Even if you don't have high blood pressure now, the chances are good that you'll have to deal with it at some point in your life. According to the U.S. Department of Health and Human Services, people who have not developed high blood pressure by the age of 55 have a 90 percent chance of developing it later in life. Following a healthy eating plan will reduce your risk of raising blood pressure and improve the condition if you already struggle with it.
DASH Diet
Step 1
Follow the DASH (Dietary Approaches to Stop Hypertension) diet, an eating plan that focuses on the roles of whole grains, vegetables and fruits in lowering high blood pressure. The diet is designed to eventually lower a person's blood pressure by as many as eight to 14 points. Eat eight to 10 servings of fruits and vegetables daily and six to eight servings of whole grains on the diet, as recommended by the Mayo Clinic. Include several daily servings of low-fat dairy products and lean proteins.
Manage your portion sizes, lower your sodium intake and make sure you eat enough nutrients with the DASH diet, especially potassium, which can help balance sodium in cells.
Step 2
Reduce the amount of sodium in your diet by buying fewer processed foods and cooking more. According to the American Heart Association, high-sodium foods can increase blood pressure, and it holds true that your blood pressure will be high if you eat many foods that have a lot of sodium. Choose items that are labeled "sodium free," "low sodium" or "no added salt" when you do purchase processed and prepackaged foods.
Step 3
Reduce your caffeine intake, as the Mayo Clinic notes that caffeine can cause temporary spikes in blood pressure. Limit the total amount of caffeine you consume each day to no more than 200 mg, which is about equivalent to the amount in two cups of coffee.
Step 4
Ensure that the body gets adequate amounts of nutrients, especially potassium. Potassium works positively with moderate amounts of sodium to regulate blood pressure and cooperates with proper amounts of magnesium and calcium to help the body get rid of excess salt.
Step 5
Keep a food diary if you are trying to lower your blood pressure, as recommended by the U.S. Department of Health and Human Services. Record what and when you eat each day and how you feel afterward. Review the diary periodically to check for opportunities for improvement in your eating plan.
