According to the National Heart, Lung and Blood Institute, about 1 in 3 adults in the United States has high blood pressure. High blood pressure refers to the pressure in arteries as being above the normal range. A healthy diet that is rich in nutrients such as potassium, calcium, magnesium, protein and fiber and low in sodium helps lower blood pressure as specified in the Dietary Approaches to Stop Hypertension, or DASH, eating plan. Maintaining a healthy weight can also lower blood pressure.
Fruits and Vegetables
Dietary factors such as potassium intake and fruit and vegetable consumption play an important role in lowering blood pressure. Fruits and vegetables are rich sources of potassium, magnesium and fiber. The DASH eating plan says to consume four to five servings of fruits and vegetables a day to help lower blood pressure. Examples of a serving of vegetables include 1 cup raw leafy vegetables, 1/2 cup cut-up raw or no-added-salt canned or cooked vegetable, 1/2 cup vegetable juice or low-sodium tomato juice. A serving of fruit includes one medium fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen or canned fruit or 1/2 cup fruit juice.
Grains
Whole grains serve as an energy source and also as a source of fiber. Whole-wheat bread and rolls, whole-wheat pasta, English muffins, pita bread, bagels, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn are all sources. Servings sizes include 1 slice of bread, 1 oz. of dry cereal or 1/2 cup cooked rice, pasta or cereal. According to the DASH eating plan, consume six to eight servings of whole grains daily.
Milk Products
Milk products are sources of calcium and protein. Choose low-fat dairy products to help control weight, such as 1 cup of skim or 1 percent milk, 1 oz. of low-fat cheese, 1/2 cup of low-fat cottage cheese and 1 cup of fat-free or low-fat regular or frozen yogurt.
Lean Meats
Lean meats are sources of protein and magnesium. The DASH eating plan recommends consuming six or fewer servings of lean meats daily. A serving of lean meat includes 1 oz. cooked meat, poultry or fish or one egg. Select lean meats and trim visible fats. Broil, roast or poach meats and remove skin from poultry to reduce fat. Nuts, seeds and legumes should also be consumed four to five times per week. Choosing leaner meats can also decrease calories to help control weight.
Fats, Oils and Sweets
Fats and oils should be limited to two to three servings a day, and sweets should be limited to five or fewer servings per week. Fat sources include soft margarine, vegetable oil, mayonnaise and salad dressing. Sweets or foods with added sugar include table sugar, jelly or jam, sorbet, gelatin, lemonade fruit punch, hard candy and maple syrup. Also consume alcohol in moderation. Limiting these foods will help control weight to reduce blood pressure.
Sodium
To help control high blood pressure, limit the amount of salt you consume. This means choosing low-salt and "no added salt" foods and seasonings at the table or when cooking. Processed foods also account for most of the salt and sodium in many people's diets, so limit these products. The American Heart Association recommends limiting daily sodium intake no more than 1,500mg a day.
