Having high blood pressure, or hypertension, means that the force your blood places on artery walls is excessive and may lead to life-threatening conditions, such as heart attack, stroke and heart disease. Hypertension is considered the "silent killer," because many people have it without experiencing symptoms. Regular exercise and a healthy diet that helps you maintain an appropriate weight may reduce blood pressure and promote your overall health.
Fruits and Vegetables
Fruits and vegetables supply rich amounts of antioxidants, which help your body protect itself from infections and disease. Mayo Clinic recommends Dietary Approaches to Stop Hypertension, DASH. This diet emphasizes fruits and vegetables, particularly those rich in potassium, which promotes blood sugar control. Fruits and vegetables particularly rich in potassium include apricots, bananas, avocados, cantaloupe, nectarines, dates, tomatoes, carrots, celery, leafy greens, winter squash and sweet potatoes. The DASH diet suggests eating at least four servings of fruits and four servings of vegetables daily.
Whole Grains
Since whole grains contain all parts of the grain, they get digested more efficiently and provide more nutritional benefits than refined grains, such as white flour. As fiber-rich foods, whole grains promote digestive function and fullness between meals, which is important for managing appetite and weight. The DASH diet recommends eating at least three servings of whole grains daily. Valuable options include 100 percent whole grain breads, pasta and cold cereals, steel-cut oatmeal, pearled barley, wild rice, brown rice and air-popped popcorn.
Cold-Water Fish
Cold-water fish, such as salmon, albacore tuna, herring, lake trout, flounder and sardines, are top suppliers of omega-3 fatty acids, which are essential fats linked with positive heart health and brain function. Omega-3 fatty acids provide a slight blood pressure-lowering benefit, according to the American Heart Association, which recommends eating 3.5 oz of fish at least twice per week. For added benefits, try choosing cold-water fish instead of unhealthier saturated fat sources, such as red meat.
Low-Fat Dairy Products
Low-fat dairy products, such as skim and nonfat milk, yogurt and cottage cheese, provide significant amounts of protein, calcium and vitamin D. While whole milk and high-fat cheeses are high in saturated fat and may worsen your blood pressure levels and overall cardiovascular health, the DASH diet recommends consuming lower-fat varieties regularly -- between 2 and 4 servings per day depending upon your caloric needs. To reduce fat and calories in foods and beverages, use skim milk instead of heavy cream in your coffee, and enjoy low-fat yogurt in place of high-fat ice cream.
