If your blood pressure reading is climbing, you can take steps to avoid getting hypertension, or chronically high blood pressure, which is categorized as a level of 140/90 mmHg or higher. Once you get this serious disease, you've got it for life. Generally, the higher your sodium intake, the higher your blood pressure. You can prevent hypertension by beginning a low-sodium diet, such as the Dietary Approaches to Stop Hypertension or DASH eating plan, created by the National Heart, Lung, and Blood Institute or NHLBI. This plan contains foods that support cardiovascular health and reduces your consumption of dietary sodium.
Whole Grains
Whole grains include unrefined rice, corn, wheat, barley, rye and oats. According to MayoClinic.com whole grains not only provide more nutrition than refined grains, such as white rice and white flour, but they're also an important source of dietary fiber. Good choices include whole-wheat and whole-rye breads, baked goods and pastas, brown rice, corn tortillas and high-fiber breakfast cereals. Along with fruits and vegetables, whole grains should form the bulk of your diet, as opposed to meats and dairy items, which don't provide heart-healthy fiber.
Fruits and Vegetables
Because the DASH eating plan requires limiting sodium and sugar intake, buying fresh or minimally processed fruits and vegetables will help you meet daily goals. If you buy frozen or canned fruits, such as berries, pears or applesauce, choose unsweetened varieties, when possible. The NHLBI reports that most of your sodium intake comes from the added salt in processed foods, such as canned vegetables and soups. Purchase items such as tomatoes, beans and mixed vegetables that have reduced sodium, or rinse them to remove some salt.
Nuts, Seeds and Legumes
The DASH plan to prevent hypertension recommends consuming nuts and seeds to replace some of your saturated fat intake with beneficial unsaturated fats. Almonds, cashews, hazelnuts, pumpkin seed kernels and sunflower seed kernels also provide important vitamins and minerals. Nut butters represent healthy choices from this category. According to MayoClinic.com, legumes, such as dry beans and peas, add to your daily fiber and mineral totals; therefore, they're a good substitute for higher-fat sources of protein. Try kidney, pinto, black and navy beans, as well as soybean products to fulfill this category.
Low-Fat Meats and Fish
Eating less red meat will lower your saturated fat intake, which harms blood vessels that are affected by hypertension. The American Heart Association suggests choosing small portions of lean meats, such as loin cuts and skinless poultry, and eating fish at least twice a week. Foods that help prevent high blood pressure include salmon, trout, herring, beef sirloin and pork loin, when consumed in moderation.
