Foods That Lower Blood Pressure (Part 1)

One-third of adults in this country have high blood pressure, and the worst part of it is that about one-quarter of them don’t know it. Though high blood pressure (or hypertension) has no symptoms, it kills more than 56,000 men and women a year in the US alone and is a huge risk factor for heart disease. While many people are well-aware that taking in excess sodium in foods and beverages contributes to the problem, fewer know that there is a long list of foods that actually help reduce blood pressure… and that eating these foods regularly really can help keep your blood pressure under control!

Being attuned to the ratio of sodium to potassium in your diet is as important as restricting sodium, I was told by Mark Houston, MD, director of the Hypertension Institute in Nashville. Research dating back more than 30 years has demonstrated the symbiotic relationship between these two minerals and that balancing them is critical to good health, he explained. That message hasn’t been received by most Americans, however — our average American diet is woefully high in sodium and low in potassium, along with magnesium, another mineral important for regulating blood pressure. That’s a shame, said Dr. Houston, “Even if you had a very high sodium intake, you could negate some of the negative impact by having a high intake of potassium and magnesium.”

What we need: The Institute of Medicine now recommends that adults consume at least 4,700 mg of potassium (from foods, not supplements) a day to reduce blood pressure and blunt the effects of salt. The key word is “consume,” notes Dr. Houston, adding that supplementing with potassium can be deadly and therefore should be done only under the close monitoring of a physician. The Recommended Dietary Allowance for magnesium is 420 mg/day for women and 320 mg/day for men.

What foods are highest in potassium and magnesium? Certain fruits and vegetables, the very kinds of foods most Americans don’t get enough of.

Though the current dietary guidelines recommend eight to 10 servings of fruits and veggies a day for adults (which comes to about 3½ to 6½ cups), average consumption among Americans is a paltry three servings daily. Several studies, most notably the DASH (Dietary Approaches to Stop Hypertension) study, have shown that a diet rich in fruits and vegetables can significantly lower blood pressure — and many experts believe that this is due to the increased amount of potassium such diets provide.

But not all fruits and vegetables are created equal when it comes to potassium. The following foods are potassium heavyweights…

Swiss chard. An unsung nutritional hero, Swiss chard packs an impressive potassium punch — 966 mg per cup… and it gets bonus points for also providing 150 mg of magnesium!

Bananas. One medium banana contains 422 mg of potassium, 32 mg of magnesium and more than three grams of fiber.

Spinach. One cup of this nutrient-rich super food contains 839 mg of potassium, not to mention 157 mg of magnesium.

Tomato juice. You’ll get 556 mg of potassium in one cup of tomato juice — but check the label, because many brands contain lots of sodium.

Orange and grapefruit juice. One cup of orange juice contains 472 mg of potassium (more than a banana!) and, with 378 mg per cup, grapefruit juice is close behind.

Dried apricots. A plentiful source of potassium, dried apricots contain 407 mg per half cup. But don’t overdo — they’re high in sugar and calories.

Yams and sweet potatoes. One cup of cubed cooked yams has 911 mg of potassium and provides 5.3 grams of fiber. The easier-to-find sweet potato is also a great source, with one medium baked sweet potato (with skin) providing 508 mg of potassium.

Avocados. Don’t hate these fruits (yup, they’re fruits) because they’re high in fat — it’s the same heart-healthy fat found in olive oil. They’re great sources of potassium, too — a single Florida avocado contains 1,067 mg of potassium, while its California cousin contains 690 mg. Worth knowing: Florida avocados are a bit lower in calories than their California brethren (227 calories vs. 365 per ounce).

Cantaloupe. One cup of cubed cantaloupe contains 494 mg of potassium, plus a significant amount of vitamin A and beta-carotene.

Figs. One-half cup of dried figs delivers 506 mg of potassium. Bonus: They’re also very high in fiber (more than 7.5 g per half cup)… but be aware that figs are also high in sugar.

Peaches. One large peach contains 322 mg of potassium.

Dates. The two most widely available varieties of dates are both good sources of potassium. Medjool dates contain 167 mg of potassium, and Deglet noor dates have about 150 mg of potassium.

Beans. Beans are quite high in potassium, and it almost doesn’t matter which kind you get. Per cup, kidney beans contain 713 mg (and 80 mg of magnesium)… black beans, 611 mg potassium (and 120 mg of magnesium)… chickpeas (garbanzo beans) have 477 mg potassium (79 mg of magnesium)… and the superstar is the obscure adzuki bean, delivering 1,224 mg of potassium (and 120 mg of magnesium) per cup.

Kale. One cup of chopped, raw kale contains only 39 calories yet delivers 417 mg of potassium as well as 53 mg of vitamin C! Serving suggestion: Try tossing with some olive oil, pine nuts and dried cranberries, suggests nutritionist Jonny Bowden, author of The Healthiest Meals on Earth.

While the above list represents an all-star group of blood pressure-lowering foods, there are plenty of others that can help get you to your goal of 4,700 mg of potassium per day. Three pitted prunes, one kiwi or a cup of broccoli each deliver around 250 mg of potassium… a medium apple provides 195 mg… and a small 1.5-ounce box of raisins contains 322 mg. “A high intake of potassium — as well as the magnesium and calcium often contained in the same foods — may improve blood pressure levels and reduce coronary artery disease and stroke,” Dr. Houston concluded.