A blood pressure reading measures the force of blood against the walls of blood vessels. When blood pressure rises it can cause damage to the arteries, promote the buildup of scar tissue and fatty substances, and make the heart work harder to pump blood. High blood pressure, a condition known as hypertension, increases the risk of heart disease and stroke, the number one and three leading causes of death in the United States, according to the U.S. Department of Health and Human Services. Because factors such as high cholesterol, related to fat and sodium intake, contribute to high blood pressure, choosing the right foods can help lower blood pressure.
Fruits and Vegetables
Doctors, the National Heart Lung and Blood Institute and the National Institutes of Health recommend patients with high blood pressure follow the DASH---Dietary Approaches to Stop Hypertension---diet. The DASH diet concentrates on increasing the consumption of fruits and vegetables while limiting the intake of saturated fats, cholesterol and added sugars. The DASH plan recommends eating four to five servings of both vegetables and fruits per day. According to the University of Maryland Medical Center, eating fruits and vegetables high in potassium can also help to reduce blood pressure. Potassium works closely with sodium in the body to help control the amount of water in the blood, and thus the volume of blood. Increasing potassium levels can help to counterbalance the effects of sodium and therefore help to lower blood pressure. Fruits and vegetables high in potassium include bananas, citrus juices, cantaloupe, avocados, tomatoes, potatoes and lima beans.
Whole Grains
Whole grains, the seeds of plants, contain the bran, germ and endosperm, all of which provide valuable nutrients and fiber. White bread, white rice and white flour contain refined grains produced by removing the bran and germ. Although manufacturers add vitamins and minerals back into the refined products, they still fail to provide as much nutrition as whole grains. By choosing foods made with whole grains, such as breads, cereals, flours and pastas, the body takes in more fiber. High fiber foods take longer to digest prolonging the feeling of fullness. People who feel full longer eat less, therefore helping to lose weight. Because obesity contributes to high blood pressure, losing even 10 pounds can help lower blood pressure, according to the U.S. Department of Health and Human Services.
Low-Salt Foods
Healthy adults with a normal blood pressure, defined by The American Heart Association as a systolic pressure less than 120 mmHg and a diastolic pressure less than 80 mmHg, should take in no more than 2,400 mg of salt per day. For those trying to lower their blood pressure doctors at MayoClinic.com recommend eating less than 1,500 mg of salt per day. To reduce the amount of sodium, keep the salt shaker away from the table, read food labels and choose low-salt versions, such as canned vegetables with low salt. Processed foods, such as flavored rice dishes, frozen dinners and lunch meats also contain added salt. Opt instead for fresh vegetables or frozen vegetables and fresh sources of protein such as chicken or fish.
References
- U.S. Department of Health and Human Services: Your Guide to Lowering Blood Pressure
- MayoClinic.com: 10 Ways to Control High Blood Pressure Without Medications
- National Heart Lung and Blood Institute: DASH Eating Plan
- University of Maryland Medical Center: Potassium
- The American Heart Association: Understanding Blood Pressure Readings
