Blood is delivered throughout your body via a network of arteries, capillaries and veins. Gradual build-up of cholesterol and saturated fat in your blood vessels causes your blood pressure to increase, the University of Maryland Medical Center says. Prolonged elevated blood pressure can eventually cause you to develop heart conditions. There are various kinds of food you can eat to lower your blood pressure.
Dairy Products
Consuming dairy products that are low in fat can help you lower your blood pressure, MayoClinic.com says. Yogurt and cheese are examples of dairy products that contain calcium and protein. You should be mindful of the saturated fat content of the dairy products you consume because it can elevate your blood pressure.
Fish, Lean Meat and Poultry
You can lower your blood pressure by being careful to only eat fish or lean meat such as poultry, the American Heart Association says. Fish and lean meats have protein and contain less fat than red meat high in cholesterol and saturated fat. Fish meat in particular contains omega-3 fatty acids that can help you lower your overall cholesterol.
Food Low in Salt
You will need to carefully regulate your sodium or salt intake if you want to lower your blood pressure, the University of Maryland Medical Center says. Your body only needs 500mg of salt each day. Regulate your salt intake to stay as close to your body's daily requirement as possible.
Fruits and Vegetables
Eating four to five servings of fresh fruits and vegetables can help you lower your blood pressure, MayoClinic.com says. These are sources of magnesium, potassium, vitamins and fiber. Avoid consuming canned or processed fruits and vegetables, because these may contain substances that are bad for your blood pressure.
Nuts and Seeds
Nuts and seeds contain magnesium, potassium, protein and fiber, the American Heart Association notes. Almonds and sunflower seeds are examples of possible nuts and seeds you to add to your diet to lower your blood pressure, MayoClinic.com suggests. You should only consider nuts and seeds that have low fat and salt levels.
Unsaturated Fat
Your body needs fat to properly absorb fat-soluble vitamins, MayoClinic.com says. Avoid saturated fat and trans fat as much as possible, because they can elevate your cholesterol levels and consequently elevate your blood pressure. Limiting your fat intake to unsaturated fat is healthier for your body.
Whole Grains
Lower your blood pressure by consuming whole grains, the American Heart Association says. Whole grains are a source of fiber and other nutrients your body needs to stay healthy.
References
- American Heart Association: High Blood Pressure -- What Can Be Done
- American Heart Association: The D.A.S.H. (Dietary Approaches to Stop Hypertension) Eating Plan
- Mayo Clinic: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- University of Maryland Medical Center: Tips to Control High Blood Pressure
