High blood pressure, or hypertension, describes a chronic, excessive force of blood against the walls of the blood vessels. Over time, the walls of the blood vessels can weaken, causing a sufferer to be more at risk for ruptured blood vessels and leading to the formation of blood clots and ultimately stroke or aneurysm. Additionally, high blood pressure increases the risks of blood vessel obstruction by the formation of plaque, which can lead to stroke and heart attacks. Hypertension is usually a chronic disease and may never be cured even with pharmaceutical intervention. However, lifestyle adjustments in diet and nutrition may help to manage the severity of the disease.
Whole Grains
According to MayoClinic.com, increasing daily consumption of whole grain foods may help to lower high blood pressure. Whole grain products contain ground whole wheat grains, complete with the bran and germ portions of the wheat seeds. This is different from refined and enriched wheat products that have had the nutrient-rich bran and germ portions removed. Whole grain foods are richer in both soluble and insoluble fiber, which makes a person feel fuller for a longer period of time. This aids in weight control, proper digestion of foods, raising "good" cholesterol and lowering "bad" cholesterol.
Low-Fat Foods
Foods that are lower in saturated fat also promote a healthier blood pressure. Lean meats and skinless poultry are good protein sources that are low in fat. Low-fat dairy products like skim milk and cheeses like mozzarella and cottage cheese are better options than whole milk products. Butter and margarine should also be used at a minimum and instead exchanged with healthier oils like olive oil. When available, fried foods should be avoided and exchanged for baked goods.
Low-Sodium Foods
A high-salt diet can be a main contributor to high blood pressure. According to a guide from the National Heart Lung and Blood Institute, or NHLBI, people with high blood pressure should try to consume a lot less salt in their diets. Ways to reduce salt consumption include using salt alternatives that are not made of sodium salts and avoiding processed foods. This means adding more fresh foods and less prepared foods to the diet. Additionally, they suggest the heavier usage of herbs and spices for flavor in place of salt.
Fruits and Vegetables
Diets that are rich in fruits and vegetables also benefit fit a healthy blood pressure. Fruits and vegetables not only offer essential nutrients and vitamins, they also are heavy in fiber, low-fat and low salt. Fruits and vegetables are also good sources of potassium, which is also important in maintaining a healthy blood pressure. According to the NHLBI, people should get approximate 4-5 servings each of fruits and vegetables per day.
