High blood pressure -- also called hypertension -- is a serious, often symptom-free, disease that can have debilitating and even fatal consequences. According to the American Heart Association, untreated high blood pressure can lead to heart disease, congestive heart failure, heart attack, stroke, kidney damage and vision loss, among other health problems. It's imperative to get treatment if your blood pressure is too high; prescription medication may be needed, or your physician may recommend lifestyle changes first. One related lifestyle factor is diet. A heart-healthy diet can substantially improve hypertension, particularly a diet that is high in fruits and vegetables.
Step 1
Revamp your diet. Aim for a total of four to five servings of fruits and four to five servings of vegetables each day to lower your blood pressure, reports MayoClinic.com. Fruits and vegetables form the basis of the DASH diet, a medically approved eating plan for the treatment of high blood pressure. Their low-saturated-fat content and high levels of vitamins, antioxidants and fiber make fruits and vegetables naturally heart-healthy, so they're effective at controlling hypertension.
Step 2
Choose healthy snacks. Use more fruits and vegetables for snacks, in place of high-saturated-fat or high-sodium foods that are detrimental to blood pressure. Choose a piece of fresh fruit, baby carrots dipped in salsa or hummus, celery sticks spread with a little peanut butter, a berry smoothie, or low-sodium vegetable juice between meals instead of chips, pastries or ice cream.
Step 3
Normalize your numbers. Try vegetable-based entrees in place of meat dishes, which are higher in saturated fat and cholesterol and can worsen hypertension. The American Heart Association states that people who eat vegetarian diets have a lower risk of high blood pressure than regular-meat eaters. You don't have to adopt a completely vegetarian diet to benefit from vegetable-based entrees, but increasing your meatless meals can help lower your blood pressure. Try stir-fried vegetables over whole-wheat noodles, a grilled vegetable sandwich or curried vegetables on brown rice.
Step 4
Fill up with other healthy foods. Round out your fruit and vegetable choices with other healthy foods that promote lower blood pressure, such as whole grains, lean proteins and low-fat dairy products. These foods will round out your diet and provide the rest of your necessary nutrients.
Step 5
Get active. Complement your healthy diet with regular exercise to really target your blood pressure. While the DASH diet is important, MayoClinic.com advises regular physical activity -- ideally at least 30 minutes per day -- to help lower your blood pressure. Choose an activity you enjoy so you'll be motivated to engage in it often.
Tips and Warnings
- Check with your doctor before beginning any new diet program. Consult your doctor for evaluation of and treatment recommendations for high blood pressure.
Things You'll Need
- Fruits and vegetables
- Other healthy foods
- Exercise equipment
