Maintaining optimal blood pressure is crucial for overall health. One key way to achieve this balance is eating a heart-healthy diet rich in essential nutrients. Understanding how what you eat impacts your body can help you make better choices about what you put on your plate. Some nutrients, like potassium and magnesium, can help regulate your blood pressure. Others, like sodium and sugar, can negatively impact your blood pressure and overall health. Here are a few key nutrients to add to your diet and a few to cut back.
Key nutrients to help control blood pressure
Potassium
Abundant in fruits and vegetables, potassium is highly regarded for its ability to lower blood pressure. It helps the body maintain fluid and electrolyte balance, preventing fluid retention that can lead to increased blood pressure. Additionally, potassium relaxes the muscles in blood vessel walls, further aiding in blood pressure regulation.
A study performed on 459 adults found people who ate more potassium had lower blood pressure readings, even if they were not taking medication to lower their blood pressure. Other research has shown that reducing sodium and increasing potassium can help people maintain healthy blood pressure readings.
The recommended potassium intake for adults is 4,700 mg per day. Some people may need more or less potassium, depending on their health and other factors. How can you make sure you’re getting enough potassium in your diet? The best way to do that is to eat plenty of fruits and vegetables, which are naturally high in potassium. Those with kidney or heart diseases, or taking medications should consult with their physicians about the appropriate level of potassium intake.
Potassium-rich foods:
- Avocado
- Banana
- Broccoli
- Chicken
- Potato
- Salmon
- Spinach
- Skimmed milk
Calcium
Rich in essential nutrients, calcium plays a pivotal role in managing blood pressure and supporting overall health. Much like potassium, calcium contributes to blood vessel regulation, aiding in both constriction and relaxation when needed. Alongside its crucial role in maintaining strong bones, calcium helps facilitate the release of hormones and enzymes necessary for various bodily functions.
Studies have highlighted the significance of calcium in blood pressure management, with research indicating a positive correlation between higher calcium intake and lower blood pressure readings. While the Recommended Daily Allowance (RDA) for calcium varies based on age and gender, it’s generally recommended for men aged 51 and older to aim for 1,000 to 1,200 mg per day, while women in the same age group should target 1,200 mg per day.
Fortunately, calcium-rich foods are readily available and can easily be incorporated into daily meals. To ensure you’re meeting your calcium needs and supporting healthy blood pressure levels, consider adding the following calcium-rich foods to your diet:
- Dairy products (milk, cheese, yoghourt)
- Tinned salmon and sardines
- Dark, leafy greens (kale, spinach)
- Tofu and soy products
- Fortified plant-based milk alternatives (soy milk, almond milk)
- Fortified breakfast cereals
- Nuts and seeds (almonds, chia seeds)
- Beans and lentils
Magnesium
Critical for the proper functioning of numerous body systems, including blood pressure regulation, magnesium is an essential mineral that deserves attention in our diets. Alongside its role in supporting blood vessel relaxation, magnesium is integral for energy production, muscle and nerve function, and bone development. Similar to potassium, excessive magnesium can be excreted through urine, especially with the use of diuretics, potentially leading to low magnesium levels.
Despite its importance, many older adults in the UK fail to meet their recommended magnesium intake. While severe magnesium deficiency is rare, suboptimal levels can still impact overall health.
The RDA for magnesium is 300 mg a day for men (19 to 64 years) and 270 mg a day for women (19 to 64 years). It’s crucial to aim for these recommended amounts to ensure adequate intake and support optimal blood pressure levels.
While magnesium supplementation may be necessary in some cases, it’s essential to approach it cautiously to avoid adverse effects. Too much magnesium from supplements or magnesium-containing drugs like laxatives can lead to diarrhoea. However, there are no known adverse effects associated with magnesium intake from food sources.
To incorporate more magnesium into your diet and support healthy blood pressure, consider adding the following magnesium-rich foods to your meals:
- Dark, leafy green vegetables (spinach, kale)
- Whole grains (brown rice, quinoa)
- Legumes (beans, lentils)
- Nuts and seeds (almonds, pumpkin seeds)
- Fish (salmon, mackerel)
- Avocado
- Bananas
- Dark chocolate (in moderation)
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What to reduce (and avoid) for high blood pressure
Sodium
Reducing and avoiding sodium intake is crucial for managing high blood pressure and reducing the risk of heart attacks and strokes. Excessive salt consumption can elevate blood pressure levels, putting strain on your heart.
Sodium is abundant in many packaged and everyday foods, constituting around three-quarters of the salt we consume. Common sources of hidden sodium include bread, breakfast cereals, processed meat products, and ready meals. Additionally, takeaways, and restaurant meals often contain high levels of sodium, making it challenging to control intake if you eat out often.
Adults should aim to consume no more than 2300 mg of salt per day, which is roughly equivalent to 1 level teaspoon. This includes both the salt already present in our food and any additional salt added during cooking or at the table.
To reduce sodium intake and support healthy blood pressure levels, consider implementing the following tips:
- Instead of salt, use herbs and spices to enhance the flavour of meals.
- Taste your food as you cook to avoid adding extra salt.
- Choose lower-sodium alternatives by checking the salt content on packaging.
- If you have salty foods, eat them in smaller portions. Opt for low-sodium snacks when possible, such as unsalted nuts or plain rice cakes.
- Be cautious of dissolvable tablets, such as painkillers or vitamins, which may contain high levels of sodium; consult your GP before making any changes to medication.
Sugar
Excessive consumption of sugar can have detrimental effects, contributing to weight gain and insulin resistance, both of which are significant risk factors for hypertension and heart disease. By limiting added sugars in your diet and prioritising natural sources of sweetness, such as fruits, you can help maintain stable blood pressure levels and reduce the risk of cardiovascular complications.
It’s crucial to be mindful of hidden sugars in processed and packaged foods, as well as sugary beverages like sodas and fruit juices. These sources of added sugars can significantly contribute to daily sugar intake without providing essential nutrients. By opting for whole, unprocessed foods and beverages and reading food labels carefully, we can make informed choices to reduce sugar consumption and support heart health. Adults should have no more than 30g of free sugars a day, roughly equivalent to seven sugar cubes.
Alcohol
Understanding the impact of alcohol consumption on blood pressure is crucial for maintaining cardiovascular health. Alcohol’s toxicity can weaken the muscles of the heart and elevate blood pressure.
Studies have found that the effects of alcohol on blood pressure and heart rate can vary, depending on the amount you drink. Low doses of alcohol, equivalent to one glass, can increase your heart rate within six hours of drinking. Moderate alcohol intake, defined as seven to 13 drinks per week, more than doubles the risk of developing hypertension, according to research.
Given these findings, it’s essential to approach alcohol consumption cautiously, especially for individuals concerned about blood pressure management. While low to moderate alcohol intake may have minimal immediate effects on blood pressure, excessive or prolonged consumption can lead to negative outcomes, including hypertension.
The bottom line
Monitoring blood pressure is crucial for understanding the impact of diet and lifestyle on cardiovascular health. Aktiia offers a convenient solution for individuals aged 65 and older, with its lightweight, waterproof blood pressure monitoring device. By tracking blood pressure trends over time, individuals can gain valuable insights into the effects of their dietary choices on their health.
As with any dietary changes, it’s essential to consult with a healthcare professional, especially if you have pre-existing health conditions or concerns about blood pressure. They can provide personalised guidance on managing blood pressure through diet, medication, and lifestyle modifications.
Disclaimer: The information in this article is intended for educational purposes only. If you have symptoms of low or high blood pressure, speak to your doctor. They can advise on the best way to effectively manage your blood pressure.
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How Potassium Can Help Control High Blood Pressure, 31 Oct 2016 – https://www.heart.org/how-potassium-can-help-control-high-blood-pressure
Does Potassium Affect Your Blood Pressure?, 21 Jul 2021 – https://www.singlecare.com/potassium-and-blood-pressure
Key Minerals to Help Control Blood Pressure, 3 May 2019 – https://www.health.harvard.edu/heart-health-key-minerals-to-help-control-blood-pressure
Salt in Your Diet, 17 Apr 2023 – https://www.nhs.uk/eat-well-food-types-salt-in-your-diet
Low Sodium Diet and Lifestyle Changes for High Blood Pressure, 19 Dec 2023 – https://www.hopkinsmedicine.org/health-low-sodium-diet-and-lifestyle-changes-for-high-blood-pressure
Effect of Alcohol on Blood Pressure, 1 Jul 2020 – https://www.ncbi.nlm.nih.gov/pmc-articles-PMC8130994
Potassium-Enriched Salt Substitutes as a Means to Lower Blood Pressure, 16 Dec 2019 –https://www.ahajournals.org/full-101161-HYPERTENSIONAHA
Can Potassium-Rich Foods Lower Your Blood Pressure And Keep Your Heart Healthy?, 22 Aug 2022 – https://www.bhf.org.uk/heart-matters-magazine-news-potassium-and-heart-health
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