Let’s cover five ways you can lower high blood pressure through dietary changes.

1. Increase your intake of fruits and vegetables

The DASH (Dietary Approaches to Stop Hypertension) diet is a very effective meal plan to lower blood pressure. The diet is high in fruits and vegetables, including 4-5 vegetable servings and 4-5 fruit servings everyday.

Fruits and vegetables are rich sources of fiber and phytonutrients essential to heart health and promotion of a lower blood pressure. The more the better!

2. Decrease sodium intake

Continue reading ‘Lower High Blood Pressure: 5 Ways’ »

I’ve shared information previously on the benefits of a high potassium diet and reduced blood pressure. However, another study has found an increased risk of death from heart disease to be linked to a diet high in sodium and low in potassium.

High sodium, low potassium equals increased risk of death

According to research Elena V. Kuklina, consuming a diet high in sodium and low in potassium results in a 50% increased risk of death from any cause and almost doubles the risk of death from heart disease. The study I’m referencing was published in the Archives of Internal Medicine.

Study Participants

Researchers followed over 12,000 US adults. The participants did not follow a reduced salt diet nor did they have a history of heart conditions or stroke. Participants were followed for 15 years. During this time 2,270 participants died. Out of this number, 1268 died from cardiovascular disease.

Study Results

Continue reading ‘Sodium & Potassium – Are you getting too much or too little?’ »

Potassium is involved in the normal function of nerve and muscle cells, including the heart. Most potassium in the body – 98% – is found within cells (i.e. intracellular). When extracellular potassium levels become too high a condition known as hyperkalemia develops.

Hyperkalemia is a condition where serum potassium levels are greater than 5.5 mEq/L.

Hyperkalemia & Heart Disease

Continue reading ‘Heart Disease & Potassium’ »

Avocados are high in fat; however, they contain heart healthy monounsaturated fats providing anti-inflammatory and antioxidant protection. The avocado inner flesh is a good source of the fatty acid alpha-linoleic acid. Avocados are rich in vitamin B6, pantothenic acid, folic acid, and vitamin E. They also provide the minerals magnesium (important for lower blood pressure!), copper and iron. Avocados also contain the anti-carcinogenic antioxidant glutathione, as well as the beta-sitosterols to promote lower cholesterol levels.

Avocados and Potassium

Now, here’s something I bet your didn’t know – Avocados have more potassium than bananas. Half a medium avocado contains 549 mg potassium, while one medium banana provides 451 mg.

Continue reading ‘Will Avocados Lower Blood Pressure?’ »

The effectiveness of potassium to lower blood pressure is directly related to sodium. Potassium works to balance out the sodium in your diet. An adequate potassium intake can lower systolic pressure ~4.4 mm Hg and diastolic pressure ~2.5 mm Hg.

If you want to prevent or lower blood pressure it’s very important you balance your intake of sodium and potassium. The more potassium in your diet and the lower the sodium, the better your blood pressure will be.

Sodium Recommendations

The typical American diet contains 3.6 grams of sodium daily. It’s recommended that sodium intake be limited to 2.3 grams or less daily (~1 teaspoon). If you already have high blood pressure you’ll want to restrict your sodium intake even further – less than 1500 mg/day.

How Much Potassium?

Continue reading ‘Lower Blood Pressure with Potassium’ »

I think it’s fairly well known that walnuts provide some heart health benefits, but were you aware pistachio’s can be a good choice as well?

Pistachios are a good source of many nutrients, vitamins, and minerals.

A 1 ounce (28 grams) serving of pistachios provides:

170 calories
6 grams protein
2.9 grams fiber
73.4 mg omega 3 fatty acids
59.9 mg phytosterols

Pistachios are also a good source of copper, manganese, vitamin B6, thiamin, magnesium, and phosphorous. They also provide lutein and zeaxanthin, two carotenoids associated with a lower risk of age-related macular degeneration.

But, how do pistachios positively impact cholesterol and heart health?

Continue reading ‘Lower LDL Cholesterol with Pistachios’ »

Here are 5 foods containing nutrients that promote a lower blood pressure:

1. Sweet potatoes

Sweet potatoes are a rick source of potassium. Adequate potassium intake is essential to balance sodium and promote a lower blood pressure. The recommended ratio of potassium to sodium is 5:1. Increasing potassium intake can result in a blood pressure reduction of ~5 mm Hg systolic and ~2.5 mm Hg diastolic.

Continue reading ‘3 Foods to Lower Blood Pressure’ »

1. Reduce your SODIUM intake.

Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective. Simply reducing your sodium intake to 2.3 grams (6 g table salt) daily can decrease your blood pressure.

The average American consumes 6-18 grams of table salt daily (about 3 teaspoons). The body only needs 200 mg daily. That is 30 times less than what American’s typically consume.

To be heart healthy, sodium intake should be reduced to less than 2300 mg (1 teaspoon) daily.

Quick tips to cut back on sodium:

• Don’t add salt when boiling water.

• Leave the salt shaker off the table.
• Read food labels to avoid foods high in sodium.
• Avoid foods high in sodium, such as gravies, cheese, and soy sauces.

2. Increase your POTASSIUM intake.

Potassium works to balance out the sodium in your diet. An adequate potassium intake can lower systolic pressure ~4.4 mm Hg and diastolic pressure ~2.5 mm Hg.

Good potassium sources:
Cantaloupe, bananas, dates, nuts, oranges, and green leafy vegetables

Maintaining an adequate intake of potassium is especially important if you are taking diuretics. Some diuretics increase potassium loss via the kidneys.

3. Add more MAGNESIUM to your diet.

Research has shown an inverse relationship between magnesium and blood pressure. In other words, individuals with a high magnesium intake, typically have a low blood pressure.

Good sources of magnesium include:

Peas, beans, whole grains, nuts, seeds, lima beans, squash, broccoli, spinach, and seafood

Supplemental magnesium of ~500 mg can effectively lower blood pressure. Some studies have found magnesium supplements to reduce systolic blood pressure 2.7 mm Hg and diastolic 3.4 mm Hg. Discuss all supplements with your MD!

All the best,
Lisa Nelson RD
Heart Healthy Tips

If you have high blood pressure or want to take steps to prevent high blood pressure, it’s very important you balance your intake of sodium and potassium. The more potassium in your diet and the lower the sodium, the better your blood pressure will be.

The typical American diet contains 3.6 grams of sodium daily, while the current guidelines recommend limiting sodium to 2.3 grams or less daily (~1 teaspoon). Many Americans are deficient on potassium intake with various causes of low potassium. Currently dietary guidelines recommend 4.7 grams of potassium each day. Good potassium sources include bananas, potatoes, cantaloupe, dates, nuts, oranges, and green leafy vegetables.

All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure

I’m frequently asked how to lower diastolic (bottom number) blood pressure, so I wanted to give you some good tips to see results.

First of all, you need to have a solid foundation in place that supports a low blood pressure. If you’re not sure what this entails visit Natural Ways to Lower Blood Pressure.

It’s important that your potassium, calcium, and magnesium intakes are adequate. Studies show that potassium can reduce diastolic blood pressure 2.5 mmHg, calcium 1.5 mmHg, and magnesium 3.4 mmHg.

Don’t forget omega 3 fatty acids. Studies show that consuming fish for one meal everyday decreases diastolic blood pressure 3.0 mmHg. Fish oil supplements are also and option.

With any supplement or nutrient – don’t go overboard! More is not necessarily better.

All the best,
Lisa Nelson RD
http://lisanelsonrd.com

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