Someone with high blood pressure, also known as hypertension, has a value of 140/90 or greater. This value is made up of the systolic, "top" pressure, and the diastolic, "bottom" pressure. The systolic pressure refers to the pressure as the heart beats and the diastolic pressure refers to the pressure as the heart relaxes between beats. It is important to keep blood pressure below this value and lifestyle changes, such as dietary management, can be an effective way in lowering blood pressure. Always discuss dietary changes and your high blood pressure with your doctor before making changes.
Diet Standards
Dietary basics call for regular consumption of proteins, fats and carbohydrates. MayoClinic.com advises proportions close to 10 to 35 percent of calories from protein, 20 to 35 percent of calories from fat and 45 to 65 percent of calories from carbohydrates for a well-rounded diet. These proportions should be accounted for daily at breakfast, lunch and dinner for proper nutrient and vitamin delivery for blood pressure control and heart health.
Low Fat Proteins
Protein consumption can be a risk factor for high blood pressure if it is rich in saturated fats. Conversely, lean proteins, which are low in fat, can be good for hypertension management, according to The Harvard School of Public Health. It recommends low-fat proteins such as tofu, soybeans, egg whites, fish, skinless white meat chicken and nuts as excellent heart-healthy food choices to help control hypertension.
No Saturated Fat
Unsaturated, polyunsaturated and omega-3 fats should be the staple of the fat proportion of a diet. These fat types help the body maintain hormonal balance and aid in proper cellular functioning, which are essential for good blood pressure. According to the Harvard School of Public Health, foods that include these types of fat are flax seeds, flaxseed oil, green leafy vegetables, nuts and low-fat dairy products.
Low Glycemic Carbs
Carbohydrate consumption can help in maintaining blood pressure if done in moderation and if it's made up of complex low glycemic carbohydrates. Complex carbohydrates help the body regulate blood sugar and insulin levels, which are significant risk factors for hypertension when they are rapidly fluctuating. Complex carbs include whole wheat berries, whole-wheat couscous, whole-wheat bulgur, cornmeal, pearl barley and quinoa, notes the Harvard School of Public Health.
Limit Salt and Alcohol
Salt is a necessary part of a daily diet, but alcohol is not. The recommended range for salt intake should be between 1,500 and 2,300mg per day. More than this puts you at significant risk for hypertension and should be reduced immediately. Additionally, alcohol consumption in excess of two servings per day for men and one serving per day for women is a risk factor for hypertension and should not be consumed with regularity.
References
- National Heart Lung and Blood Institute: What is High Blood Pressure?
- 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: High-Protein Diets: Are They Safe?
