Hypertension -- high blood pressure -- increases your chances of suffering a heart attack or stroke. Changes in your diet and lifestyle can help you relieve hypertension and reduce your risk for developing cardiovascular disease. Cutting back on sodium and unhealthy carbohydrates will help, but you should also limit the amount of saturated fat, trans fat and alcohol you consume.
Hypertension
Healthy blood pressure measures about 120/80 mm Hg -- millimeters of mercury. If your systolic blood pressure -- the top number -- reaches 140, or the bottom number -- diastolic blood pressure -- reaches 90, this signals stage 1 hypertension. You reach the more dangerous stage 2 level of hypertension if your systolic blood pressure reaches 160 or your diastolic blood pressure reaches 100. Seek emergency medical care if your top number reaches 180 or your bottom number reaches 100. You can reduce your blood pressure if you follow a high-fiber, restricted sodium and lean protein diet, according to the American Heart Association.
Carbohydrates
You can lose weight on a low-carb diet, but you can also lose weight on a high-carb diet if you choose the right carbohydrates. Fat and pure meat protein -- fish, beef, pork or chicken without breading, batter or sauce -- contain no carbohydrates. All other food -- fruits, vegetables, beans, nuts, seeds and dairy -- do. Non-starchy vegetables such as broccoli, kale, spinach, carrots, tomatoes and cauliflower contain a lot of nutrients but few carbohydrates. Fruit contains a moderate amount of carbohydrates, but the fiber in fruits such as apples, bananas, strawberries and blueberries can both help you lose weight and lower your blood pressure. Plant-based protein, such as beans, nuts and seeds, provide complex carbohydrates. Avoid refined carbohydrates such as sugar, commercial baked goods and breads made from white flour.
Sodium
The American Heart Association recommends you limit sodium in your diet to 1,500 mg a day, or a little more than 1/2 tsp. Processed foods such as canned soup and vegetables, frozen meals and fast-food entrees may contain high amounts of sodium. Some dishes at Chinese restaurants contain more than a day's supply of sodium. As much as possible, prepare foods from whole foods. Experiment with seasonings other than salt. Spices such as sage, cinnamon and curry powder add flavor without sodium. Replace the salt shaker on your table with an assortment of shakable condiments -- dried red peppers, mustard powder and sesame seeds, for example.
Considerations
If you're trying to lose weight, high fiber foods such as kidney beans, oatmeal, fruit with edible skins and seeds and most vegetables will help you fill up and keep you feeling full, reducing the temptation to snack on unhealthy carbohydrates such as potato chips between meals. Foods high in potassium such as bananas, sweet potatoes and artichokes help offset the effects of sodium in your diet. Regular exercise can help you lose weight and lower your blood pressure. Choose an activity you enjoy -- riding a bike, walking your dog or kicking around a soccer ball with your children -- and make it a daily habit.
References
- American Heart Association: About High Blood Pressure
- American Heart Association: Prevention and Treatment of High Blood Pressure
- MayoClinic.com; High Blood Pressure (Hypertension); March 22, 2011
- American Heart Association; Understanding Blood Pressure Readings: About High Blood Pressure; 2011
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet; 2009
- American Diabetes Association: Food and Fitness -- Non-Starchy Vegetables
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