When your blood pressure is120/80, it is considered ideal. When it is 140/90 or higher, there is reason for concern because it is considered "high." High blood pressure, also known as hypertension, is a condition that can have life-threatening consequences. According to the American Heart Association, one in three U.S. adults has high blood pressure. When it goes untreated, it can lead to kidney failure, heart attacks, strokes and heart failure. A healthy diet for high blood pressure can be followed to help lower your levels and reduce your risks of these outcomes.
Step 1
Lower your intake of sodium. Sodium is a nutrient that can cause water retention in the body when it is consumed in high amounts. This causes the heart to work harder to pump blood through the body. Reduce your sodium intake by not adding salt to your food and avoiding foods that are high in sodium like frozen dinners, canned soups, condiments and ready-made meals.
Step 2
Increase potassium containing foods. Potassium is a nutrient that can help flush sodium from your body. It can be found in foods like avocados, bananas, raisins, prunes, nectarines and grapefruits.
Step 3
Trim the fat from your plate. Avoid foods that are high in saturated and total fat like deep-fried foods, processed meats, whole fat dairy products and commercial baked goods. Have your diet consist mainly of fruits vegetables, low-fat dairy products and whole grains. Make sure to incorporate the high-potassium foods mentioned in Step 2 into your daily diet every day.
Step 4
Avoid alcoholic beverages. When consumed in high amounts, alcohol can cause damage to the liver. It can also cause your blood pressure to rise, even if you are otherwise healthy. If you are going to drink, do not exceed one a day if you are a woman or over 65 years old. Do not exceed two beverages a day if you are a man.
Step 5
Reduce your overall caloric intake. Being overweight or obese is a risk factor for high blood pressure. According to the Mayo Clinic, losing even 5 pounds can help lower your blood pressure. To lose 1 pound a week, reduce your daily total by 500 calories.
