Systolic pressure refers to the force of blood in the arteries when the heart beats. According to the National Heart, Lung and Blood Institute, or NHLBI, high systolic pressure is the most common form of high blood pressure, or hypertension. Hypertension is a risk factor for heart disease, stroke, congestive heart failure, kidney disease and blindness. A healthy diet like the Dietary Approaches to Stop Hypertension, or DASH, can help lower systolic pressure and the health risks associated with hypertension.
Low-Sodium Foods
Salt can increase blood pressure and a low-sodium diet can reduce blood pressure, according to the American Heart Association, or AHA. The Mayo Clinic notes that the typical American consumes 3,500 mg of sodium a day, which exceeds the 2,400 mg recommended by federal dietary guidelines. The DASH diet limits sodium to 1,500 to 2,300 mg a day and promotes low-sodium foods like fresh fruits and vegetables, grains, dried beans and legumes, seeds, unsalted nuts, low-fat dairy products and lean cuts of meat and poultry that have been seasoned with herbs and spices instead of salt.
Foods high in sodium that should be limited include canned foods, instant rice and pasta mixes, snacks like chips and crackers, foods that have been preserved or pickled, frozen entrees and fast foods.
Fruits and Vegetables
Fruits and vegetables are loaded with fiber, potassium and magnesium, which the AHA and NHLBI say can help lower blood pressure. They are also low in calories and fat, which supports a healthy weight and helps prevent obesity, a risk factor for hypertension. The DASH diet recommends eating four to five servings each of fruits and vegetables a day in a variety of colors. Fruits and vegetables that are particularly high in potassium and magnesium include broccoli, carrots, green leafy vegetables, peas, potatoes, sweet potatoes, tomatoes, apples, apricots, bananas, papayas, mangoes, grapefruits, oranges, peaches, melons, strawberries, grapes and raisins.
Calcium
Dairy products like milk, cheese and yogurt are a rich source of calcium, an essential mineral that can help lower blood pressure, according to the NHLBI. Those with hypertension should choose low-fat dairy products like skim milk, fat-free yogurt or reduced-fat cheese because fat is high in calories and leads to obesity when consumed in excess. Other calcium-rich foods include vegetables like broccoli and cereals, fruit juices and soy milk that has added calcium. The Mayo Clinic advises that people with hypertension should limit their intake of cheeses like Parmesan, cheddar and processed cheese because they can be high in sodium.
Lean Proteins
Lean proteins like skinless chicken breast, lean ground beef, pork tenderloin, turkey, beans, legumes, tofu, fish and seafood are all low in fat. Fish is particularly healthy if you have hypertension because it contains omega-3 fatty acids, which can lower blood pressure slightly, according to the University of Maryland Medical Center. Proteins that should be avoided include pre-marinated meat or poultry, frozen and breaded products, bacon, sausage and processed chicken because these tend to be high in sodium and fat.
References
- American Heart Association: Prevent and Treat High Blood Pressure
- Mayo Clinic: DASH Diet
- National Heart, Lung and Blood Institute: What are High Blood Pressure and Prehypertension?
- University of Maryland Medical Center: Hypertension
- “Your Guide to Lowering Your Blood Pressure with DASH”; U.S. Department of Health & Human Services, National Institutes of Health, National Heart, Lung and Blood Institute; 2006
