Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps out blood, according to National Heart Lung and Blood Institute and American Heart Association. High blood pressure is also referred to as hypertension and is referred to as a reading equal to or greater than 140/90. The top, or first, value, called the systolic value, is the pressure in the arteries when the heart beats. The bottom, or second, value is called the diastolic value. It is the pressure in the arteries between heartbeats. A value this high is associated with negative health risks, but can be managed and or reduced by lifestyle factors such as dietary modifications, according to the American Heart Association.
Dietary Basics
MayoClinic.com and American Heart Association suggest that a diet be well-balanced and comprised of an optimal ratio of carbohydrates, fats and proteins: 45 to 65 percent carbohydrate, 20 to 35 percent fat and 10 percent protein. For proper nourishment of vitamins and nutrients from all three food types, they recommend consuming them in these proportions at breakfast, lunch, and dinner.
Carbohydrates
Complex, low-glycemic carbohydrates can be used effectively to manage good blood pressure. Due to the length of time it takes to digest these carbs and their ability to help regulate blood sugar and insulin levels, blood pressure can be managed with their help, says the American Heart Association. Carbs such as millet, triticale, whole rye, and green, leafy vegetables are examples of complex carbohydrates that promote good blood pressure, according to the Harvard School of Public Health.
Protein
MayoClinic.com reports that protein up to 35 percent of a diet can be made up of protein. Most protein foods include at least some fat; the protein foods you choose should be accompanied with healthful fats for good blood pressure. That makes foods such as cold-water fish, egg whites, white meat chicken, skinless chicken, soybeans and nuts good sources of protein.
Fats
Unsaturated, polyunsaturated, and omega-3 fats should constitute the majority of dietary fat intake. These types of fat can promote heart health and good blood pressure. Fat sources found in cold-water fish, green, leafy vegetables, olive oil, nuts and peanut oil are known to help manage blood pressure. Whereas saturated fats found overwhelmingly in foods such as lard, baked goods, butter, fatty cuts of red meat, fatty cuts of pork, and duck are risk factors for elevated blood pressure and should be restricted from a diet. Additional foods that should be avoided are bacon, dark meat chicken, chicken with skin, non-fish seafood and red meat, according to the Harvard School of Public Health. The saturated fat content in these foods are harmful to cellular processes, causing increased blood vessel inflammation and hormonal deregulation. Unsaturated, polyunsaturated and omega-3 fats, on the other hand, help to enhance cellular functioning while reducing blood vessel inflammation and regulating hormonal balance, according to the Harvard. The increased tissue inflammation of the blood vessels in the body and de-regulated hormonal balance are risk factors for high blood pressure and heart disease.
Salt and Alcohol
Excessive salt and and alcohol should not be part of a heart-healthy diet that can promote good blood pressure. Both of these substances in excess are risk factors for high blood pressure, according to the American Heart Association. Salt, in addition to elevating blood pressure, can also reduce the effectiveness of anti-hypertensive medication therapy to manage high blood pressure. Alcohol, when consumed in an excess of one glass per day for females and two glasses per day for males, can be a significant risk factor for high blood pressure.
References
- American Heart Association: Understanding Blood Pressure Readings
- The Harvard School of Public Health: The Nutrition Source: Carbohydrates
- American Heart Association: High-Salt Diet Contributes to Resistance to Blood Pressure Medications
- American Heart Association: Alcohol and Blood Pressure
- MayoClinic.com: Dietary fats: Know Which Types to Choose
- MayoClinic.com: Nutrition and Healthy Eating
