by Kimberley Heit

Created on: June 01, 2009   Last Updated: June 07, 2009

High blood pressure significantly increases the risk of heart attack, or stroke. Although there are medications used to treat this condition, a diet review is typically a key part of treatment, because the foods you consume can have a major influence on your blood pressure. There are several foods that can prevent, or assist in lowering high blood pressure.

Most medical professionals will advise anyone suffering from high blood pressure to reduce their intake of sodium (salt). In many cases reducing your salt intake can go a long way in helping to bring your blood pressure under control. This not only means not adding salt to your food, but avoiding processed foods, because they often contain high doses of hidden sodium. Patients are also encouraged to increase their consumption of fruit and vegetables.

In addition, there are some specific foods and food groups that are believed to possess natural blood pressure lowering capabilities. They are as follows:

Acai Berries

Acai Berries are a fruit from the Amazon palm tree. They are known as a super food because they are very high in antioxidants. Antioxidants can help the body absorb chemicals that can damage blood vessels. This can help normalize blood pressure levels.

Garlic

Garlic contains an active ingredient known as allicin. Allicin has been shown to lower blood pressure.

Magnesium rich foods

Some evidence links a deficiency in dietary magnesium with high blood pressure, but it is still unclear whether this mineral alone is responsible for any change in blood pressure levels. Top food sources include; whole grains, green leafy vegetables, milk, beans, nuts and seeds, bananas, avocado, paw paw and pineapple.

Evening primrose oil

Evening primrose oil contains an omega 6 fatty acid known as GLA. GLA is responsible for converting hormones that regulate blood pressure; therefore it can help keep blood pressure within the healthy range.

Calcium rich foods

A diet low in calcium may also contribute to high blood pressure. The belief is that the body can not excrete sodium when it doesn't have an adequate supply of calcium, therefore sodium can build up and contribute to high blood pressure. So make sure you eat calcium rich foods daily. Good sources include; low fat milk, yogurt or cheese.

Potassium rich foods

A diet low in potassium is linked with high blood pressure. Simply increasing your dietary potassium can help lower blood pressure. There are many fruits and vegetables that are good sources. Consider the following foods:

*Fresh tomatoes (tomato sauces, soups and other commercial products can contain a high percentage of salt)

*Potatoes-cook with a little unsaturated oil and do not use salt.

*Fresh beetroot-canned can contain nearly a 50% ratio of sodium to potassium so it is best avoided.

*Bananas

When it comes to eating to reduce your blood pressure, the best tactic is eating a wide variety of fresh food. High blood pressure is not only brought on by poor diet, but stress, excess alcohol consumption, being overweight, or failing to get regular exercise. So make sure you also make the right lifestyle choices in these areas.

Learn more about this author, Kimberley Heit.
Click here to send this author comments or questions.