Blood pressure is the force exerted on the arterial walls as the heart pumps blood throughout the body. Three major factors determine blood pressure -- the force at which the blood is pumped, the amount of blood pumped and the condition of the arteries. If the arteries are clean and flexible, blood pressure will be normal. If the arteries have accumulated plaque over time, they will be hard and less flexible, increasing blood pressure.
Blood Pressure Readings
A blood pressure reading consists of two numbers -- systolic and diastolic. The systolic number is the top number in a blood pressure reading. This number represents the highest amount of pressure exerted on the arteries when the heart beats and the heart muscle contracts. The diastolic number is the bottom number in a blood pressure reading. The diastolic number represents the lowest amount of pressure exerted on the arterial walls when the heart muscle relaxes. The unit of blood pressure measure is milligrams of mercury or mm Hg.
What is Normal
The National Heart, Lung and Blood Institute defines normal blood pressure as a systolic number 120 mm Hg or lower and a diastolic number 80 mm Hg or lower. High blood pressure readings are categorized by stages. The prehypertension stage is defined as a systolic number between 120 and 139 or a diastolic number between 80 and 89. The next stage of high blood pressure is referred to as stage 1. This stage is characterized by a systolic number between 140 and 159 or a diastolic number between 90 and 99. The last stage of high blood pressure is the most dangerous. This stage is called stage 2. In this stage, the systolic number is 160 or higher or the diastolic number is 100 or higher.
Sodium
Sodium significantly affects blood pressure levels. When there is too much sodium in the body, the body responds by retaining water in an effort to restore normal salt and fluid balances. When too much water is retained, the volume of blood increases, which increases pressure on the arterial walls. If the arterial walls are covered in plaque, the increase in volume and pressure can have detrimental effects. To avoid blood pressure problems, healthy individuals are advised to consume no more than 2,300 mg of sodium per day. Those who have already been diagnosed with high blood pressure should keep sodium intake below 1,500 mg per day.
What to Eat
To avoid high blood pressure, it is important to keep the arterial walls free of plaque. The best way to do this is to follow a diet that is rich in whole grains, lean proteins, fruits, vegetables and healthy fats, such as olive oil and avocado. These types of foods are low in cholesterol and fat, which can increase cholesterol and triglyceride levels in the blood. High amounts of cholesterol and triglycerides in the blood contribute to the accumulation of plaque on the arterial walls.
What to Avoid
Foods high in fat and cholesterol can increase the amount of plaque on the walls of the arteries. Some of these foods include fatty meats, egg yolks, fried foods and commercially baked items. Avoid these foods whenever possible.
