Hypertension, or high blood pressure, occurs when blood exerts an excess amount of pressure on the walls of your arteries as it moves through them. High blood pressure can put strain on your heart and eventually lead to heart disease or heart failure. One of the best ways to control high blood pressure is through a series of diet changes.
Sodium
Sodium is the most common mineral associated with high blood pressure. When you eat excess sodium, your body retains water in an attempt to balance the amount of fluid and sodium in your body. When your body retains fluid, it leads to increased blood volume, which increases blood pressure. The Food and Nutrition Board recommends that adults consume no more than 2,300mg of sodium per day. It is better to consume less than 1,500mg per day, according to the National Heart, Lung and Blood Institute. Processed and canned foods are generally high in of sodium, so avoid these foods whenever possible.
Fat
Excess fat intake has also been associated with high blood pressure. To prevent complications from high blood pressure, keep your fat intake around 20 percent of your calories. If you are on a 2,000-calorie per day diet, this equals no more than 44g of fat. Saturated fat should contribute no more than 7 percent of your daily calories, or approximately 16g, and you should avoid trans fat completely. Trans fat is commonly found in processed foods, fried foods and commercially baked items.
Alcohol
Alcohol can directly raise your blood pressure. If you have hypertension, it is best to drink no alcohol. If this is not realistic, strictly limit your alcohol intake. Men should consume no more than two drinks per day and women should consume no more than one drink per day. A drink is defined as 12 oz. of beer, 1 oz. of liquor or 8 oz. of wine. If you do drink alcohol, increase your water intake to avoid becoming dehydrated.
Healthy Foods
If you have hypertension, the basis of your diet should be fruits, vegetables and whole grains. Fruits and vegetables provide you with a variety of important nutrients, without providing you with excess fat or calories. MayoClinic.com notes that it is important to eat potassium-rich foods, such as tomatoes, bananas and spinach, because potassium is important for heart health. When you fill up on fruits and vegetables, you are less likely to overeat, which can help promote weight loss. Whole grains also provide heart-healthy nutrients and fiber. You should also consume protein, but make sure the protein you choose is lean, such as skinless chicken or fish. Other sources of protein can contain too much saturated fat and worsen blood pressure.
Considerations
Many people with hypertension experience significant decreases in their blood pressure with diet changes alone. But you may require medications in addition to dietary changes. Medications can help relax blood vessels, open your blood vessels and reduce the pressure on your heart. Your doctor may also prescribe diuretics to reduce the amount of fluid in your body, which can also reduce blood pressure. It is important to note that medications are not a substitute for healthy habits, and you should maintain the diet changes your doctor suggests, even if she prescribes medications.
