Your diet affects your blood pressure levels. About 32 percent of U.S. adults older than the age of 20 have hypertension, or high blood pressure, according to 2009 stats from the Centers for Disease Control and Prevention. Proper eating can prevent blood pressure from rising or help keep hypertension under control.
Blood Pressure Readings
A blood pressure reading of about 120/80 is healthy. The top number is the systolic reading, which measures how much pressure blood exerts on blood vessels while your heart is pumping. The bottom number is the diastolic reading, which measures the pressure while your heart is relaxed.
DASH
DASH stands for Dietary Approaches to Stop Hypertension. A DASH diet focuses on reducing sodium and encouraging a variety of food high in minerals known to have a positive effect on blood pressure, such as potassium, calcium and magnesium.
Servings
Reduce your blood pressure by practicing the proper eating guidelines established in a DASH diet. Eat six to eight servings of whole grain products each day, according to MayoClinic.com, and consume 4 to 5 cups each of fruits and vegetables daily, based on a 2,000 calorie per day diet. Limit yourself to two to three servings of low-fat or fat-free dairy products each day. An 8-oz. serving of skim milk or a cup of yogurt constitutes a serving. Eat six or less servings of lean meat, poultry or fish daily, with a meat serving that weighs about an ounce. Indulge in a sweet treat five days a week.
Sodium
A healthy person should consume less than 2,300 mg of sodium daily. Those with heart disease or high blood pressure should limit sodium to 1,500 mg per day. Reduce your intake of total fat to no more than 27 percent of your daily calorie consumption, according to the National Heart, Lung and Blood Institute.
Alcohol and Caffeine
Avoid alcohol. Alcohol raises blood pressure. Men should consume less than one or two alcoholic drinks in a day, and a woman should limit her drinking to one glass. Caffeine raises blood pressure temporarily. Switch to decaffeinated beverages if caffeine bothers you.
Potassium
Eat foods high in potassium. People who regularly consume foods high in potassium have lower blood pressure readings, according to Pennsylvania-based Jackson-Siegelbaum Gastroenterology. Potassium works with sodium to regulate your blood pressure. Reduce sodium and increase potassium in your diet to enhance this balance. Foods high in potassium include cantaloupe, bananas, zucchini, spinach and potatoes.
Benefits
High blood pressure is associated with heart disease which is the No. 1 cause of death in the United States. Many of the nutritious foods included in a diet to lower blood pressure also reduce the amount of cholesterol in your blood, another contributing factor for cardiovascular disease. A diet designed to reduce blood pressure can also help you lose weight and avoid developing other medical conditions such as diabetes.
