Around 65 million people in the United States have high blood pressure, according to the National Heart, Lung and Blood Institute. Blood pressure is the measurement of the pressure of the blood against arterial walls. It can lead to serious complications such as heart-related conditions, heart attacks, strokes, kidney disease or eye disease.
Lower Sodium Intake
Sodium has an impact on blood pressure readings. Salt is in foods that are seasoned with salt, or foods that are processed, canned or frozen. When trying to lower sodium intake, opt for freshly prepared foods without the addition of salt, avoid cold cuts, and pre-prepared food or take-out food. According to the NHLBI, most Americans eat about 4,200mg of sodium per day. To lower blood pressure, sodium intake should be 2,300mg per day. Blood pressure can be reduced even more if sodium intake is at 1,500mg.
Lower Saturated Fat and Cholesterol
The NHLBI reports that lowering saturated fat, cholesterol and total fat can lead to lowering blood pressure. This means decreasing the amount of red meat, having low-fat or nonfat milk and cheeses, and cooking with less oil. Choosing lean meat, such as chicken or fish, grilling or baking instead of frying and buying milk products that are low fat rather than whole can contribute to decreasing blood pressure.
Increase Whole Grains, Fruits and Vegetables
Rather than having foods with low nutritional value, choose foods that have high nutritional value. Whole-grain breads and pastas are a better choice than white breads or pastas. Instead of a sweet snack, eat fruit. Filling plates with more vegetables, rather than carbohydrates, can give a nutritional boost.
Lose Weight if Necessary
Those that are overweight should lose weight, which can help decrease blood pressure. It is important to discuss weight loss goals and the best way to lose weight, with a doctor, especially if starting a physical activity program. Those that are sedentary should start engaging in at least 30 minutes of physical activity on most days, after being cleared with their doctor. Work with a nutritionist or dietitian to come up with a nutrition plan that is safe and meets lifestyle and caloric needs.
