Systematic Reviews found that 1,500 mg was even more effective.

The omega-3 fatty acids in flax seeds seem to be particularly good for blood pressure. Buy whole brown or golden seeds and store them in the fridge for freshness. Grind them up in a coffee bean or spice grinder as you need them and sprinkle on yogurt and cereal, mix into batters and use as a coating instead of flour or breadcrumbs. Aim for one to two tablespoons a day. Note: Your body can't extract the nutrients from whole seeds so you must grind them before eating.

Garlic has many health benefits, so use it liberally in cooking.

And if you enjoy sipping herbal tea to unwind, reach for hibiscus tea, which was found to help adults with pre- and mild high blood pressure, according to a study published recently in The Journal of Nutrition.

More information

Get all the details on the DASH Diet from the U.S. National Heart, Lung, and Blood Institute.