In order for you to function, your heart must pump blood to all the parts of your body. The force at which blood goes through your arteries is called your blood pressure. It is based on the systolic pressure, which is the amount of blood being pumped out with a heartbeat, and diastolic pressure, which is the amount left behind after each heartbeat. Diet is one of the treatment options used to keep blood pressure under control.
Significance
When your blood pressure is 140/90, it is considered high, with 120/80 being the ideal number you should go for. Having high blood pressure (hypertension) causes your heart to work harder, which in turn raises your risk for heart failure, kidney failure, stroke and heart attacks. According to the American Heart Association, about one in three adults in the United States have high blood pressure.
Function
A diet to control blood pressure has multiple purposes. If your blood pressure is in the normal range, it is used to keep it there. This approach can also be taken if you have a family history of high blood pressure and you want to reduce your risk. It is also recommended when you already have high blood pressure. It is a lifestyle adjustment that is used in conjunction with other treatments like exercise, medications and stress reduction.
Sodium
Sodium is a nutrient that keeps fluids balanced, transmits nerve signals and facilitates muscle contractions. But when you get too much sodium in your diet, it can cause water retention. When you are retaining water, your heart has to beat harder and your blood pressure becomes elevated. With a blood pressure control diet, sodium intake is kept to 1,500 mg or less.
DASH Diet
The DASH diet was specifically designed to lower blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. With this diet, total fat and saturated fats are limited. Saturated fats can be found in red meats, deep fried foods, pork, bacon, sausage and processed baked goods. Fruits, vegetables, low-fat dairy, whole grains and foods that are high in potassium are emphasized. Potassium helps to flush sodium out of the body, which can have a positive impact on your blood pressure.
Alcohol
Alcohol, when consumed in moderation, can be beneficial to the body. But when you drink it in excess, it can elevate blood pressure even if you have no underlying health issues. If you are trying to control your blood pressure, have no more than one to two drinks a day.
Weight
If you have extra weight on your body, your risk for hypertension goes up. If you already have high blood pressure and you are heavy, losing weight can help to lower it. According to the Mayo Clinic, losing even 5 lbs. can lower your blood pressure. This can be done with your diet by creating a caloric deficit--for example, cutting back 500 calories a day means losing about a pound a week.
