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Eating to Lower Blood Pressure

High blood pressure, or hypertension, is a significant health concern in the United States, affecting about 47% of adults, or approximately 116 million people, according to the Centers for Disease Control and Prevention (CDC), it’s a major risk factor for heart disease and stroke, two leading causes of death in the country. Alarmingly, only about 24% of those with hypertension have their condition under control . Two key contributors to the rise in high blood pressure are the Standard American Diet (SAD) and the depletion of essential vitamins and minerals in the soil. Both factors contribute to a nutritional environment that can increase the risk of hypertension.

The Standard American Diet and High Blood Pressure

The Standard American Diet is characterized by high intakes of processed foods, added sugars, sodium, and unhealthy fats, with low consumption of fruits, vegetables, whole grains, and lean proteins. This eating pattern significantly contributes to high blood pressure. Here’s how:

  • High Sodium Intake: The average American consumes about 3,400 mg of sodium per day, well above the recommended limit of 2,300 mg (or 1,500 mg for those with high blood pressure). Excess sodium increases blood volume, leading to higher blood pressure.

  • Low Potassium Intake: Potassium helps balance sodium levels and relaxes blood vessel walls, reducing blood pressure. However, the SAD often lacks sufficient potassium-rich foods like fruits and vegetables.

  • Excessive Added Sugars and Unhealthy Fats: Diets high in added sugars and saturated and trans fats can lead to obesity, insulin resistance, and inflammation, all of which are risk factors for hypertension.

Soil Depletion and Nutrient Deficiencies

In most cases, making the right dietary changes will lower blood pressure. Yet, for some people it could be a vitamin or mineral deficiency that is causing numbers to stay high.

Modern agricultural practices have led to a decrease in the nutrient content of the soil, affecting the vitamins and minerals available in crops. This decline in soil health results in foods that are less rich in essential nutrients like magnesium, calcium, and potassium, all crucial for maintaining healthy blood pressure levels. You can check for the following minerals in lab tests to see if you have any deficiencies...

  • Magnesium: Magnesium helps regulate blood pressure by relaxing blood vessels. Deficiencies in magnesium can lead to increased blood pressure and higher risks of cardiovascular disease.

  • Calcium: Adequate calcium intake is associated with lower blood pressure levels. Calcium helps blood vessels contract and relax, which is essential for maintaining proper blood flow and blood pressure.

  • Potassium: As previously mentioned, potassium is vital for balancing the effects of sodium and supporting healthy blood pressure levels. Unfortunately, many people do not consume enough potassium-rich foods due to dietary choices in this modern day and age of convenience foods.

(Continue reading below for your guide for Eating to Lower Blood Pressure)

Eating to Lower Blood Pressure

If you're having trouble adopting a diet rich in essential nutrients and low in processed foods, sodium, and added sugars you can The 6 Week Blood Pressure Reset where I give you the science and exact steps to use right away to help you lower and maintain a healthy blood pressure. For now, here are key dietary changes to consider:

  1. Increase Fruit and Vegetable Intake: Aim for at least five servings of fruits and vegetables daily. These foods are high in potassium, magnesium, and antioxidants, all of which help lower blood pressure.

  2. Choose Whole Grains: Whole grains like quinoa, brown rice, and oats are high in fiber and essential nutrients, helping to manage blood pressure and promote overall heart health.

  3. Limit Sodium and Processed Foods: Opt for fresh, unprocessed foods whenever possible. Use herbs and spices to flavor your meals instead of salt and avoid processed snacks, canned soups, and fast food.

  4. Include Healthy Fats: Focus on sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats can help reduce inflammation and improve heart health.

  5. Opt for Lean Proteins: Choose lean protein sources such as fish, poultry, legumes, and tofu. These options provide essential nutrients without the added sodium and unhealthy fats found in processed meats.

  6. Stay Hydrated: Drinking plenty of water helps maintain proper hydration and blood volume, supporting healthy blood pressure levels.

When you join the Lowering Blood Pressure the Natural Way FREE LIVE Workshop you will also get the Eating to Lower Blood Pressure Guide here to help you get on track to better heart health.

🛒 The Grocery List 🛒

PROTEIN (1/4 of your plate)

  • Lentils

  • Chickpeas

  • Black beans

  • Tofu

  • Greek yoghurt

  • Eggs (free range)

  • Grass fed Beef

  • Chicken breasts / thighs

  • Wild caught salmon

HEART HEALTHY FATS

  • Avocado

  • Avocado oil

  • Olive oil

  • Nuts - walnuts, cashews, pistachios, almonds

  • Coconut oil

  • Super Seeds - hemp, chia, flax

  • Almond butter

VEGGIES (1/2 of your plate)

  • Kale

  • Spinach

  • Romaine Lettuce

  • Mustard greens

  • Beets

  • Beet greens

  • Broccoli

  • Cauliflower

  • Brussels sprouts

  • Rocket / arugula

  • Zucchini

  • Asparagus

  • Bell peppers

  • Lettuce

  • Tomatoes

  • Pumpkin / Squashes

  • Onion - brown and red

FRUIT (for dessert)

  • Lemon

  • Strawberries

  • Blueberries

  • Raspberries

  • Apples

  • Bananas

  • Watermelon

  • Oranges

CARBS

  • Sweet potatoes

  • Purple potatoes

  • White potatoes

  • Quinoa

  • Brown Rice

  • Brown Basmati rice

  • Black Rice

  • Burgol

  • Sourdough bread

  • Ezekiel Bread

  • Organic Corn Tortillas

EXTRAS

  • Balsamic vinegar

  • Apple cider vinegar

  • Tumeric

  • Cinnamon

  • Apple cider vinegar

  • Milk of choice

  • Ginger root

  • Green tea

  • Hibiscus tea