Maintaining optimal blood pressure is crucial for overall health. One way to achieve this is through eating a heart-healthy diet that is rich in essential nutrients. The key to doing this successfully is understanding how what you eat impacts your body, which can help you make better choices about what you put on your plate. Some nutrients, like potassium and magnesium, can aid blood pressure regulation whereas others, like sodium and sugar, can negatively impact your blood pressure and overall health.
This article will provide an overview of the key nutrients to add to your diet in order to maintain a healthy blood pressure and heart, as well as give advice about nutrients to avoid or cut back.
Key nutrients to help control blood pressure
Potassium
Potassium is present in bananas, some vegetables, especially potatoes, beans and pulses, nuts, fish, chicken, beef and turkey. Consumption of potassium can be a useful tool for regulation of blood pressure, as potassium relaxes the walls of blood vessels, which leads to lower blood pressure overall.
A study on 459 American adults found that those who ate more potassium through a combination diet, which was rich in fruits, vegetables, and low-fat dairy foods and with reduced saturated and total fat, had lower blood pressure than those who ate either a diet that was rich in fruit and vegetables or the control diet, which was low in fruits, vegetables, and dairy products, with a fat content typical of the average diet in the United States. Other research has verified these findings, and has also shown that reducing sodium intake while increasing potassium intake can help maintain blood pressure within a healthy range.
The recommended daily potassium intake for adults is 3500 mg. However, some people may need more or less, depending on their health and other factors. The best way to make sure that you’re getting enough potassium in your diet is to eat plenty of fruits and vegetables, which are naturally high in potassium, as well as dried fruit, nuts, beans and pulses.
However, there is a caveat: individuals with kidney disease or those taking certain medications should be careful about potassium intake as in that case, over-consumption of potassium can cause other complications. If this applies to you, or you are worried about your potassium intake, always consult with a medically-qualified physician before making any dietary changes.
Potassium-rich foods:
- bananas
- some vegetables – such as broccoli, parsnips and brussels sprouts
- beans and pulses
- nuts and seeds
- fish
- beef
- chicken
- turkey
Calcium
Calcium plays a pivotal role in managing blood pressure and supporting overall health. Much like potassium, calcium contributes to control of blood pressure through helping blood vessels tighten and relax when needed. In addition, calcium is crucial for maintaining strong bones, nerve signalling and blood clotting.
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 that adults aged 19 to 64 and over need 700 mg of calcium a day.
Fortunately, calcium-rich foods are readily available and can easily be incorporated into your 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:
- milk, cheese and other dairy foods
- green leafy vegetables – such as curly kale and okra, but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones – such as sardines and pilchards
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. Magnesium maintains normal nerve and muscle function, supports a healthy immune system, keeps your heartbeat steady and also ensures that bones remain strong.
The recommended daily intake 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. However, you should be able to obtain all the magnesium that you need through eating a varied and balanced diet and magnesium supplements should be used with care.
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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The nutrients to reduce (or avoid) if you have high blood pressure
Sodium
Reducing sodium intake is crucial for managing high blood pressure and reducing the risk of heart attacks and strokes. Excessive salt (sodium) consumption can elevate blood pressure, putting strain on your heart. The problem is that sodium, in the form of salt, is abundant in many packaged, everyday foods, such as bread, breakfast cereals, processed meat products, and ready meals. It has been estimated that in the average diet, over 70% of salt consumed comes from processed and restaurant foods.
Adults should aim to consume no more than 2400 mg (2.4 g) of sodium per day, which equates to 6 g of table salt (sodium chloride, NaCl), or roughly 1 level teaspoon. This is an overall intake, therefore includes 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 unnecessary 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.
However, if you are taking some certain kinds of medication, or suffer from kidney disease, do not switch to low sodium sources of salt without speaking to your medical professional first.
Sugar
Excessive consumption of sugar can have detrimental effects, such as an increased risk of mortality from heart disease, development of insulin resistance and diabetes, raised blood pressure and chronic inflammation. The issue is not so much with sugar consumed in freshly prepared foods, it’s more the consumption of sugar in foods where manufacturers have added sugar to improve taste or extend shelf life.
By limiting sugar consumption 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.
As with sodium, sugar can be hidden 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 and are easy to consume without realising it. 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.
It is recommended that adults 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 necessary for maintaining cardiovascular health. Alcohol can raise the pressure on the walls of the heart to unhealthy levels, which over time can weaken the heart and lead to heart disease.
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, did not affect blood pressure but did increase the heart rate within six hours of drinking. However, medium and high-doses of alcohol affected blood pressure immediately after consumption and, with higher doses, the effects were felt for longer. High-doses of alcohol initially led to a reduction in blood pressure, but overall blood pressure was increased in the long-term. More recent research has shown that moderate alcohol intake, defined as seven to 13 drinks per week, more than doubles the risk of hypertension overall.
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 to monitor their blood pressure through the use of a lightweight, waterproof blood pressure monitoring device that can interact with an app on a phone, providing clear visual data. By tracking blood pressure trends over time, individuals can gain valuable insights into the effects of their dietary choices on their health.
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 provide personalised guidance on managing blood pressure through diet, medication, and lifestyle modifications.
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