Hypertension, or high blood pressure, affects about 25 percent of adult Americans, according to Colorado State University. When severe or left untreated, hypertension increases the risk of heart disease and stroke. Mild cases of hypertension often respond to dietary changes, making medications unnecessary. By eating a healthy, balanced diet and avoiding certain foods, it may be possible to reduce blood pressure and prevent associated health complications.
Sodium
Sodium is the most important dietary restriction for those suffering from hypertension and prehypertension. Even a moderate reduction in dietary sodium can reduce blood pressure by as much as 8 mm of mercury (mm Hg), according to the Mayo Clinic. Anyone diagnosed with hypertension, heart disease, diabetes or other conditions sensitive to sodium should consume no more than 1,500 mg of sodium each day. Increasing potassium intake can reduce the negative effects of sodium on blood pressure.
Alcohol
While small amounts of alcohol are beneficial--reducing blood pressure by as much as 4 mm Hg--drinking too much alcohol can raise blood pressure by several points. Moreover, alcohol may interfere with the effectiveness of some blood pressure medications. The Mayo Clinic states that women should consume no more than one alcoholic drink each day, and men should limit their alcohol intake to no more than two drinks per day.
Caffeine
The caffeine in coffee, tea and soda can significantly raise blood pressure, at least short-term. The Mayo Clinic states that this increase is dramatic even in those without a history of high blood pressure or cardiovascular disease. The reason for this increase is not clearly understood, but it may result from an increase in adrenaline caused by the effects of caffeine on the adrenal glands. The caffeine in just two to three cups of coffee may increase blood pressure by as much as 13 mm Hg.
Foods High in Calories and Fat
High-calorie foods contribute to weight gain and obesity, and reducing caloric intake can lead to weight loss and a significant improvement in blood pressure. The American Heart Association recommends gradually reducing intake of calories while increasing physical activity levels to treat and prevent hypertension and prehypertension. Saturated and trans fats also increase blood pressure and contribute to high cholesterol and heart disease. Instead of snacking on cakes or candy, choose whole-grain crackers, fruits, vegetables or low-fat dairy products.
