Elevated blood pressure is a serious medical condition known as hypertension. High blood pressure can lead to a number of serious or fatal health episodes, including but not limited to heart attacks, heart failure, kidney failure, stroke and aneurysms. Medicine is available to help control blood pressure, but many foods can help lower it as well.
Meat
While the consumption of foods such as bacon and other pork products is often associated with unhealthy eating, plenty of meats can help lower blood pressure. Lean cuts of any meat are more healthy than those that contain fatty deposits. Chicken and turkey are particularly useful, as long as the skin--which is fat--is removed. In addition, fresh or frozen fish is a healthy choice. Canned fish should be limited: It is loaded with sodium, which drives up blood pressure.
Alternatives to Salt
Salt, also known as sodium, is a compound the body needs to function day to day. However, excess sodium can lead to health risks, particularly elevated blood pressure. According to the Mayo Clinic, the average healthy adult needs 1,500 to 2,400 milligrams of sodium per day, but those with elevated blood pressure should aim for less than 1,500. A big change that can be made in the diet is to not add salt to prepared food. One teaspoon of salt contains in excess of 2,300 milligrams of sodium. Instead, season food with spices and herbs lower in sodium such as oregano, mint, cinnamon and paprika.
Fruit and Vegetables
As is usually the case in maintaining a healthy diet, natural foods are best at keeping the human body operating at an optimum level. Fresh fruits and vegetables are almost universally low in sodium, while providing key nutrients that help multiple systems in the human body perform better. Fruits and vegetables are rich in potassium, which helps counteract the effects of sodium in the body.
Breads
While many count the carbohydrates in breads and pastas as unhealthy, they can help lower blood pressure. Grains provide energy and fiber. High levels of fiber help the body break down energy more productively, helping keep fatty foods from clogging arteries and making the heart work harder. Whole wheat bread, oatmeal, whole wheat pasta, pita bread, low-sodium cereals and brown rice are all great choices from the grain family.
