If you’re concerned about your BP (blood pressure) you’ve probably been told already to watch the amount of salt you eat. But salt – like worry, and anger – aren’t the only things that can raise your blood pressure. Added sugar may be even more important than salt in raising your blood pressure, especially in a processed form like high-fructose corn syrup. People with more added sugars in their diet see a significant rise in both their upper and lower numbers. Just one 24-ounce soft drink causes an average 15-point bump in systolic pressure (the top number) and 9 in diastolic (the bottom number).
Ever thought of potassium? Your kidneys need a balance of sodium and potassium to keep the right amount of fluid in your blood. So even if you’re eating a low-salt diet, you could still have a higher blood pressure if you’re not eating enough fruits, veggies, beans, low-fat dairy, or fish. While you may think of bananas as the go-to source, broccoli, water chestnuts, spinach, and other leafy greens are better sources of potassium if you’re watching your weight.
Beware of herbal supplements! Do you take ginkgo, ginseng, guarana, ephedra, bitter orange, or St. John’s wort? These and many others can raise your blood pressure or change the way BP medications work.
NSAIDs (non-steroidal anti-inflammatory drugs) such as aspirin and ibuprofen, decongestants like pseudoephedrine and phenylephrine used in “sinusitis medications” can narrow your blood vessels and make blood pressure medications less effective. If you have high BP your doctor will be careful not to prescribe certain anti-depressants.
But cheer up! There are foods that can lower your blood pressure too. Keep in mind that just a “DASH” will do. One of the tools your doctor may use to dial down your blood pressure is DASH – “Dietary Approaches to Stop Hypertension”. This is not a diet but a way of eating. You cut back on salt, load up on fruits and veggies, and round out your meals with whole grains, fish, poultry, nuts, legumes, and low-fat dairy.
It is very important to go green and leafy. Fill your plate with leafy greens like spinach, broccoli, kale, or collards for a potassium boost. The mineral helps flush sodium out of your body through your pee and relaxes your blood vessel walls.
Berries are good for you! The pigments that give blueberries, strawberries, and blackberries their rich colors also come with a benefit for your blood vessels: “anthocyanin”. It’s a natural compound that can help artery walls become wider and more flexible to lower your blood pressure and improve your heart health.
What about yogurt? Calcium is a key player for good blood pressure because it helps your blood vessels tighten and relax when they should. Plain, low-fat yogurt is a good way to add calcium in your diet without too much added sugar or fat. Looking for a flavor twist? Throw some berries in for some natural sweetness and even more blood pressure help.
Are you a fan of fish? (“formalin-free”, of course!) Remember salmon or sardines. Oily fish like mackerel and sardines also are flush with omega-3s, the fatty acids that boost health and help your heart. Studies on fish oil supplements show they may lower your blood pressure.
Sprinkling of Seeds: Adding unsalted seeds like pumpkin, flax, and sunflower to salads, yogurt, or oatmeal helps lower your blood pressure. Seeds are a source of vital minerals like magnesium, which helps control your blood pressure and relax your blood vessels. Oatmeal, the whole grain variety is healthy, filling, and low in sodium. It’s also full of fiber, which helps keep your weight and blood pressure under control.
Do try and turn up the Beet. A study shows that drinking 2 cups of a mix of three parts beetroot and one part apple juice can make your systolic blood pressure (the top number) go down in just a few hours.
Garlic is good. It adds zest to your dishes and may also have a hand in boosting your nitric oxide levels, which dilates blood vessels to keep your blood pressure down. Pistachios like walnuts and almonds have a strong effect on lowering both your top and bottom blood pressure readings.
Legumes and Beans: A daily cup of peas, lentils, or beans can keep your blood pressure in check and even lower it. Do you feel excited about dark chocolate? Of course… you will say! Truly, dark chocolate (with at least 50% to 70% cocoa) can give you a boost of a plant compound called “flavanol” and that can make your blood pressure drop a notch. It goes without saying that “a little bit of dark chocolate is all you need – not too much”.
Above all, it pays to remember: – foods can never be the whole treatment. If you have high blood pressure a healthy diet can admittedly help you manage your condition or even prevent it. But…but… it’s what you do off the plate that matters, too!
Are you ready? Then get set to lose any extra weight, exercise daily, and take religiously the medicines your doctor chooses to prescribe.
(Dr. Francisco Colaço is a seniormost consulting physician, pioneer of Echocardiography in Goa, column writer.)
