Nutritional Information to Lower Your Blood Pressure

Did you know that potassium counterbalances the blood pressure-increasing effects of sodium in the body? Eating more potassium-rich foods while limiting sodium is more effective than sodium reduction alone when it comes to preventing hypertension and related cardiovascular diseases. A high-potassium and low- sodium diet is especially beneficial for people who are genetically predisposed to salt-sensitivity.

The recommended daily allowance (RDA) for potassium is 4,700 mg a day. Unfortunately, most Americans do not get nearly enough. Here is a list of the best dietary sources of potassium:

• Tomatoes and tomato products (choose low sodium or no salt added versions)
• Beans
• Dark leafy greens (spinach, kale, swiss chard, etc.)
• Potatoes, sweet potatoes and yams
• Squash
• Avocado
• Mushrooms
• Bananas

Blood pressure and diet
According to research, modest dietary change has a greater impact on lowering blood pressure than any other lifestyle factor including exercise, relaxation techniques, alcohol reduction and reduction of sodium intake alone. In addition to getting enough potassium:

• Aim to eat no more than 2,400 milligrams of sodium per day. Watch out for high sodium foods such as processed meats, prepackaged meals, baked goods, cottage cheese, soups, vegetable juices, cheese, crackers and salty snacks.
• Eat more high-fiber foods such as oatmeal and other high-fiber cereals, dried fruits and beans.
• Eat more calcium-rich foods such as yogurt, milk, tofu, kale and broccoli.
• Limit saturated fat to less than 6% of your total calories. Foods high in saturated fats include red meats, butter, lard and coconut oil.
• Limit your intake of processed foods. Eat the majority of your foods that come in the whole form such as fruits, vegetables (fresh or frozen), lean meats, low-fat dairy, whole grains and healthy fats (nuts, seeds, nut butters - without hydrogentated oils, olive oil, avocado and avocado oil, safflower oil).