Eating these foods may help you lower your blood pressure

May is high blood pressure education month.

I’ve written about this topic before, but it’s worth repeating since high blood pressure impacts about half the 50-and-older population. And way too many adults with hypertension do not have their blood pressure under control.

Surprisingly, about 20% of women in their 20s and 30s also have high blood pressure so the food and lifestyle message is important for people of all ages.

Here’s a few food suggestions that might surprise you:

▪ Beets: Not to be eaten before a colonoscopy, but fantastic any other time. Beets contain nitrates which relax blood vessels and lower blood pressure. A 2015 clinical trial reported on in Hypertension found that dietary nitrates exert a long lasting blood pressure decrease in individuals with hypertension that is sustained with once a day ingestion. Other foods with nitrates include leafy greens such as kale, chard and spinach.

▪ Salmon: The omega 3 fatty acids in salmon improve health on multiple fronts. They reduce inflammation and decrease levels of blood vessel-constricting compounds called oxylipins. In addition to salmon, flax seed has been shown to reduce oxylipin levels.

▪ Beans: Loaded with fiber, potassium and magnesium, beans and lentils have numerous studies supporting their blood pressure- reducing ability. This benefit is for people with and without hypertension.

▪ Spices: Herbs and spices are nature’s pharmacy. They reduce inflammation and numerous studies have shown they have the ability to lower blood pressure. The potent ones in this category are cilantro, saffron, celery seed, ginseng, cinnamon, cardamom, ginger, sweet basil and black cumin. All these spices bring you closer to tastefully maintaining a healthy blood pressure.

All these foods, and in fact most plant foods, provide multiple benefits. Medications are important and when prescribed should be taken regularly.

But taking medication does not negate the importance of food. A steady intake of anti-inflammatory foods is the best way to have better health for all body systems.

For more education and awareness go to www.nhlbi.gov.

Sheah Rarback MS, RDN is a registered dietitian nutritionist in private practice in Miami. srarback@hotmail.com