Blood pressure measures the amount of blood your heart pumps -- known as systolic pressure -- and the resistance of the blood flow against the arteries -- known as diastolic pressure. A systolic measurement of 140 or greater and a diastolic measurement of 90 or greater indicates high blood pressure. Prolonged high blood pressure damages your artery walls and blood vessels, and can lead to a heart attack or stroke. Following a healthy diet low in fat and sugar and high in fruits, vegetables, whole grains, low-fat dairy foods and lean sources of protein can lower your blood pressure.
Fruits
Fruits contain a natural sugar known as fructose. However, the fiber and nutrient content found in fruits makes it a healthy choice for people with high blood pressure. The potassium found in fruits and other foods helps to lower blood pressure by counteracting the effects of sodium, according to the American Heart Association. The National Heart Blood and Lung Institute recommends you eat four to five servings of fruits a day to improve your blood pressure. Healthy choices include oranges, bananas, strawberries, mangoes, plums, peaches, melon, apples, pears, grapes and unsweetened canned fruit.
Vegetables
Vegetables are naturally low in fat and sugar, and are high in potassium and fiber. In addition to potassium and fiber, vegetables contain magnesium. Magnesium promotes normal blood pressure, according to the Office of Dietary Supplements. Aim for four to five servings of vegetables a day to help lower blood pressure. Healthy choices include spinach, broccoli, carrots, asparagus, cauliflower, onions, mushrooms, kale, white potatoes, sweet potatoes, leafy greens, tomatoes, squash, eggplant and artichokes.
Whole Grains
Like vegetables, whole grains are naturally low in fat and sugar and high in fiber. Eat six to eight servings of whole grains a day. Healthy food choices for high blood pressure include whole wheat bread, whole grain cereals, brown rice, whole wheat pasta, barley, millet, oatmeal, whole grain crackers and popcorn.
Lean Meats, Poultry and Fish
Limit your fat and saturated fat intake by choosing lean sources of meat such as beef eye of round or pork tenderloin, skinless poultry or fish. Limit your intake to 6 oz. or less a day for better blood pressure control, according to the National Heart Blood and Lung Institute.
Nuts, Seeds and Legumes
Include four or five servings a week of nuts, seeds and legumes in your diet if you have high blood pressure. Nuts and seeds are high in fat, but contain heart-healthy monounsaturated and polyunsaturated fats in addition to being a good source of fiber, magnesium and potassium. Healthy choices for high blood pressure include walnuts, almonds, sunflower seeds, garbanzo beans, kidney beans, lentils and peas.
Nonfat and Low-Fat Dairy Foods
Dairy foods provide calcium and protein. Calcium also helps regulate blood pressure. To improve your blood pressure, include two to three servings of dairy foods a day. Healthy choices for high blood pressure include nonfat milk, 1 percent fat milk, low-fat cheese and nonfat yogurt.
