High blood pressure, also known as hypertension, is a common condition in which blood pressure remains elevated above a normal range. Preventing and controlling blood pressure is key in maintaining good health. The American Heart Association warns that if left untreated, high blood pressure can increase your risk for stroke, heart disease, kidney disease and other circulation problems. Once high blood pressure develops it usually lasts for life unless lifestyle habits such as diet are changed.
Use Less Salt
Try to avoid adding salt when cooking or salting food at the table. The association between salt intake and blood pressure is well researched. The National Institutes of Health (NIH) reports that as sodium intake is reduced, there is a corresponding reduction in blood pressure among people with hypertension and those with "normal" blood pressure. Use spices, herbs, lemon juice and vinegar to spice up your food without adding extra salt. Watch out for sources of hidden salt. Practice reading the nutrition facts table on food labels and try to choose foods that have less than 5 percent of the Daily Value of sodium or 0 to 200 mg of sodium total per serving. Learn what ingredients contain salt. Watch for words like sodium and monosodium glutamate as they contain salt. Processed and convenience foods, condiments and sauces are likely to contain a lot of added salt. Cut back on salty luncheon meats, canned soups and prepared foods. Choose lean meats, homemade soups and use fresh or frozen vegetables and fruit more often.
Choose Foods High in Potassium
Vegetables and fruits include potassium rich foods like bananas, oranges, orange juice, broccoli, potatoes, dry beans, spinach, mushrooms, squash and plums. Potassium is a mineral that helps your muscles contract, helps regulate fluids and helps normalize blood pressure. Other foods containing potassium include whole grain breads and cereals, nuts, dry beans and lean cuts of meats. Try snacking on raw fruits and vegetables as they have more potassium than cooked ones do.
Choose Foods High in Calcium
Not only does calcium benefit your bones and teeth, but it has shown to help regulate blood pressure. Eating enough dairy products and calcium-containing foods also helps to prevent osteoporosis, which does increase in risk for people with high blood pressure. Include foods like low-fat milk, cheese, yogurt, leafy green vegetables, soybeans, salmon, sardines and almonds in your weekly diet and improve your heart health.
