High blood pressure, or hypertension (HTN), happens when the force of your blood pushing against the walls of your blood vessels is too high. If left untreated, uncontrolled pressure can lead to serious health issues like chronic kidney disease, heart attack, or stroke. High blood pressure affects approximately 50% of American adults, with many unaware that they have the condition.
Understanding your numbers can help you monitor your blood pressure. The top number of your blood pressure reading is called systolic, while the bottom number is diastolic. A normal blood pressure reading is less than 120 systolic (top) and less than 80 diastolic (bottom).
- Normal blood pressure: Less than 120 systolic AND less than 80 diastolic
- Elevated blood pressure: 120-129 systolic AND less than 80 diastolic
- High blood pressure (hypertension), Stage 1: 130-139 systolic OR 80-89 diastolic
- High blood pressure (hypertension), Stage 2: 140 or higher systolic OR 90 or higher diastolic
- Hypertensive crisis (call 911): Systolic higher than 180 AND/OR diastolic higher than 120
One way to control high blood pressure and prevent it from even happening is to make active and meaningful changes to your lifestyle, especially regarding what and how you eat. Making food choices that are beneficial to your overall wellbeing is the key to heart-healthy eating, such as:
- Fresh fruits and vegetables daily
- Whole grain products like brown rice, oats, and whole wheat bread
- Low-fat milk, yogurt, and other dairy options
- Fish, especially fatty fish rich in omega-3s and lean poultry without skin
- Plant proteins, including beans, lentils, nuts and their oils
Limit eating things that can negatively impact your health:
- Foods high in saturated/trans fats, like fatty meats and fried foods
- Alcohol of all types
- High-sodium foods and added table salt
- Processed meats, including hot dogs, bacon, and deli meats
- Added sugars, especially in beverages and desserts
The American Heart Association recommends two diet approaches to healthier eating: The DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet, which have been shown to help people lower high blood pressure. Beyond lowering blood pressure, both options can help with weight loss and overall heart health by lowering cholesterol. They don’t require special foods — just making informed choices at the grocery store. Both the DASH and Mediterranean diets focus on the following:
- Avoiding processed foods that are often high in sodium and sugar
- Eating more potassium-rich foods
- Limiting salt
- Eating plenty of fruits and vegetables, which contain powerful plant-based chemicals that can reduce inflammation
The DASH diet focuses on eating whole foods that have a positive, nutrient-rich impact on the heart. A person following this approach will eat a diet:
- Rich in fruits, vegetables, whole grains, and lean proteins
- Low in sodium (2,300mg or less daily)
- Limited saturated fats and added sugars
- Includes low-fat dairy products
- Foods high in potassium, magnesium and calcium, essential minerals for blood pressure control
The Mediterranean diet is a way of eating based on traditional foods from Mediterranean countries. The diet emphasizes whole, plant-based foods and healthy fats. The Mediterranean diet is linked to improved heart health and reduced diabetes risk, which can impact high blood pressure and a longer lifespan. A typical week on the diet would focus on:
Foods to eat daily:
- Plant-based foods (vegetables, including leafy greens, fruits, whole grains)
- Use Olive oil as the primary fat source instead of butter made from animal fats.
- Beans and legumes (Lentils, peas, broad beans, chickpeas, soybeans.
- Whole grains, nuts and seeds
Eating the following weekly:
- Fish and seafood (2-3 times)
- Poultry, eggs, and dairy (moderate amounts)
- Red wine (optional, moderate)
Limit certain foods:
- Red meat, to be eaten a few times monthly
- Processed foods
- Added sugars
- Refined grains such as white flour, white bread, white rice, de-germed cornmeal, pastries, breakfast cereals, and crackers.
Reviewed by the Ovia Health Clinical Team
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Sources
- “What Is High Blood Pressure?” American Heart Association, American Heart Association, 25 May 2023, www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/what-is-high-blood-pressure.
- “Five Simple Steps to Control Your Blood Pressure.” American Heart Association, American Heart Association, 2017, www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/five-simple-steps-to-control-your-blood-pressure.
- “Mediterranean Diet.” American Heart Association, 2020, www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet.
