A Healthy Blood Pressure Diet

Approximately 75 million Americans have high blood pressure, or hypertension. Their diet is not the only reason, but diet is undoubtedly one of the main reasons high blood pressure is practically an epidemic in the U.S. 

If you ask most people what they should eat to lower high blood pressure, they'll probably say "More fruits and vegetables and less fat."

Yep, absolutely right. But if you ask those same people to be more specific, they probably won't be able to do it.

The goal of this article is to spell out specifics.

Basics of a healthy blood pressure diet

Happily, you don't always have to completely revamp your diet to reduce high blood pressure. Small changes can bring big results - if you know what small changes to make - and commit yourself to making them.

Furthermore, you don't need to completely abstain from all your favorites. You can cut down on some without cutting them out completely, as long as you substitute foods that lower blood pressure in their place.

Salt is a good place to start. Salt also goes by the name of "sodium."

You need some salt in your diet. But many people, especially in the United States, get way more than they should. It's not just the salt that falls from the salt shaker on your dinner table either. There's a lot of salt in processed foods and fast food.

The Department of Health and Human Services and the Department of Agriculture says adults should lim it themselves to 2,300 milligrams of sodium a day. Individuals in certain groups should not go above 1,500 milligrams a day. These groups include African-Americans, people who have been diagnosed with hypertension, and people who are middle-aged and older.

Start experimenting with recipes to see where you can use spices or herbs to replace the salt without reducing flavor. Sometimes you'll have to "retrain your brain" to accomplish this, but the payback is lower blood pressure - and possibly a longer life.

Learn about foods that contain minerals, vitamins and substances that promote healthy blood pressure readings. Fruits and vegetables that contain a lot of potassium, magnesium, and fiber lead the way in this category. For example:

apples
apricots
bananas
beet greens
broccoli
carrots
collards
green beans
dates
grapefruit
grapefruit juice
grapes
green peas
kale
lima beans
mangoes
melons
oranges
peaches
pineapples
raisins
spinach
squash
strawberries
sweet potatoes
tangerines
tomatoes
tuna
fat free yogurt

Potatoes are high in potassium, but they also contain a lot of carbohydrates, which is generally bad for your blood pressure. So it's probably best to be moderate in potato consumption if you have blood pressure issues.

Blood pressure and obesity

Eating good blood pressure foods is not just important because of the minerals, vitamins and fiber that help you maintain a good chemical balance in your body.

They're important because they help with weight control too.

Obesity is one of the major causes of blood pressure and other serious health conditions like diabetes. If you can lower your calorie intake from fatty meats and processed foods, you greatly increase your chances of lowering your blood pressure. One of the best ways to do it is to formulate a healthy blood pressure diet that puts more fresh fruits and vegetables on your plate at every meal. 

Related articles include The DASH Blood Pressure Diet, and Salt and Blood Pressure.