A blood pressure reading measures the force of the blood pressing against the walls of the arteries during contraction and relaxation of the heart. A reading of 140/90 mmHg or higher is considered "high blood pressure," or hypertension. Since it increases the workload on the heart and allows the arteries to harden, high blood pressure is a dangerous condition. If you are diagnosed with high blood pressure, consult your physician for lifestyle changes you can make to improve your health. For example, learning how to eat right can certainly help your blood pressure achieve a healthy level.
Step 1
Add more fiber to your diet in the form of whole grains, beans, fruits and vegetables. The U.S. Department of Health and Human Services recommends that a 2,000-calorie daily diet include seven to eight servings of grains, four to five servings of vegetables, four to five servings of fruit per day and at least four servings of nuts, seeds or beans per week. As fiber moves through the body, it helps clean out the arteries and eliminate waste products -- which in turn helps lower blood pressure.
Step 2
Eliminate saturated fat and cholesterol from your diet, because these substances have a direct effect on blood pressure. Always check the nutritional label before buying or eating packaged foods. Foods high in fat and cholesterol often include oil, butter, salad dressings, desserts, fried foods, full-fat dairy products and red meats.
Step 3
Restrict your sodium intake to just 1,500 mg per day if possible. To cut back on sodium, choose fresh or frozen products instead of canned ones. If you are using canned meats, fruits or vegetables, drain and rinse them before eating. Avoid eating prepackaged foods, which often contain high amounts of sodium. Use black pepper, garlic, herbs or spices to flavor your foods instead of salt.
Step 4
Include more potassium in your diet. When potassium levels in the body are low, the body retains sodium -- which increases blood pressure. But when potassium levels are high, sodium is excreted from the body. Foods high in potassium include bananas, soybeans and potatoes.
Step 5
Make small changes to your diet, rather than trying to completely overhaul your current routine. Ideas include adding an additional serving of fruit and lunch and vegetables at dinner. Rather than topping your pizza with high-sodium meats, add flavor with tomatoes, squash, bell peppers and broccoli.
Step 6
Limit the amount of alcohol you consume. MayoClinic.com recommends no more than two drinks per day for men and one drink per day for women. Drinking more than this can cause your blood pressure to rise quite significantly.
References
- Family Doctor; High Blood Pressure: Things You Can Do to Help Lower Yours; November 2010
- "Today"; Chocolate and 7 Other Foods to Lower Blood Pressure; Joy Bauer; November 2007
- MayoClinic.com; 10 Ways to Control High Blood Pressure Without Medication; March 2011
- Cleveland Clinic: High Blood Pressure and Nutrition
- U.S. Department of Health and Human Services: Your Guide To Lowering Blood Pressure
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