Foods for High Blood Pressure
- Blood pressure is determined by taking into account the amount of blood an individual's heart pumps in comparison to the amount of resistance to blood flow in the individual's arteries. The more blood the heart pumps and the narrower the arteries, the higher that individual's blood pressure will be.
- Medical experts suggest individuals trying to lower their blood pressure adopt a vegetarian or semi-vegetarian diet that is rich in fruits, vegetables, whole grains and legumes using lean meats such as chicken and fish sparingly if at all. A vegetarian diet is recommended since vegetarians generally have lower blood pressure levels and less risks for coronary heart disease than meat eaters. Vegetarian diets are also high in necessary dietary fiber.
- Eating fiber-rich foods such as fruits, vegetables, whole grains and legumes helps treat and prevent hypertension and other heart-related diseases. Oat bran and oatmeal are some of the most effective foods and should be eaten regularly. Potassium, a vitamin found in bananas along with fiber, is also effective in lowering blood pressure. An increased consumption of fiber will also assist with weight loss, which also positively affects hypertension.
- While salt is necessary for survival, too much salt can affect hypertension. A diet high in salt, also known as sodium, but low in potassium will cause the body to have a high fluid volume which causes dysfunction within the body's blood pressure regulating mechanisms. Individuals with hypertension should strive for a diet high potassium but low sodium. The American Heart Association recommends a daily consumption of 2.4 g of sodium or less. A person with hypertension should only purchase low-sodium and no-added-salt products.
- Sugar, especially refined table sugar, elevates blood pressure. However, natural sugars, such as those found in fruits and vegetables, do not. Increased consumption of fruits and vegetables will decrease the desire for sugary foods such as candy and table sugar and help reduce hypertension. Additionally, when possible, choose sugar-free products.