The heart is responsible for pumping blood to your entire body through vessels called arteries. According to FamilyDoctor.org, high blood pressure, which is also called hypertension, occurs when your blood moves through your arteries at a higher pressure than normal. Uncontrolled high blood pressure raises your risk for heart attacks, kidney failure and stroke. Changing the diet is a lifestyle adjustment that can be used to lower blood pressure.
Lose Weight
Being overweight or obese causes multiple mental and physical problems with the body. The main problem is the abundance of fat cells. According to the New York Times, as fat stores increase, the fat cells themselves swell and produce chemicals that increase the risk for several diseases, including diabetes, heart attack, stroke, high blood pressure, gallbladder disease and many cancers. If you are currently overweight and have high blood pressure, reduce your daily intake. To lose one to two pounds a week, cut back by 500 to 1,000 calories a day.
Lower Sodium Intake
Sodium is a necessary electrolyte nutrient in the body that is used for muscle contractions and acid and base balance. Another function of sodium is to regulate blood pressure and volume; but excess amounts can have a negative effect on your blood pressure. When you take in high amounts of sodium, it causes water retention, which in turn makes your heart pump harder and increases blood pressure. With that being the case, cut back on foods that are high in sodium, such as canned soups, frozen dinners, soy sauce, potato chips, soft drinks and pretzels. Also restrict your use of table salt. Rutgers University recommends an intake of 1,000 to 3,000 mg per day. This comes out to approximately one teaspoon of salt.
Increase Fiber
Fiber comes in two forms--soluble and insoluble. The soluble kind gets absorbed with water and forms a gel-like substance in the stomach, where insoluble fiber creates bulk. Foods like fruits, vegetables, oat bran, psyllium husks, flax seeds and beans are all high in fiber. According to DietChannel.com, a fiber-rich diet that consists of more than 25 g a day can help protect against colon cancer, diabetes, heart disease and high blood pressure. Follow these guidelines to help your high blood pressure.
Eat Potassium-Rich Foods
Potassium is an electrolyte nutrient that helps with muscle contractions in the body. It also has importance with high blood pressure. According to the American Heart Association, a diet that includes natural sources of potassium is important in controlling blood pressure because potassium blunts the effects of sodium. That being said, include high-potassium foods in your diet, such as bananas, lima beans, avocados, greens, cantaloupe, apricots and oranges. An intake of 4,700 mg a day is recommended.
Reduce Alcohol Intake
A high amount of alcohol has a negative impact on the brain and liver, and it can also increase your blood pressure. According to MayoClinic.com, if you choose to drink, do so in moderation. This comes out to one drink a day for women and everyone over age 65, and two drinks a day for men.
