Blood pressure measures the force of the blood against the wall of the arteries, according to MedlinePlus. The systolic pressure measures the force while the heart is beating and the diastolic pressure measures the force while the heart is at rest. A high blood pressure -- greater than or equal to 140/90 -- often shows no overt symptoms but can be detrimental to health leading to heart attack or stroke. A healthy diet that includes certain nutrients is recommended for people with high blood pressure. Consult with a physician before making changes to the diet.
Grains
The Dietary Approaches to Stop Hypertension, or DASH diet, is a meal plan specifically designed to decrease blood pressure. The American Heart Association says a diet that includes high fiber foods helps to improve blood pressure. The DASH diet recommends people with high blood pressure eat six to eight servings of grain a day, with an emphasis on whole grains. Healthy whole grains for people with high blood pressure include whole grain bread, brown rice, whole wheat pasta, oatmeal and barley.
Fruits and Vegetables
Fruits and vegetables contain fiber and high amounts of potassium. Potassium is a mineral that helps to regulate electrolyte balance and plays a role in heart health, according to the University of Maryland Medical Center. High intakes of potassium rich foods helps to lower blood pressure by counteracting the effects of sodium. High intakes of sodium leads to fluid retention, and increase in blood volume and an increase in blood pressure. The DASH diet recommend eight to 10 servings of fruits and vegetables a day. Healthy fruits and vegetables for people with high blood pressure include citrus fruits, bananas, prunes, raisins, tomatoes, spinach, sweet potatoes, potatoes, lima beans and peas.
Dairy Foods
The DASH diet recommends two to three servings of dairy foods a day. The calcium in dairy foods regulates blood pressure. A 2006 meta-analysis study published in the "Journal of Human Hypertension" investigated the relationship between calcium supplementation and its effects on blood pressure in more than 40 randomized clinical trials. The study concluded that a regular intake of 1,200mg calcium a day lowered systolic blood pressure by 2 points and diastolic blood pressure by 1 point. Healthy dairy foods for people with high blood pressure include low-fat and nonfat milk, yogurt and cheese.
Nuts, Seeds and Legumes
Nuts, seeds and legumes contain fiber, potassium and magnesium. DASH suggests people with high blood pressure eat four to five servings of nuts, seed or legumes a week. In addition to the fiber and potassium, magnesium also helps to normalize blood pressure. People with diets high in magnesium-rich food have lower blood pressure, according to the National Institutes of Health's Office of Dietary Supplements. Healthy choices for people with high blood pressure include almonds, cashews, soybeans, peanuts, black-eyed peas, kidney beans and pinto beans.
References
- American Heart Association: Potassium and Blood Pressure
- Office of Dietary Supplements: Magnesium
- "Journal of Human Hypertension"; Blood Pressure Response to Calcium Supplementation: A Meta-Analysis of Randomized Controlled Trials;
- MedlinePlus: High Blood Pressure
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- University of Maryland Medical Center: Potassium
