Posted By:Dawn Heeke
Posted On:March, 06th 2009
Category: Nutrition
Most of us know that we are suppose to limit sodium/ salt and alcohol in our diet if we have high blood pressure, but may not realize certain foods included in our diet are beneficial in lowering blood pressure. Fruits and vegetables high in potassium citrate such as sweet potatoes, apricots, bananas, lentils, tomatoes or tomato paste, and dark greens are proving to be powerful at lowering blood pressure. Results from 30 different clinical studies have been so convincing that they have prompted the American Heart Association and the United States Department of Agriculture to make the recommendation for all generally healthy adults with normal kidney function to increase potassium levels to a target of 4,700 mg (4.7 grams) daily. This equates to approximately 4 ˝ cups of fruits and vegetables per day. Getting potassium citrate thru diet appears to be the best source, but may be a lofty goal for someone that isn’t use to eating fruits and vegetables. In this case, supplementation may also help. Although, potassium is readily excreted by the potassium in excess can cause disruption in heart rhythms and would not be advisable for folks with renal problems. Garlic is also being studied for its blood pressure lowing effects due to naturally occurring photochemical compounds. Data from 11 clinical trials reveal eating ˝ to 1 clove of garlic per day can significantly reduce both systolic (top number) and diastolic (bottom number) blood pressure. Garlic only has 4 calories per clove and can really help add a lot of flavor to vegetables, salads, and soups. For best results, add chopped garlic at the end of cooking because heat tends to reduce its effectiveness. Sources: http:promiseinstitute.org BMC Cardiovascular Disorders, online, 06/16/08 Today’s Dietitian, “The pressures On- Increasing Potassium for Heart Health” February, 2008