Blood pressure is a measure of the amount of blood pumped by the heart and the resistance to blood flow in the arteries. Over time, the arteries may narrow because of plaque buildup. High blood pressure, also known as hypertension, is a condition in which the force of the blood against the artery walls is high enough to result in health problems such as heart disease. Uncontrolled hypertension can be treated with medication. Lifestyle and diet modifications can also help.
Low Sodium
Sodium is essential for proper body function, but very little is required in the diet. The American Heart Association recommends a diet with little to no salt to decrease the risk of cardiovascular disease. A person should take in less than 1,500 mg of sodium per day. Foods high in sodium include canned fruits and vegetables, soups, frozen entrees, bread, potato chips, pretzels, nuts and cheese. Reduce intake by choosing fresh or frozen produce. Use herbs, spices, lemon or lime to flavor foods instead of salt. Opt for the low-sodium version of packaged foods such as broth or soup.
Low-Fat Meat, Poultry and Dairy
Saturated fat is a major contributor to high cholesterol. Increased cholesterol levels may lead to plaque buildup in the arteries, resulting in high blood pressure. The American Heart Association recommends that saturated fat intake be less than 7 percent of total calories. In addition, total fat intake should be less than 35 percent of total calories per day. Foods high in saturated fat include red meat, dark meat poultry, full-fat and 2 percent milk, fried foods, potato chips and baked goods. Eat a diet rich in heart-healthy fish, lean meat and poultry, and low-fat and nonfat dairy products.
Unsaturated Fats
Unsaturated fats are found primarily in fish such as salmon, trout and herring, as well as in avocados, vegetable oils, walnuts, almonds and flaxseed. Unsaturated fats, specifically omega-3 fatty acids, help reduce blood pressure levels. Replacing unhealthy saturated and trans fats with unsaturated fats can further reduce cholesterol levels.
Fruits and Vegetables
Fruits and vegetables are rich in vitamins and nutrients. In addition, they are high in fiber, which helps lower cholesterol levels and reduces the risk of heart disease, notes the American Heart Association. Replacing foods high in sodium and saturated fat with fresh fruits and vegetables also helps reduce blood pressure. Eat fruit with the skin to increase fiber intake. Add vegetables to a sandwich, pizza or stir fry to increase intake.
