Foods to support good blood pressure control

By Cherice Bronte-Tinkew, RD

We have all heard that too much salt equals risk of high blood pressure, but what are the foods that help our blood pressure stay in the normal range?

High blood pressure or hypertension is the force of blood against the artery walls remaining consistently high.

Yes, salt, also known by its chemical name sodium chloride, enhances taste. But too much causes our bodies to retain fluid which leads to more pressure in our blood vessels. This can lead to damage of our precious blood vessels which transport nutrients and oxygen in blood.

There are key nutrients in our foods that help lower our blood pressure and keep our organs healthy. Some are foods grown right here in Trinidad and Tobago. Here are examples of those key nutrients and their foods.

Potassium

Potassium is a mineral found in many foods which help flush the excess sodium in our bodies, therefore decreasing the risk of retaining too much fluid. This helps the blood vessels like the arteries to relax.

This nutrient is found in many local foods like bananas, pawpaw, tamarind, plantain, breadfruit, avocado, pumpkin, dasheen bush and ground provisions. It is recommended to have fruits and vegetables daily to increase the intake of this nutrient. Ground provisions like sweet potato and cassava can be used in many ways like in bakes, pancakes, porridges, doughs and soups.

Magnesium

Magnesium is another mineral which helps relax and widen the blood vessels. You may see anti-hypertensive medication described as a calcium channel blocker, and magnesium naturally acts as this. They limit the amount of calcium entering arteries and the heart.

Peas, beans, nuts and seeds known as the legume food group contain magnesium. Peas and beans can be used as a side dish or a main source of protein in a vegetarian meal. Nuts and seeds make excellent snacks but can be added to salads for a crunch.

Calcium

Despite magnesium being mentioned as a calcium channel blocker, calcium, also a mineral, is needed to support the contraction and relaxation of blood vessels and regulate the heart rhythm. So, it is still needed in some amounts for our body to function well.

Calcium is needed for the release of some hormones that assist in protecting our heart health. It is recommended to get calcium naturally from foods because it can be combined with other helpful nutrients to promote absorption and other benefits in our bodies.

Other than dairy products like low fat milk, cheese and low fat yogurt, calcium is found in nuts, sardines, canned salmon and dark green leafy vegetables like spinach, kale and pak choi.

How can one include these foods on a regular basis?

Here’s an example to spark inspiration in your diet:

l For breakfast, you can have baked breadfruit chips with sardine paste and a glass of warm low-fat milk with a dash of cinnamon.

l For snacks, grab a banana on the go, or put a handful of nuts and raisins in a small reusable bag. Lunchtime, maybe a soup with lentils, pumpkin and sweet potato.

l For dinner, how about stir fry pak choi, carrots and chicken to go with whole wheat crackers and glass of tamarind juice.

I encourage persons to utilise many of our local foods. As you can see, we have so much variety and so many tasty foods that help our health.

Always follow your doctor’s orders when it comes to medication. A well-balanced diet helps support your overall health.

Cherice Bronte-Tinkew has been a registered dietitian for over nine years. She is a member of the Trinidad and Tobago Association of Nutritionists and Dietitians.

For more information: Facebook and Instagram pages @JustCherNutrition.

Email- justchernutri@gmail.com

References used:

National Institutes of Health (.gov)

-USA and British Heart Foundation