The type of food a person eats can contribute to a rise in blood pressure. Conversely, the right foods can help manage blood pressure or decrease its value, according to the journal "Hypertension." Since good blood pressure is a systolic, "top" value, of 120; and a diastolic, "bottom" value, of 80, a person's diet should be designed to effectively keep his blood pressure readings consistently close to those values.
Complex Carbohydrates
Carbohydrates comprise the majority of calories consumed in a typical diet, according to the Mayo Clinic, which suggests that carbohydrates be 45 to 65 percent of daily caloric consumption. The Harvard School of Public Health says that carbohydrates such as rolled oats, millet, whole cornmeal, buckwheat, and green vegetables are great for lowering blood pressure or maintaining a blood pressure reading of 120/80. These complex carbohydrates are low on the glycemic index, which means that they are slower digesting, do not cause major fluctuations in blood sugar levels, improve lipid levels, and reduce insulin levels and insulin resistance. Controlling these factors contributes to a good blood pressure reading.
Proteins
A smaller but equally necessary part of your diet is composed of proteins, according to the Mayo Clinic. Too much red meat isn't good for you and can cause an unsafe elevation in blood pressure. Alternative sources of proteins that are lean, low in fat and good for your blood pressure are skinless chicken, cold-water fish, pork, and low-fat dairy products, according to the Mayo Clinic.
Fats
Fat is energy-rich but shouldn't be consumed in equal quantities as carbohydrates because of its calorie count--9 calories per gram. That said, it's OK to eat the proper types of fat. A daily diet should contain unsaturated or polyunsaturated fats such as omega-3, olive oil, peanut oil, canola oil, avocados, and nuts and seeds. Saturated fats such as red meat, eggs, non-fish seafood, non-skinless chicken, lard, butter and tropical oils should be consumed in moderation and only occasionally, recommends the Mayo Clinic.
References
- "Hypertension": Report on the Prevention, Detection, Evaluation and Treatment of High Blood Pressure
- Harvard School of Public Health: The Nutrition Source Carbohydrates
- Mayo Clinic: Dietary Fats: Know Which Types to Choose
- Mayo Clinic: Nutrition and Healthy Eating
- Mayo Clinic: Healthy Diet: End the Guesswork with These Nutrition Guidelines
