Blood pressure is the measure of the force of blood against artery walls. High blood pressure---a systolic blood pressure of 140 or greater and diastolic blood pressure of 90 or greater---is detrimental to health and increases risk of heart attack and stroke, according to the American Academy of Family Physicians Family Doctor website. In addition to exercise and stress reduction, dietary choices also play an important role in reducing blood pressure. Although lowering sodium intake and making healthy food choices can help naturally lower blood pressure levels before resorting to prescription medications, it's important to consult with a physician before making changes to diet.
Reduce Sodium Intake
A high intake of salt causes the body to retain fluids, which increases blood volume and therefore blood pressure. Reducing sodium intake---even by a small amount---can lower blood pressure by two to eight points, according to MayoClinic.com. Most healthy people can safely consume 2,300 mg of sodium a day without elevating their blood pressure. Individuals already diagnosed with high blood pressure, however, need to limit their intake of sodium to 1,500 mg a day. One easy step to take to decrease sodium intake is to eliminate added salt to food during cooking and at the table. Fresh, unprocessed foods, such as fresh fruits, vegetables, meats and whole grains, are naturally low in sodium and should make up the bulk of the diet for people suffering from high blood pressure.
Eat More Fruits and Vegetables
In addition to being low in salt, fruits and vegetables are also high in fiber and nutrients shown to reduce blood pressure. Fresh fruits, in particular, are an excellent source of potassium. High intakes of potassium lowers the effect of sodium on blood pressure, according to the American Heart Association. Vegetables are also a good source of potassium, but also contain significant amounts of magnesium, which helps to normalize blood pressure. In fact, according to the National Institutes of Health's Office of Dietary Supplements, people with high intakes of magnesium-rich foods tend to have lower blood pressure. The Dietary Approaches to Stop Hypertension, or DASH, recommends eight to 10 servings of fruits and vegetables a day. Good choices include spinach, citrus fruits, avocados, tomatoes, cantaloupe, raisins, peas, lima beans and bananas.
Limit Alcohol Intake
Alcohol in small amounts, including beer, wine and hard liquor, can lower systolic blood pressure by two to four points and diastolic blood pressure by one to two points, according to MayoClinic.com. A small amount of alcohol is one drink for women and two drinks for men. However, drinking too much alcohol can cause elevations in blood pressure. A 1994 study published in the "British Medical Journal" investigated the effects of alcohol on blood pressure in men and women of varying ages. The study showed heavy alcohol intake---three to four drinks per day---increased systolic blood pressure by three points and diastolic blood pressure by two points.
Limit Caffeine Intake
Caffeinated beverages can temporarily increase blood pressure. Dr. Sheldon Sheps, hypertension specialist at the Mayo Clinic, recommends people limit their intake of caffeine to 200 mg a day---the amount found in two cups of coffee---to keep blood pressure under control.
References
- MayoClinic.com: 10 Ways to Control High Blood Pressure Without Medication
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- Family Doctor: High Blood Pressure: Things You Can Do to Help Lower Yours
- American Heart Association: Potassium and High Blood Pressure
- Office of Dietary Supplements: Magnesium
- MayoClinic.com: Alcohol: Does It Affect Blood Pressure?
