Hypertension, also known as high blood pressure, is defined as a blood pressure level of 140/90 mmHg or higher. People with symptoms may experience headaches and dizziness. Uncontrolled hypertension may lead to complications such as coronary heart disease, stroke and kidney failure. Your blood pressure may be controlled with drug therapy and lifestyle modifications such as diet changes.
Healthy Fats
Look for sources of unsaturated fats such as soybean, olive, canola and sunflower oil. Consume fish such as salmon, mackerel, tuna and sardines; these are good sources of omega-3 fatty acids, an essential fatty acid that may reduce your risk of heart disease, according to the University of Maryland Medical Center.
Whole Grains
Opt for whole grains such as oat, rye, barley and whole wheat. Consume brown rice, pasta and bread. Look for products with 3 g of fiber or more. Read the label to confirm the fiber content in the product.
Fruits and Vegetables
Add more fruits and vegetables to your diet; these are loaded with vitamins, minerals and fiber. Fruits are low in sodium, a mineral that taken in high amounts may increase your blood pressure. Choose fresh, frozen and canned fruits without added sugars. Fruits and vegetables are rich in potassium, a mineral that may help maintain healthy blood pressure, according to MyPyramid.gov. The fiber content of fruits and vegetables may help decrease your risk of heart disease. Fiber also provides a feeling of fullness, is low in calories and may help in weight control. Choose fresh, frozen and canned vegetables without added salt.
Lean Protein
Select lean meat such as fish, lean beef and pork and poultry without skin. Consume unsalted nuts and dried beans as protein substitutes. Also egg substitutes and egg whites are good choices of protein.
Flavorings
The American Heart Association recommends consuming no more than 1,500 mg of sodium a day. Avoid using bouillons and seasonings with added salt. Opt for herbs and spices such as cilantro, basil, garlic and pepper to add flavor to your foods. Select low sodium -- fat free bouillons, broths and soups.
Dairy
If you tolerate lactose, consume low fat or nonfat milk and yogurt. Look for low fat-low sodium cheese. Read the label to confirm that the selected product is low in fat and sodium.
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