Key Takeaways
- The potassium in mushrooms can help lower your blood pressure.
- Lion’s mane, reishi, and shiitake mushrooms may be more beneficial than others.
- Mushrooms are rich in antioxidants and other nutrients, such as vitamin B6, that support overall health.
If you’re trying to optimize your diet for better heart health, mushrooms are a great addition. They are a good source of potassium, protein, and fiber, and rich in several vitamins and minerals that can support healthy blood pressure. They also have anti-inflammatory and anti-cancer properties that may help lower cholesterol and support your immune system.
Potassium in Mushrooms May Help Lower Blood Pressure
The potassium in mushrooms can help get rid of excess sodium, therefore promoting better blood pressure control, said Julia Zumpano, RD, a dietitian at the Cleveland Clinic.
Certain mushrooms may be more beneficial than others if you’re trying to lower your blood pressure and boost your heart health, according to Stacy Cleveland, MS, RDN, LD, a dietitian at The Ohio State University Wexner Medical Center.
She recommended lion’s mane, reishi, and shiitake mushrooms for the most benefits. “These varieties contain polysaccharides, terpenoids, and phenolic compounds, which exhibit potent antioxidant effects,” Cleveland said.
Mushrooms are thought to be a heart-healthy food, but the research is sparse. One 2021 review published in The American Journal of Medicine looked into the relationship between mushroom consumption and cardiovascular health. While the review provides some positive outcomes on mushrooms improving cholesterol levels and potential improvement in blood pressure, the results weren’t conclusive.
Mushrooms Are Rich in Antioxidants and Other Nutrients
Mushrooms contain many other nutrients that your body needs to function properly.
“Mushrooms are rich in antioxidants that fight oxidative stress and aging, specifically high levels of ergothioneine and glutathione,” Zumpano said. “They also contain selenium, polyphenols, flavonoids, vitamin C, vitamin E, and carotenoids. These compounds neutralize free radicals, promoting overall health.”
The selenium in mushrooms also helps your body make antioxidants that prevent cell damage, Zumpano said, and the vitamin B6 helps your body make red blood cells and supports your central nervous system. “Riboflavin, niacin, and pantothenic acid help metabolic function, and the zinc aids in a healthy immune system,” Zumpano said.
Lastly, the potassium in mushrooms does more than just help with blood pressure control, it helps your muscles contract in addition to supporting healthy fluid balance, she added.
Other Foods that Can Help Lower Your Blood Pressure
There are many proven ways you can tweak your diet to improve your blood pressure. These include eating:
- Fruits
- Vegetables
- Whole grains
- Fish
- Fat-free (or low-fat) dairy
- Poultry
- Beans
- Vegetable oils
- Nuts and seeds
It’s just as important to avoid over-eating certain foods that can raise your blood pressure, including:
- Full-fat dairy
- Fatty meats
- Sugar-sweetened beverages
- High-sodium foods
- Sweets
Many other lifestyle habits influence your blood pressure. Staying physically active, maintaining a healthy weight, avoiding tobacco products, limiting your alcohol intake, getting enough sleep, and managing your stress level are all ways you can improve your blood pressure.
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