Hypertension is another term for high blood pressure. Your blood pressure is defined as the measurement of the force applied to your arterial walls when your heart pumps blood throughout your body. Blood pressure readings are expressed as two numbers -- one over the other. The top number is your systolic pressure, and the bottom one is your diastolic pressure. Normal blood pressure is usually below 120/80 mm Hg. A blood pressure level of 140/90 mm Hg or higher is considered high.
Alcohol, Caffeine and Sodium Intake
As drinking alcohol can increase your blood pressure, you should limit your alcohol consumption if you suffer from hypertension. The Dietary Approaches to Stop Hypertension, or DASH diet, recommends limiting daily alcohol consumption to two drinks for men, and one for women. Sodium can increase blood pressure and some people are particularly sensitive to its effects. Depending on your sensitivity to sodium, you should limit your daily sodium intake to between 2,300 mg and 1,500 mg. Caffeine may also affect your blood pressure. If your are hypertensive, limiting your caffeine intake may help manage your blood pressure. You should seek medical advice to better determine how much caffeine you can safely consume.
Fats and Oils
Having a hypertensive condition will require you to limit your daily caloric intake to about 2,000 calories, the American Family Physician notes. This means limiting your fat and oil intakes to about 2 to 3 servings per day. You may decide to have 1 tsp. of low-fat mayonnaise or 1 tsp. of vegetable oil, for example.
Fruits and Vegetables
You should generally have 4 to 5 servings of fruits and vegetables per day if you want to keep your blood pressure under control, MayoClinic.com explains. Choose fruits and vegetables that are high in fiber, vitamins and minerals, but low in fat. Broccoli, carrots, apples and oranges are examples of some you may consider including in your diet.
Lean Meats
You can still eat meat even if you are hypertensive, but you should limit yourself to lean meats to lower your saturated fat intake. Chicken is an example of meat that helps you meet your daily protein requirements, but also helps limit your fat intake. Your protein intake should typically be 18 percent of your daily caloric target, the United States Department of Health and Human Services explains.
Low-Fat Dairy
You will need about 2 to 3 servings of low-fat dairy products to meet your 2,000-calorie dietary goals, the American Family Physician notes. You can meet this goal by having 1 cup of low-fat yogurt, or drinking 8 oz. of skim milk.
Nuts, Seeds and Whole Grains
You should limit nuts and seeds to 4 or 5 weekly servings, MayoClinic.com notes. This will help you meet the 2,000-calorie dietary goals needed to manage your hypertension. Almonds and sunflower seeds contain magnesium and potassium as well as fiber. You typically need about 4,700 mg of potassium and 500 mg of magnesium per day, the United States Department of Health and Human Services notes. You need about 7 to 8 daily servings of whole grains. Cereal, rice, and bread are sources of carbohydrates and fiber needed to meet your daily caloric needs.
References
- American Family Physician; Healthy Eating for Blood Pressure Control; September 01, 2003
- MayoClinic.com; DASH Diet: Healthy Eating to Lower Your Blood Pressure; May 15, 2010
- New York Times Health Guide; Hypertension; David C. Dugdale; May 26, 2010
- United States Department of Health and Human Services: What is the DASH Eating Plan
