Ideal Blood Pressure Levels

• In most individuals a blood pressure monitor of 120/80 is considered to be the optimal reading. Systolic readings are an indication of the blood pressure while the heart contracts, and should ideally no higher than 120mm Hg, or millimeters of mercury. Diastolic readings refer to the time that the heart is at a relaxation period. These levels should ideally be around 80mm Hg for optimal blood pressure.
  
  Blood pressure levels have a lot to do with sodium intake, as well as being overweight. Losing 10 to 15 lbs. has a significant effect of dangerous levels of high blood pressure, high cholesterol and high blood sugar levels. One of the most important nutritional goals to lower high blood pressure is to maintain a healthy diet and daily exercise to drop unwanted pounds for overall health and heart benefits. Cardio exercise is very beneficial to the heart, as well as lowering hypertension and high blood pressure.
  
  

Reduce Sodium Intake

• Most people are not aware of the amount of sodium they put into their diet, many averaging about 5,000 mg per day when the ideal amount is 2,000 mg or less. Increased sodium can cause high blood pressure, water weight gain, swelling, shortness of breath and add strain to the heart.
  
  Fast food, frozen foods and packaged foods all contain a large quantity of salt, and many people live on these types of foods on a daily basis. Refrain from adding salt to most foods, since they already have too much sodium.
  
  

Shopping for Lower Blood Pressure

• Eat more fresh foods and home cooking to reduce sodium levels. Restaurants and packaged foods contain extreme levels of sodium, and any diet containing these foods are bound to increase blood pressure levels. Some ideal nutritional goals to lower high blood pressure include:
  
  Check the label of all packaged foods to keep track of daily intake of sodium. Keep sodium to 2,000 mg or less each day to reduce high blood pressure and other ailments, such as hypertension or high cholesterol.
  
  Reduce the amount of frozen foods consumed, since they are very high in sodium. Check packaging for words, such as "Low Salt" or "Low Sodium," and stick to products that contain 500 mg of sodium or less.
  
  Use salt-free seasonings on vegetables or proteins, such as Mrs. Dash, or other low sodium options. If you opt to use a seasoning packet that comes with a dish, or you prefer to use a regular food seasoning, use less than usual to cut back on sodium levels for each dish.
  
  Incorporate foods that contain healthy vitamins and minerals like fresh vegetables and fruits to counteract the negative effects of salt to the body. Potassium, calcium and magnesium found in fresh foods help to lower blood pressure.