Ingredients That Help Reduce the Risk of High Blood Pressure

Ingredients in your diet play a key role in reducing your risk of developing high blood pressure (HBP). Researchers are continuing to study the benefits of sources found in nature for successfully controlling this potentially dangerous condition. The U.S. Department of Health and Human Services offers an online publication, "Your Guide to Lowering Blood Pressure," that covers ways to reduce the risk of HBP and methods for controlling it if you are already suffering from this problem. One such method is the DASH (Dietary Approaches to Stop Hypertension) diet, which is included in the publication.

Reducing the Risk

• The U.S. Department of Health and Human Services states that you can reduce your risk of high blood pressure by controlling your weight, eating a healthy diet, controlling sodium intake and exercising regularly. As you can see, three out of four of these recommendations are related to how and what you eat. The ingredients in food play a major role in preventing or managing HBP, with sodium (salt) listed as one of the major villains responsible for elevated blood pressure readings. It is recommended that you reduce sodium intake by choosing foods marked low sodium, reduced sodium, or sodium free. The publication cited above offers a list of herbs and spices that can enhance the flavor of your food without the need for salt.

Research

• The University of Maryland Medical Center states that numerous studies indicate a relationship between garlic and reduced blood pressure. Adding this ingredient to your food offers the benefit of lowering your blood pressure or serves as a factor in reducing your risk of developing high blood pressure.

  ScienceDaily noted that medical researchers at U.C. Irvine College of Medicine discovered a connection between free radicals and elevated blood pressure levels. As a result of the study, researchers determined that antioxidants found in vitamins E and C, when combined, are able to reduce blood pressure. You can take advantage of the beneficial ingredients in vitamin E by eating foods such as avocados, carrots, egg yolks, green leafy vegetables, including spinach and brussel sprouts, meats, poultry, fish, oatmeal, sweet corn and sweet potatoes. In addition to consuming citrus fruits, you can increase your intake of vitamin C by eating broccoli, tomatoes, red, yellow and orange peppers, potatoes and kiwi fruit. Including a combination of these foods in your meal planning will offer you the maximum benefits suggested by the research.

  Wellness.com states that low levels of vitamin D may contribute to elevated blood pressure. There are two sources of vitamin D that are of benefit to humans. Ergocalciferol, known as vitamin D2, is derived from plants and is the form of the vitamin that is used to fortify milk and other food products. Cholecalciferol, vitamin D3, is found in some foods and is also produced by the skin when it is exposed to direct sunlight. A minimum of 10 minutes of direct sunlight a day is all your body needs to produce enough vitamin D to aid in regulating your blood pressure. Food sources of vitamin D include salmon, mackerel, tuna fish, milk, margarine, eggs, liver and cheese.

  It is interesting to note that less exposure to sun during winter months can contribute to higher blood pressure readings. Also, skin pigmentation in dark-skinned people may adversely affect their ability to produce vitamin D from exposure to the sun and may be a contributing factor to their elevated risk of high blood pressure.

  Control-Your-Blood-Pressure.com cites a study performed by the London School of Medicine in which it was discovered that nitrates in beetroot juice substantially lowered blood pressure. Participants in the study experienced a decrease in blood pressure within one hour after drinking the juice with its benefits lasting up to 24 hours.

  As stated by the American Cancer Society, the mineral potassium, an ingredient found in apricots, potatoes, oranges, green leafy vegetables, whole grains, nuts and lean meats, works in combination with sodium and calcium to regulate blood pressure. Our bodies cannot manufacture this mineral, but it is safest to obtain its benefits from foods rather than from potassium supplements, unless recommended by a physician.

Conclusion

• If you are at risk for developing high blood pressure due weight issues or hereditary factors, the information above will help you to reduce your risk. However, if you are already struggling with the condition, this information, in addition to physician-recommended treatment, will improve your ability to manage your blood pressure.