Blood pressure is the measure of the amount of blood pumped by the heart as well as the resistance in the arteries. A blood pressure reading is composed of two numbers: systolic over diastolic pressure. A normal blood pressure reading is 120/80, according to MayoClinic.com. Blood pressure typically increases when stress is placed on the blood vessels, causing them to work harder to relieve the pressure in the veins. What a person eats has a direct effect on his blood pressure; therefore, making adjustments to the diet can help a person lower his blood pressure.
Step 1
Eat foods that support the DASH diet. DASH stands for Dietary Approaches Stop Hypertension, states MayoClinic.com. As a part of the DASH diet, patients should consume fruits, vegetables, whole grains, low fat foods and dairy on a daily basis. Eating a combination of these foods in recommended serving sizes is essentially to keep blood pressure levels and hypertension under control.
Step 2
Add less salt and eat fewer foods with high concentrations of sodium. Most people consume 2,400 mg of salt per day. The University of Maryland Medical Center website advises patients to reduce their salt intake to 1,500 mg per day or less. Patients should also take care to identify the sources of salt in processed foods as it can also contribute to a person's salt intake.
Step 3
Drink alcohol in moderation. Alcohol can increase blood pressure and cholesterol. Women and adults over 65 years old should limit their consumption to one drink per day. Men should not drink more than two drinks per day.
Step 4
Drink plenty of water to maintain adequate hydration, advises the University of Maryland Medical Center website. People should drink at least 64 ounces of water, generally equating to eight 8 oz. glasses of water. If a person exercises or has been exposed to extreme heat, they should drink more water to compensate for any fluids lost.
