Diets and Foods to Control High Blood Pressure

Hypertension, or high blood pressure, can lead to a number of undesirable consequences such as heart failure, heart attack or stroke. While your doctor might have put you on medication to deal with your high blood pressure, understand that medicating the problem is not the only solution. You can positively affect your blood pressure levels by effecting changes in your diet, lowering your blood pressure naturally.

Increase Fiber Intake

• More specifically, increase consumption of soluble fibers. These fibers dissolve into a gel when combined with water, soothing the digestive tract and helping to lower blood pressure. For maximum benefit to your blood pressure levels, consume oat bran (found in oatmeal and oat muffins), apple pectin, guar gum (look for this on the ingredient labels for soups, juices and jams) and psyllium seeds (best purchased as a stand-alone supplement).

Decrease Sugar Intake

• Another step you can take to lower blood pressure naturally is to reduce sugar intake. Sugar elevates blood pressure by causing increased sodium retention and constriction of the blood vessels. Thus, eliminate all foods containing a high level of sugar, such as cookies, candies and other desserts.

Increase Potassium Intake

• Increasing consumption of foods that contain marked levels of potassium is also suggested. Replace high-sugar items with potassium-rich vegetables such as spinach, lentils, carrots, french-cut beans and broccoli.

Limit Salty Foods

• High levels of sodium intake are also associated with higher blood pressure, especially when compounded with low levels of potassium intake. While eating additional potassium rich vegetables as recommended above can help in half of this equation, the other effects of the other half can be mitigated through reduction of salty foods in your diet. According to the American Heart Association, you should strive to limit sodium intake to no more than 2.4 grams per day. Thus, be cognizant of the sodium content of various foods to lessen the impact of high blood pressure.

Consider Low-Carb Foods

• According to an American Journal of Clinical Nutrition study, higher-carb diets are associated with slightly higher levels of blood pressure. This difference is purportedly thought to arise from the insulin spikes associated with high levels of carbohydrate intake. While the benefits of making this dietary switch might be slight, every little bit helps in the fight against blood pressure.