Blood pressure is the pressure of your blood moving through the blood vessels as your heart beats. Blood pressure is measured in milligrams of mercury--mm/Hg. Readings of higher than 140/90 mm/Hg are considered high, according to the University of Maryland Medical Center, and can increase your risk of developing heart disease or having a stroke. Your doctor may suggest ways in which you can alter your diet in an attempt to lower your high blood pressure.
Step 1
Reduce the amount of sodium you consume. The National Heart Lung and Blood Institute, or NHLBI, reports that adults who have low blood pressure can benefit from getting only 1500mg of sodium through diet. Avoid adding salt to your meals; look for low- or no-sodium labels on packaged foods; rinse canned vegetables in water to remove excess sodium before eating.
Step 2
Follow a heart healthy diet promoted by the NHLBI called the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension, and focuses on eating fresh foods that are low in saturated fat as well as low in sodium. Increase the amount of fresh fruits and vegetables you eat; season your foods with antioxidant-rich spices like oregano, basil and thyme instead of salt.
Step 3
Choose foods with fiber and lean sources of protein to protect your heart and stabilize your blood pressure as part of the DASH diet. The American Diabetes Association provides suggestions for healthy food choices, including whole grains, sweet potatoes, broccoli, carrots and lean poultry as foods that can help you reverse a number of health problems.
Step 4
Lower your high blood pressure by limiting your alcohol consumption. The University of Maryland Medical Center explains that heavy drinking can change the way your blood flows to and from your heart, resulting in high blood pressure. NHLBI suggests sticking to one to two alcoholic beverages daily as a guideline.
Step 5
Cook with garlic, as well as olive and flaxseed oils to keep your blood pressure in healthy ranges. According to MayoClinic.com, garlic and omega-3 fatty acids contained in these oils can be beneficial to both your blood pressure and cholesterol levels when combined with a healthy diet and exercise.
