High Blood Pressure Diet Tips: High-Fiber Foods, Minerals and More

Having struggled on and off for years with high blood pressure, I have found that diet is as much the cause as the cure. Mostly, I have discovered that eating foods high in fiber and certain minerals helpful. Restricting salt intake also has been useful for me, especially since I am sodium sensitive.

Almost all fruits, vegetables and low-fat dairy and lean meat products are high in the minerals that regulate blood pressure.

Potassium works with sodium to regulate blood pressure. Fruits high in potassium include oranges, lemons and most citrus fruits and bananas, cantaloupe, watermelon, kiwi-fruit and dried apricots. Vegetables such as spinach, potatoes, tomatoes, zucchini and other squash offer excellent potassium values.

Magnesium works in conjunction with potassium and sodium to regulate heart rhythm and reduce stress. Some good sources of magnesium are apples, figs, lemons, grapefruit, corn, grains, most nuts but especially almonds as well as dark green leafy vegetables, such as spinach, kale and other greens as well as leafy lettuces.

Calcium and magnesium must be in dynamic balance in the body. Good sources of magnesium are low-fat dairy products, soybeans, sardines, salmon, peanuts, walnuts, sesame and sunflower seeds, dried beans, and our old friends the dark leafy green vegetablesMore Tips to lessen Blood Pressure

To reduce blood pressure include omega-3 fats that are found in oily fish (for example salmon and sardines) flax seeds and walnuts. Include in your meal plans also garlic, and soluble fiber (found in apples, oat bran, dried beans and vegetables).

Eating less meat and whole milk dairy products tends to reduce blood pressure. Try some vegetarian casseroles or have small amounts of meats, cheeses and eggs or soy products in your salads.

Alcohol intake should be less than one ounce per day. One ounce of alcohol is defined as two fl oz of 100-proof whiskey, one 8 fl oz glass of wine, or two 12 fl oz glasses of beer.