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Foods that heal

Ever wonder how to lower blood pressure naturally? Sodium has always been the blood pressure bogeyman-shake most of it from your high blood pressure diet and you'll be safe. But research now shows that it's just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium. Add in these 13 well-balanced foods to your diet to cut your risk of stroke and heart attack nearly in half.
MORE: 13 Ways To Lower Blood Pressure Naturally​
White beans

One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.
There are plenty of ways to lower your blood pressure naturally:
Tip: You can use this versatile food in side dishes, soups, and entrées. As a meatless source of protein, it's a particularly great choice for vegetarians. Choose no-salt-added or well-rinsed low-sodium canned white beans, or cook dried beans overnight in a slow cooker.

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Pork tenderloin

Three ounces of pork tenderloin provide 6% of the magnesium and 15% of the potassium you need every day.

Tip: Meat lovers, rejoice! This lean cut provides plenty of meaty flavor and satisfaction without the overload of saturated fat found in fattier types of beef and pork. Cook larger tenderloins (or do several on the grill or in the oven) and store leftovers in the refrigerator or freezer for fast weeknight meals. (Try this pork tenderloin recipe plus 5 ideas for leftovers.)

Fat-free plain yogurt

One cup of fat-free plain yogurt provides 49% of the calcium, 12% of the magnesium, and 18% of the potassium you need every day.

Tip: Cool and creamy, yogurt is a star ingredient in mineral-rich breakfasts, in sauces and salad dressings, and even in entrées. Most brands of regular yogurt tend to be a bit higher in calcium than Greek varieties, but no matter what type you buy, be sure to stick to low-sugar varieties free of flavorings. (Keep things interesting with these 8 tasty yogurt toppings.)

Tilapia

Four ounces of tilapia provides 8% of the magnesium and 8% of the potassium you need every day.

Tip: This mild white fish is available year-round in supermarkets and fish stores, fresh or as frozen fillets. You can roast it, bake it, and sauté it, flavor it with a variety of seasonings, and even top it with mineral-rich kiwi-avocado salsa. Tilapia is extremely low in environmental toxins like mercury and PCBs (polychlorinated biphenyls), and it is considered a sustainable, environmentally friendly choice. Most US-raised tilapia is grown in closed-system fish farms on plant-based diets, an approach that doesn't threaten stocks of wild fish, according to the nonprofit Food & Water Watch. (These 10 healthiest fish on the planet are also worth adding to your diet.)

Kiwifruit

One kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the potassium you need every day.

Tip: Kiwifruit is available year-round in supermarkets, hailing from California orchards November through May and from New Zealand June through October. (Kiwifruit was named after New Zealand's native kiwi bird, whose brown, fuzzy coat resembles the skin of this fruit.) Ripe kiwis can be stored in the fridge or on your counter. They contain more vitamin C than a same-size serving of orange slices.

Peaches and nectarines

One medium peach or nectarine provides 1% of the calcium, 3% of the magnesium, and 8% of the potassium you need every day.

Tip: Frozen unsweetened peach slices are a great alternative to fresh peaches and nectarines on a high blood pressure diet. Just defrost ahead of time or, for smoothies, simply toss in the blender.

MORE: 20 Super-Healthy Smoothies

Bananas

One medium banana provides 1% of the calcium, 8% of the magnesium, and 12% of the potassium you need every day.

Tip: No need to toss soft bananas when the skin turns brown. Peel, bag, and freeze for use in smoothies. (Bonus: bananas help lower stress hormones in the blood-check out 16 more simple, healing foods.)

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Kale

One cup of kale, raw or cooked, provides 9% of the calcium, 6% of the magnesium, and 9% of the potassium you need every day.

Tip: Low in calories, kale is widely considered a superfood because it contains a big dose of cell-protecting antioxidants as well as alpha-linolenic acid, a plant-based good fat that cools inflammation. Thin, delicate baby kale leaves are a great base for salads. (And this recipe for vegan kale Caesar salad is an excellent way to enjoy it!)

Red bell pepper

One cup of raw red bell pepper provides 1% of the calcium, 4% of the magnesium, and 9% of the potassium you need every day.

Tip: Red bell peppers keep in the refrigerator for up to 10 days. Store wrapped in a slightly damp paper towel so they don't dry out. You can freeze extras to use later in cooked dishes.

Broccoli

One cup of cooked broccoli provides 6% of the calcium, 8% of the magnesium, and 14% of the potassium you need every day.

Tip: This cruciferous veggie is also a famous source of cancer-fighting phytonutrients called glucosinolates. You can substitute frozen broccoli in many cooked entrées and side dishes. (Serve some up with these 3 broccoli-packed recipes ready in 30 minutes or less.)

Sweet potato

One medium sweet potato with the skin provides 4% of the calcium, 8% of the magnesium (7% without the skin), and 15% of the potassium (10% without the skin) you need every day.

Tip: So sweet it could be a dessert, sweet potatoes are a great addition to smoothies. Bake several sweet potatoes at one time so you'll have a ready supply for quick smoothies and other recipes. (Like these 10 tasty ideas for sweet potatoes.)

Quinoa

A half-cup of cooked quinoa provides 1.5% of the calcium, 15% of the magnesium, and 4.5% of the potassium you need every day.

Tip: There's a reason the United Nations declared 2013 the International Year of Quinoa. This high-protein whole grain has a mild yet nutty flavor, contains a variety of health-protecting phytonutrients along with an impressive amount of magnesium, and cooks in less than half the time it takes to make brown rice. Quinoa is gluten free, making it a great option if you're gluten intolerant or have celiac disease. The most widely available quinoa is a golden beige color, but red and black varieties are also available and worth a try for your high blood pressure diet.

MORE: 6 Delicious Quinoa Recipes

Avocado

One-half of an avocado provides 1% of the calcium, 5% of the magnesium, and 10% of the potassium you need every day.

Tip: In addition to pressure-soothing minerals and heart-healthy monounsaturated fats, avocados contain health-promoting carotenoids. Peel carefully; the dark green flesh just under an avocado's brittle skin contains large amounts of these disease-fighting compounds. (Check out these 29 tasty ideas for avocados.)

Adapted from Lower Your Blood Pressure Naturally. C lick here to purchase!

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13 Power Foods That Lower Blood Pressure

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Ever wonder how to lower blood pressure naturally? Sodium has always been the blood pressure bogeyman-shake most of it from your high blood pressure diet and you'll be safe. But research now shows that it's just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium.

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Avoid Salt (Sodium)

A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have.

To lower the sodium in your diet, try these suggestions:

Use a food diary to keep track of the salt in the foods you eat.

Aim for less than 2,300 milligrams (about 1 teaspoon of salt) each day. Ask your doctor if you should go lower, to 1,500 milligrams.

Read the nutritional facts label on every food package.

Select foods that have 5% or less of the "Daily Value" of sodium.

Avoid foods that have 20% or more Daily Value of sodium.

Avoid canned foods, processed foods, lunch meats, and fast foods.

Use salt-free seasonings.

Know What to Eat

Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber, and they're low in sodium. Stick to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.

To increase the amounts of natural potassium, magnesium, and fiber you take in, select from the following:

What Is the DASH Diet?

Dietary Approaches to Stop Hypertension (DASH) is an eating plan rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium, calcium, fiber, and protein.

The DASH diet can lower blood pressure because it has less salt and sugar than the typical American diet. The DASH diet cuts out desserts, sweetened beverages, fats, red meat, and processed meats.

Women who followed the DASH diet for several years reduced their risks of coronary artery disease and stroke.

To start the DASH diet, follow these recommendations (based on 2,000 calories a day):

Grains: 7-8 daily servings (serving sizes: 1 slice of bread, 1/2 cup cooked rice or pasta, 1 ounce dry cereal)

Vegetables: 4-5 daily servings (1 cup raw leafy greens, 1/2 cup cooked vegetable)

Fruits: 4-5 daily servings (1 medium fruit, 1/2 cup fresh or frozen fruit, 1/4 cup dried fruit, 6 ounces fruit juice)

Low-fat or fat-free dairy products: 2-3 daily servings (8 ounces milk, 1 cup yogurt, 1.5 ounces cheese)

Lean meat, poultry, and fish: 2 or fewer servings a day (3 ounces cooked meat, poultry, or fish)

Nuts, seeds, and legumes: 4-5 servings per week (1/3 cup nuts, 2 tablespoons seeds, 1/2 cup cooked dry beans or peas)

Fats and oils: 2-3 daily servings (1 teaspoon vegetable oil or soft margarine, 1 tablespoon low-fat mayonnaise, 2 tablespoons light salad dressing)

Sweets: less than 5 servings per week. (1 tablespoon sugar, jelly, or jam)

Ask your doctor or a dietitian to help you start the DASH diet. They can tell you how many calories you need each day to maintain or get to a healthy weight. And then they can help you plan meals with foods you enjoy that meet the DASH guidelines.

WebMD Medical Reference Reviewed by Suzanne R. Steinbaum, MD on March 18, 2018

Sources

SOURCES:

American Heart Association: "Your High Blood Pressure Questions Answered -- Potassium."

U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2010," "Make Healthy Food Choices," "Managing Your Weight."

National Institutes of Health Office of Dietary Supplements: "Dietary Supplement Fact Sheet: Calcium."

National Heart, Lung, and Blood Institute: "Your Guide to Lowering Blood Pressure with DASH."

Appel, L. Hypertension, February 2006.

Fung, T. Archives of Internal Medicine, April 14, 2008.

Stamler, R. The Journal of the American Medical Association, March 20, 1987.

U.S. Department of Health and Human Services: "Dietary Guidelines for Americans, 2005."

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dietary guidelines for lowering blood pressure

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A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have. To lower the sodium in your diet, try these suggestions: Use a food diary to keep track of the salt in the foods you eat.

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Use our blood pressure chart to learn what your blood pressure numbers mean. Systolic, diastolic? The American Heart Association helps you understand the various levels of blood pressure and how high blood pressure or hypertension is defined. Also learn about prehypertension, hypertension, hypertensive crisis, and what is a healthy blood pressure.

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High Blood Pressure means the heart must work harder to pump blood throughout the body. Nearly every organ is affected in some way

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Excessive consumption of sodium is a major culprit for type II diabetes in the US. People are advised to limit salty foods, perhaps buying low salt version of items like potato chips or bacon.