Is your blood pressure on the high side? Your doctor might write a prescription when it creeps above 140/90—but you may be able to forgo medication. Lifestyle changes still are considered the best starting treatment for mild hypertension. These include not smoking, regular exercise and a healthy diet. In addition to eating less salt, you want to consume potent pressure-lowering foods, including…

Raisins

Raisins are basically dehydrated grapes, but they provide a much more concentrated dose of nutrients and fiber. They are high in potassium, with 220 milligrams (mg) in a small box (1.5 ­ounces). Potassium helps counteract the blood pressure-raising effects of salt. The more potassium we consume, the more sodium our bodies excrete. Researchers also speculate that the ­fiber and antioxidants in raisins change the biochemistry of blood vessels, making them more pliable—important for healthy blood pressure. Opt for dark raisins over light-colored ones because dark raisins have more catechins, a powerful type of antioxidant that can increase blood flow.

Researchers at Louisville Metabolic and Atherosclerosis Research Center compared people who snacked on raisins with those who ate other packaged snacks. Those in the raisin group had drops in systolic pressure (the top number) ranging from 4.8 points (after four weeks) to 10.2 points (after 12 weeks). Blood pressure barely budged in the no-raisin group. Some people worry about the sugar in raisins, but it is natural sugar (not added sugar) and will not adversely affect your health (though people with diabetes need to be cautious with portion sizes).

My advice: Aim to consume a few ounces of raisins every day. Prunes are an alternative.

Beets

Beets, too, are high in potassium, with about 519 mg per cup. They’re delicious, easy to cook (see the tasty recipe below) and very effective for lowering blood pressure.

A study at The London Medical School found that people who drank about eight ounces of beet juice averaged a 10-point drop in blood pressure during the next 24 hours. The blood pressure-lowering effect was most pronounced at three to six hours past drinking but remained lower for the ­entire 24 hours. Eating whole beets might be even better because you will get extra fiber.

Along with fiber and potassium, beets also are high in nitrate. The nitrate is converted first to nitrite in the blood, then to nitric oxide. Nitric oxide is a gas that relaxes blood vessel walls and lowers blood pressure.

My advice: Eat beets several times a week. Look for beets that are dark red. They ­contain more ­protective ­phytochemicals than the gold or white beets. Cooked spinach and kale are ­alternatives.

Dairy

In research involving nearly 45,000 people, researchers found that those who consumed low-fat “fluid” dairy foods, such as yogurt and low-fat milk, were 16% less likely to develop high blood pressure. Higher-fat forms of dairy, such as cheese and ice cream, had no blood pressure benefits. The study was published in Journal of Human
Hypertension.

In another study, published in The New England Journal of Medicine, researchers found that people who included low-fat or fat-free dairy in a diet high in fruits and vegetables had double the blood pressure-lowering benefits of those who just ate the fruits and veggies.

Low-fat dairy is high in calcium, another blood pressure-lowering mineral that should be included in your diet. When you don’t have enough calcium in your diet, a “calcium leak” occurs in your kidneys. This means that the kidneys excrete more calcium in the urine, ­disturbing the balance of mineral metabolism involved in blood pressure regulation.

My advice: Aim for at least one serving of low-fat or nonfat milk or yogurt every day. If you don’t care for cow’s milk or can’t drink it, switch to fortified soy milk. It has just as much calcium and protein and also containsphytoestrogens, compounds that are good for the heart.

Flaxseed

Flaxseed contains alpha-linolenic acid (ALA), an omega-3 fatty acid that helps prevent heart and vascular disease. Flaxseed also contains magnesium. A shortage of magnesium in our diet throws off the balance of sodium, potassium and calcium, which causes the blood vessels to constrict.

Flaxseed also is high in flavonoids, the same antioxidants that have boosted the popularity of dark chocolate, kale and red wine. Flavonoids are bioactive chemicals that reduce inflammation throughout the body, including in the arteries. Arterial inflammation is thought to be the “trigger” that leads to high blood pressure, blood clots and heart attacks.

In a large-scale observational study linking dietary magnesium intake with better heart health and longevity, ­nearly 59,000 healthy Japanese people were followed for 15 years. The scientists found that the people with the highest dietary intake of magnesium had a 50% reduced risk for death from heart disease (heart attack and stroke). According to the researchers, magnesium’s heart-healthy benefit is linked to its ability to improve blood pressure, suppress irregular heartbeats and inhibit inflammation.

My advice: Add one or two tablespoons of ground flaxseed to breakfast cereals. You also can sprinkle flaxseed on yogurt or whip it into a breakfast smoothie. Or try chia seeds.

Walnuts

Yale researchers found that people who ate two ounces of walnuts a day had improved blood flow and drops in blood pressure (a 3.5-point drop in systolic blood pressure and a 2.8-point drop in diastolic blood pressure). The mechanisms through which walnuts elicit a blood pressure-lowering response are believed to involve their high content of monounsaturated fatty acids, omega-3 ALA, magnesium and fiber, and their low levels of sodium and saturated fatty acids. Bonus: Despite the reputation of nuts as a “fat snack,” the people who ate them didn’t gain weight.

The magnesium in walnuts is particularly important. It limits the amount of calcium that enters muscle cells inside artery walls. Ingesting the right amount of calcium (not too much and not too little) on a daily basis is essential for optimal blood pressure regulation. Magnesium regulates calcium’s movement across the membranes of the smooth muscle cells, deep within the artery walls.

If your body doesn’t have enough magnesium, too much calcium will enter the smooth muscle cells, which causes the arterial muscles to tighten, putting a squeeze on the arteries and raising blood pressure. Magnesium works like the popular calcium channel blockers, drugs that block entry of calcium into arterial walls, lowering blood pressure.

My advice: Eat two ounces of walnuts every day. Or choose other nuts such as almonds and pecans.

Dr. Janet’s Roasted Red Beets with Lemon Vinaigrette

Beets are a delicious side dish when roasted, peeled and topped with a lemony vinaigrette and fresh parsley. This recipe is from my book, Prevent a Second Heart Attack .

6 medium-sized beets, washed and trimmed of greens and roots

2 Tablespoons extra-virgin olive oil

2 teaspoons fresh lemon juice

1 garlic clove, peeled and minced

1 teaspoon Dijon mustard

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ cup chopped fresh flat-leaf Italian parsley

Preheat the oven to 400°F. Spray a baking dish with nonstick cooking spray. Place the beets in the dish, and cover tightly with foil. Bake the beets for about one hour or until they are tender when pierced with a fork or thin knife. Remove from the oven, and allow to cool to the touch.

Meanwhile, in a small bowl, whisk together the olive oil, lemon juice, garlic, mustard, salt and pepper for the dressing. When the beets are cool enough to handle, peel and slice the beets, arranging the slices on a platter. Drizzle with vinaigrette, and garnish with parsley. Serves six.

Dr. Janet’s Article Published on Bottomlinehealth.com