Healing Kitchen

High Blood Pressure
If you have elevated blood pressure, it is important to consume low-fat, low-sodium, high-fiber foods such as fruits and vegetables and plant foods. Flaxseed oil and foods high in potassium, calcium, magnesium, vitamin C, and omega-3 fatty acids, are all beneficial for people with high blood pressure. It is believed that vitamin C's ability to widen and relax blood vessels is connected to its blood pressure lowering capability. Garlic and onions have also been shown to reduce blood pressure due, possibly, to their sulfur containing compounds. Some studies have shown that substances found in celery subdue production of hormones that raise blood pressure.

We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.

What You Should Eat & Why

Increasing calcium intake appears to possess a greater blood pressure-lowering effect in hypertensive than normotensive individuals. Scientists are attempting to isolate the mechanism by which calcium appears to lowers blood pressure. Studies have shown that calcium may also reduce the risk of pregnancy-induced hypertension and preeclampsia.
Leading Food Sources of calcium: Broccoli, Bok choy, Milk, Amaranth, Salmon, Kale, Beans, dried, Cheese, fresh, Tofu, Soybeans, Yogurt

flaxseed oil
Flaxseed oil may help protect against high blood pressure by inhibiting inflammatory reactions that cause artery-hardening plaque and poor circulation.
Leading Food Sources of flaxseed oil: Oil, flaxseed

Several large double-blind clinical studies demonstrate that garlic significantly lowers blood pressure in people with hypertension.
Leading Food Sources of garlic: Garlic

Foods high in magnesium may help to lower blood pressure. Magnesium plays a part in reducing elevated blood pressure by relaxing the muscles that control blood vessels, allowing blood to flow more freely.
Leading Food Sources of magnesium: Spinach, Avocados, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Amaranth, Buckwheat, Almonds, Quinoa, Barley

omega-3 fatty acids
Researchers theorize that omega-3 fatty acids foster good circulation due in part to their alpha-linolenic acid content. The presence of omega-3 fatty acids makes blood platelets less likely to clump together and form clots that lead to heart attacks.
Leading Food Sources of omega-3 fatty acids: Salmon, Trout, Tuna

Potassium is an important dietary electrolyte that helps maintain blood pressure levels. Studies indicate that people who consume optimal amounts of foods high in potassium generally have lower blood pressure than those whose potassium intake is low.
Leading Food Sources of potassium: Beets, Bok choy, Apricots, Pomegranates, Chocolate, Beans, dried, Clams, Oranges, Water chestnuts, Tomatoes, Potatoes, Quinoa, Cantaloupe, Bananas, Figs, Avocados, Yogurt, Broccoli, Brussels sprouts

vitamin C
Vitamin C may widen blood vessels, thus helping to lower blood pressure. Scientists speculate that constricted arteries may be partly caused by the type of cell damage that vitamin C corrects.
Leading Food Sources of vitamin C: Cabbage, red, Peppers, bell, red, Tangerines & other mandarins, Oranges, Kiwi fruit, Strawberries, Potatoes

Date Published: 05/03/2005
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