Gutsue Holiday Mini 20185 3

Jessica Gutsue

-Bachelor’s degree in dietetics from Michigan State University,
-Master’s degree in dietetic education from Western Michigan University
-Member of the Academy of Nutrition and Dietetics Association since 2008
-Nutritionist at Cultivate Nutrition

About Me

 

Foods That Might Help Lower Blood Pressure

Foods That Might Help Lower Blood Pressure

The topic of high blood pressure seems to be surrounding me a lot lately from dealing with my dad’s uncontrolled blood pressure, who has already experienced a stroke, a discussion with a patient this week wondering if there are foods to help lower blood pressure and preventing my own blood pressure troubles as my age is increasing (as I watch my age number increase so does the blood pressure number!).   Uncontrolled high blood pressure can increase the risk of heart disease and stroke. It is important to get control of it sooner than later. We know a healthy lifestyle, such as eating healthy foods; regular exercise and stress management all play a role in preventing and controlling high blood pressure.

A lower sodium diet is helpful, especially limiting to avoiding processed foods and restaurant foods and if you do choose a processed food use 140mg of sodium per serving or less as a guide for low sodium choices.   Foods rich in calcium, potassium, magnesium, soy protein and omega-3 fatty acid could also improve blood pressure numbers. Here are some recommended foods rich in the nutrients mentioned:

Calcium: Almonds, greens, milk, calcium-fortified plant milk, fat-free yogurt,

Potassium: Swiss chard, yellowfin tuna, acorn squash, sweet potatoes, edamame, cooked spinach, bananas, fat-free yogurt, OJ, dried apricots, baked potatoes with skin, beans, cantaloupes, low-sodium V8 juice

Magnesium: Brown rice, pumpkin seeds, sesame seeds, flaxseeds, Brazil nuts, cashews, dark chocolate, spinach, Swiss chard, lentils, whole grain bread

Soy protein: Edamame, soy milk, tofu, unsalted soy nuts, calcium-fortifed tofu

Omega-3s: Fatty fish (salmon, tuna, halibut, mackerel), walnuts, soybeans, flaxseeds, chia seeds

Eating healthy and regular exercise is key, but so is controlling stress. Find time to meditate, just 10 minutes daily and quiet the mind, practice yoga, listen to soothing music etc.

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