The National Heart Lung and Blood Institute's definition of blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps out blood. There are both normal, 115/75 to 120/80, and high, 140/90 or greater, blood pressure values that have been identified by National Heart Lung and Blood Institute and the American Heart Association. These values are representative of the body's systolic, "top," and diastolic, "bottom," pressures of the heart. Thus, a variety of factors can affect blood pressure, one specifically being the composition of daily dietary food intake.
Eating Basics
The foundation for a diet needs to include food from the protein, carbohydrate and fat types. These foods provide the body with essential daily vitamins and nutrients but should not be consumed in equal amounts. The Mayo Clinic's stance is that proteins constitute 10 to 35 percent of daily calories, carbohydrates, 45 to 65 percent, and fats at 20 to 35 percent. These caloric proportions are recommended to be followed throughout the day at breakfast, lunch and dinner.
Eating Proteins
Protein ingestion can be associated with fat intake, depending on the source of the food. Protein that is derived from animal products like red meat is associated with high fat and saturated fat which are not good fats for blood pressure health. However, some animal proteins and many plant proteins are good for blood pressure health if they are lean and low in fat content. Foods like fish, soybeans, tofu, nuts, egg whites and skinless white meat chicken are plant and animal based proteins that are good for blood pressure and can be consumed on a regular basis according to the Harvard School of Public Health.
Eating Fats
Dietary fat intake is good for blood pressure health when it is unsaturated, polyunsaturated or omega-3 types. These fats help the body enhance cell functioning and maintain hormone balance, whereas saturated fat which is not good for blood pressure disrupts these functions. Recommended food with the "good" fats by the Harvard School of Public Health are olive oil, flaxseeds, flaxseed oil, fish, green leafy vegetables, vegetable oil and nuts.
Eating Carbohydrates
Carbohydrate ingestion is the largest proportion of caloric intake per day. For it to positively affect blood pressure health it must be complex and low glycemic. This type of carbohydrate is good because it aids in regulating blood glucose and insulin levels which are risk factors for high blood pressure when de-regulated. Foods like rolled oats, quinoa, corn, teff, oat groats and whole cornmeal are recommended carbohydrates for a daily diet by the Harvard School of Public Health.
Salt Food
In addition to the considerations about types of carbohydrates, fats and proteins, dietary salt intake that is found in these foods needs to be closely monitored. Excess salt intake on a regular daily basis is a risk factor for high blood pressure. The recommended daily salt intake range is between 1,500 and 2,300 milligrams per day, according to the Harvard School of Public Health and is recommended to be on the lower end of that scale on most days of the week.
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
- Mayo Clinic: Dietary fats: Know which types to choose
- Mayo Clinic: Nutrition and healthy eating
- Mayo Clinic: How meat and poultry fit in your healthy diet
