According to the U.S. Department of Health and Human Services, a blood pressure reading of 140/90 millimeters of mercury (mmHg) or more is considered high or hypertensive. If your level is 120/80 mmHg up to 140/90 mmHg, you are considered prehypertensive, or borderline high. The good news is that both the U.S. Department of Health and Human Services and the American Heart Association recognize that changes in your diet can help significantly improve blood pressure. Combine the right foods with other healthy lifestyle changes, and you will greatly reduce your risk of having a heart attack or stroke.
Step 1
Follow the DASH plan. DASH means "Dietary Approaches to Stop Hypertension." The basics of the DASH plan include lean meats, reduced intake of saturated fats, increased intake of fruits and vegetables, more whole grains, and vast reduction in sodium. Steps to the DASH diet are outlined below.
Step 2
Reduce your salt intake. According to the U.S. Department of Health and Human Services, reducing salt intake is one of the single most important things you can do to lower blood pressure. Aim to get less than 2,400 milligrams of sodium per day. Choose fresh fruits and vegetables rather than canned or processed. Read food labels to understand how much sodium you're getting. Season your foods with herbs and salt-free seasonings. Skip adding salt to your foods at the table.
Step 3
Eat more fruits, vegetables and whole grains. These foods are low in salt, saturated fat and calories. According to the U.S. Department of Health and Human Services, it's OK to start small. Add one extra serving to each meal, and swap out one of your snacks for fresh fruit. As you get used to this change, gradually increase the amount of these foods in your diet.
Step 4
Lower your intake of saturated fat and refined sugars. This is a critical part of the DASH diet because high intakes of saturated fats and sugars lead to high cholesterol, which can damage blood vessels and arteries already under additional strain due to your high blood pressure. Trade saturates and trans fats for monounsaturated and polyunsaturated fats. Eat fewer cakes, cookies, sweets and sodas. Choose lean meats and fish. Aim to have at least one vegetarian dinner per week.
Step 5
Eat low-fat or fat-free dairy products. According to the American Heart Association, one of the easiest ways to lower saturated fat in your diet is to switch to low fat or fat free dairy. These products are also high in minerals like calcium and potassium, which contribute to healthy blood pressure.
