High blood pressure is a condition in which the pressure from the blood moving through your arteries is excessive. If left untreated, high blood pressure can lead to serious health problems, such as heart attack, stroke and heart disease. According to the American Heart Association, a diet rich in nutrients and low in saturated fats, trans fats and sodium can help reduce blood pressure levels and enhance overall wellness. For best results, discuss dietary changes with your doctor.
Saturated Fat
Saturated fats, also called saturated fatty acids, contain exorbitant amounts of carbon and, as a result, do not interact easily with oxygen. For this reason, a diet rich in saturated fat can increase your blood pressure and cholesterol to unhealthy heights. For optimum wellness, the American Heart Association suggests limiting your saturated fat intake to no more than seven percent of your total daily calories. Foods rich in saturated fat include whole milk, cream, full-fat cheeses, ice cream, lard, butter and dark meat poultry, poultry skin and red meat, including steak, hamburger, bacon, sausage, ham and lamb. Vegetable sources of saturated fat include palm kernel oil, coconut oil and cocoa butter.
Trans Fats
Trans fats are fats created through a process in which hydrogen is added to vegetable oil to make a long lasting, solid-form fat source. Trans fats are more harmful to the heart than saturated fats, according to the American Heart Association, and should be limited to no more than one percent of your daily calories. Foods containing trans fats include margarine, partially hydrogenated vegetable oil and shortening. To reduce your intake of trans fats, limit or avoid fast food and commercially prepared pastries, cookies, crackers, chips, French fries, onion rings and canned and frozen prepared meals that list trans fats on nutrition labels.
Salt
Limiting salt (sodium) can improve your blood pressure levels, while consuming too much salt can exacerbate high blood pressure. According to MayoClinic.com, reducing your sodium intake to 1,500mg per day---an amount 900mg lower than most adults' recommended daily limit---can have a dramatic, positive impact on blood pressure levels. Since a healthy diet naturally provides enough sodium to meet daily requirements, replace table salt with natural herbs or low-sodium salt alternatives. Limit your intake of processed foods, such as potato and tortilla chips, crackers, pretzels, processed meats, canned soup and prepared frozen meals and dishes.
