High blood pressure, also known as hypertension, is a serious medical condition that can increase the risk of heart disease, stroke, and other health problems. Making dietary changes is one of the most effective ways to lower blood pressure naturally. Butternut squash soup is a nutritious food that may help support healthy blood pressure levels when eaten as part of an overall healthy diet.
What is high blood pressure?
Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. High blood pressure, or hypertension, is when blood pressure remains elevated over time.
Blood pressure readings have two numbers. The first (systolic) number represents pressure in the arteries when the heart beats. The second (diastolic) number represents pressure in the arteries between heartbeats.
Normal blood pressure is considered lower than 120/80 mmHg. High blood pressure is diagnosed when readings consistently range from 130-139/80-89 mmHg (Stage 1 hypertension) or higher than 140/90 mmHg (Stage 2 hypertension).
What causes high blood pressure?
There are a few factors that can cause high blood pressure:
- Age: Blood pressure tends to get higher as you get older.
- Genetics: High blood pressure can run in families.
- Being overweight or obese
- Not being physically active
- Smoking tobacco
- Too much sodium (salt) in diet
- Too little potassium in diet
- Drinking too much alcohol
- Stress
- Certain chronic conditions like kidney disease, diabetes and sleep apnea
In some cases, medications or underlying conditions can also cause high blood pressure. However, for most people, adopting lifestyle changes like following a healthy diet and exercising regularly can help manage blood pressure.
Why is high blood pressure dangerous?
Over time, the force of high blood pressure damages arteries and causes complications including:
- Heart attack or heart failure
- Stroke
- Kidney damage or failure
- Vision loss
- Trouble with memory and cognitive function
- Angina (chest pain)
- Peripheral artery disease
The higher the blood pressure, the greater the risk of health problems. That’s why it’s so important to maintain healthy blood pressure levels.
How is high blood pressure treated?
Doctors typically recommend lifestyle changes as the first line of treatment for high blood pressure. This includes:
- Following a healthy diet low in sodium, saturated and trans fats, and rich in fruits, veggies, lean proteins and fiber.
- Being physically active with aerobic and strength-training exercise.
- Losing weight if overweight.
- Limiting alcohol.
- Quitting smoking.
- Reducing stress.
If lifestyle changes don’t lower blood pressure enough, medications may be prescribed. Common medications for high blood pressure include diuretics, ACE inhibitors, beta blockers and more. Many people need a combination of two or more medications to adequately manage hypertension.
Nutritional benefits of butternut squash
Butternut squash is a type of winter squash that is an excellent source of many vitamins, minerals and antioxidants. Some of the top nutrients found in butternut squash include:
- Fiber – One cup contains 6.6 grams fiber. Fiber supports digestive and heart health.
- Vitamin A – Butternut squash provides over 100% of the daily recommended amount of vitamin A per serving. Vitamin A benefits immune health and vision.
- Vitamin C – With 51 milligrams per serving, butternut squash is high in immune-boosting vitamin C.
- Potassium – A 1-cup serving contains 582 milligrams potassium. Potassium helps control blood pressure.
- Vitamin B6 – Butternut squash provides B6 to support red blood cell production.
- Manganese – The trace mineral manganese supports bone health and metabolism.
- Antioxidants – Carotenoids like beta carotene in butternut squash have antioxidant properties that may reduce inflammation.
With its stellar nutritional profile, butternut squash provides many key vitamins, minerals and health-promoting plant compounds.
Is butternut squash soup good for blood pressure?
Research shows that eating more fruits and vegetables like butternut squash can help manage blood pressure and reduce the risks associated with hypertension. Here are some of the ways that butternut squash soup may support healthy blood pressure levels:
High in potassium
Butternut squash is naturally high in potassium. Getting enough potassium helps balance sodium levels, which helps relax blood vessel walls and lower blood pressure. The Dietary Guidelines for Americans recommend adults get 4,700 milligrams of potassium daily as part of a heart-healthy diet pattern.
Low in sodium
Butternut squash has a low sodium content – with just 12 milligrams per cup. Limiting sodium intake to 2,300 milligrams daily is important for controlling blood pressure. When making butternut squash soup, you can avoid adding extra sodium by using low-sodium broth and limiting salty seasonings.
Provides magnesium
One cup of butternut squash contains 40 milligrams of magnesium, an essential mineral involved in regulating blood pressure. Research indicates that magnesium deficiency is linked to higher blood pressure levels.
Rich in antioxidants
The carotenoids, vitamin C and other antioxidants in butternut squash reduce oxidative stress and inflammation. Chronic inflammation is thought to play a role in developing high blood pressure in some individuals.
High in fiber
Getting more fiber in your diet promotes lower blood pressure in several ways. The fiber in butternut squash can help reduce LDL “bad” cholesterol while increasing “good” HDL cholesterol. Fiber also supports a healthy gut microbiome and heart health.
Other dietary considerations for managing blood pressure
While butternut squash soup is great for hypertension, there are other dietary strategies that can further help to lower blood pressure. These include:
- Limiting sodium to 2,300 milligrams per day.
- Following the DASH diet – Dietary Approaches to Stop Hypertension.
- Eating plenty of fruits, vegetables, whole grains, beans, nuts and low-fat dairy.
- Choosing lean proteins like fish, chicken, beans and yogurt.
- Moderating caffeine intake.
- Minimizing processed foods, takeout and convenience meals high in sodium.
- Avoiding trans and saturated fats found in fried foods and fatty meats.
Sample DASH diet meal plan
The DASH diet meal plan focuses on foods that lower blood pressure. Here is a sample menu:
| Meal | Foods |
|---|---|
| Breakfast | 1 cup plain Greek yogurt with berries and chopped almonds. Scrambled eggs with spinach and whole wheat toast. |
| Lunch | Turkey and avocado sandwich on whole grain bread. Small salad with vinaigrette dressing. |
| Snack | 1 ounce mixed nuts. Baby carrots with hummus. |
| Dinner | Baked chicken with roast butternut squash and green beans. Whole grain dinner roll. |
| Dessert | Baked apple topped with cinnamon and chopped walnuts. |
Butternut squash soup recipe
Try this delicious, heart-healthy butternut squash soup:
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 1 medium butternut squash (about 3 pounds), peeled, seeded and cubed
- 4 cups low-sodium vegetable or chicken broth
- 1 teaspoon dried sage
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon ground cloves
- Sea salt and freshly ground black pepper, to taste
Directions
- Heat olive oil in a large pot over medium heat. Add onion and cook for 5 minutes until translucent.
- Add garlic and cook for 1 minute until fragrant.
- Add butternut squash, vegetable broth, sage, cinnamon, nutmeg and cloves. Season with salt and pepper.
- Bring soup to a boil. Then reduce heat to low and simmer uncovered for 25-30 minutes until squash is very tender.
- Carefully transfer soup to a blender. Blend until smooth and creamy. Taste and adjust seasoning if needed.
- Return blended soup to pot and warm through before serving.
- Garnish bowls of soup with extra sage leaves, black pepper or pumpkin seeds.
Conclusion
Butternut squash soup can be an excellent addition to an overall healthy diet and lifestyle aimed at reducing high blood pressure. The potassium, magnesium and antioxidants in butternut squash help promote lower blood pressure. When combined with other blood pressure-friendly foods as part of the DASH diet plan, butternut squash soup can be an effective component of a dietary approach to controlling hypertension for many people.