Can You Manage Your Food to Reduce Blood Pressure?

Blood pressure refers to the force of blood against your artery walls, and it’s measured in two ways—diastolic (bottom number) and systolic (top number). A blood pressure of 120/80 millimeters of mercury (mmHg) or lower is generally considered normal, but the exact range can vary between individuals. If you have high blood pressure, your doctor will likely recommend lifestyle changes like exercise and healthy eating as the first step in lowering your numbers, as drugs can be costly and have potential side effects.

The benefits of healthy eating on your blood pressure

In addition to reducing your risk of high blood pressure, a diet rich in vegetables, fruits, whole grains and healthy fats can help you manage your weight and lower blood pressure. In fact, eating a healthy diet could reduce your risk of high blood pressure by as much as 25 percent. If you want even more tips on how to manage your food to reduce blood pressure and improve your overall health, check out my previous post on how some healthy changes in what you eat can lower your blood pressure.

How much salt should I eat?

Most high blood pressure foods do not contain much sodium, but there are others that may pose a problem. Find out how much salt you should be eating per day. The more salt you eat, especially if it’s processed and packaged food products, the higher your risk of developing high blood pressure or worsening an existing condition. The American Heart Association recommends no more than 1,500 milligrams of sodium daily for healthy adults; people with high blood pressure or prehypertension (high BP in early stages) should aim for 1,000 milligrams daily.

How Much Sugar Should I Eat?

According to Harvard, Americans consume a whopping 156 pounds of sugar per year—more than twice as much as we should. That’s one-and-one-half times more than our closest competitor, Australia. Sugar makes blood pressure levels spike and can lead to high blood pressure symptoms like headaches and increased thirst, so it’s important for those with high blood pressure to check food labels and look out for hidden sugars like corn syrup.

How Much Salt Do I Need in My Diet?

There’s a reason why high blood pressure and sodium intake are linked—too much salt raises your blood pressure. Sodium is critical for maintaining fluid balance, but you should aim for less than 2,300 milligrams a day (about 1 teaspoon of salt). How do you cut back on sodium in your diet?

What About Sodium Levels in Processed Foods and Fast Foods?

Processed foods and fast foods can cause high blood pressure, so stay away from them. Try eating a diet that’s rich in whole foods, particularly leafy greens, beans, carrots, nuts and seeds. Nuts have been shown to lower blood pressure naturally and are a good source of zinc and magnesium—which also help lower blood pressure—plus protein, unsaturated fats and B vitamins. Eating more fish or taking a fish oil supplement is another good way to increase intake of essential fatty acids that reduce inflammation.

What About Sodium Level in Canned Vegetables, Soups, and Dried Beans, Rice, Pasta and Cereal Products?

Because sodium is found in so many processed foods, it’s a good idea to read labels and avoid products that have more than 200 milligrams of sodium per serving. Canned vegetables, soups, and dried beans tend to be extremely high in sodium content, so skip those if you have high blood pressure.

Should I Avoid Freshly Ground Pepper Because It Has Salt Added To It?

For most people, a teaspoon of salt isn’t a huge issue. But some people—particularly those with heart problems—may want to cut down on their sodium intake. So can you avoid freshly ground pepper because it has salt added to it? Not exactly. Because of the way these peppers are harvested, they naturally contain quite a bit of sodium. In fact, they contain almost 300% more than whole peppercorns do!

Is Low Sodium Cooking Necessary?

The 2015 Dietary Guidelines for Americans recommend reducing sodium intake to no more than 2,300 milligrams per day. In 2013, a study published in The New England Journal of Medicine found that those who consumed less than 2,000 milligrams per day had a 20 percent lower risk of cardiovascular disease and death over 10 years compared with those who consumed more than 4,000 milligrams per day. A good way to manage food for a blood pressure is by preparing your own meals.

How Do You Get Children To Eat A Low-Salt Diet?

Getting children to eat a low-salt diet can be difficult. But there are some things you can do that will help. Here’s what you need to know about managing your food for high blood pressure.