Tips & Advice on Lowering Blood Pressure by Eating

High blood pressure or hypertension damages the body's network of blood vessels, commonly resulting in severe health consequences including heart attack, stroke and kidney failure. Of the many proactive steps to take against this disease, lifestyle changes that include dietary modifications produce significant results quite quickly. Improving eating habits enhances the effectiveness of medications, and improves blood pressure levels by removing nutrients that adversely impact blood pressure and adding nutrients that positively affect it.

Nutritional Information

• High Sodium Foods

  Research shows that certain nutrients negatively affect blood pressure levels; of these, sodium contributes most to elevated blood pressure. The present daily-recommended consumption level is 2.4 grams. Studies report that by simply decreasing salt intake by three grams per day, coronary heart disease cases caused by hypertension may be cut in half.

  Consuming less alcohol daily also aids in the balance of healthy blood pressure levels. Sheldon G. Sheps, M.D, hypertension specialist with Mayo Clinic, reports that moderating alcohol consumption may drop both the systolic number (top) and the diastolic number (bottom) resulting in lower overall blood pressure. In addition, he notes that alcohol adds unwanted calories that may contribute to obesity, a risk factor for hypertension. Alcohol also interferes with some blood pressure medications.

  Most important, however, is increasing the intake of fruits and vegetables high in potassium, magnesium and fiber but low in sodium. The Center for Disease Control and Prevention (CDC) reports that these foods have a positive influence on blood pressure. Begin by adding the good foods to your diet as you cut out the bad.

Foods to Know: The Good and the Bad

• High Fiber Fruits

  To keep a balanced sodium level, consume foods with 5% or less of the daily value of sodium and avoid foods that account for over 20%. Eliminate canned or processed foods as well as lunch meats and fast foods from the diet as much as possible. Replace high sodium snacks with crunchy vegetables and fruits, or nuts and seeds.

  Sources of Magnesium:
  Nuts
  Seeds
  Legumes
  Lean meats
  Poultry.

  Sources of Potassium:
  Bananas
  Plantains
  Cantaloupe
  Honeydew Melons
  Oranges
  Beans (Black, Kidney, White)
  Cooked Greens
  Soybeans
  White and Sweet Potatoes
  Tomato Sauce
  Winter Squash

  Sources of Fiber:
  Apples
  Bananas
  Kiwi
  Oranges
  Strawberries
  Green Beans
  Leafy Greens
  Artichokes
  Carrots
  Broccoli
  Spinach

Keep a Food Diary

• One tip for staying on track is to keep a record of eating habits. Read all nutritional labels' sodium amounts. Tracking sodium levels in foods aids in creating an understanding of foods and their value in developing a healthy lifestyle. Substitute fresh foods for processed foods that are high in sodium.

The DASH Diet

• DASH or the Dietary Approach to Stop Hypertension is a lifestyle diet developed by the US National Institutes of Health. Dietary guidelines stress the role of fruits, vegetables, low-fat dairy foods, foods low in saturated fat and cholesterol. Whole grains, poultry, fish and nuts round out the plan while red meats, sweets and drinks made with sugar are severely restricted. Studies have shown reduced blood pressure levels in patients on this diet within two weeks.