High Blood Pressure (Hypertension)

Blood pressure measures the natural pressure created by blood pumping through the
blood vessels. The top number, or systolic blood pressure, measures the blood pressure
while the heart pumps. The bottom number, or diastolic blood pressure, measures the
blood pressure when the heart is at rest. High blood pressure can cause damage to the
heart and kidneys so it is important to keep in a normal range.
Blood pressure readings in mm Hg (Mercury)
Normal: Systolic < 120 AND Diastolic < 80
Pre-hypertension: Systolic 120 139 OR Diastolic 80-89
Hypertension: Systolic 140 OR Diastolic 90
What to do if your blood pressure is above normal

Maintain a healthy weight and follow the DASH diet (see following page).
Do aerobic exercise 30 to 60 minutes a day three to five days a week
Exercise strengthens the heart and blood vessels. Get a doctors approval for straining exercise
such as weight lifting which can raise blood pressure.

Watch the sodium

Research on very low sodium diets shows mixed results. The best advice is to put down the salt
shaker and limit processed food with excess salt, sugar and additives. Eat less of the Salty Six:
bread and rolls, cold cuts and cured meats, pizza, fried or canned poultry, canned soup, and fast
food sandwiches. Experiment with herbs, spices, and citrus juices to flavor your food. When eating
out, ask for your food to be cooked without added salt.

Eat more fresh fruit and vegetables

They contain important minerals A diet low in potassium, calcium, and magnesium can cause
high blood pressure. Fruit and vegetables also contain vitamin C, which some studies have shown to
reduce high blood pressure.

Eat plant-based proteins

Increase legumes, nuts and seeds and move away from meat or dairy as the focus of the meal.

Limit saturated (animal) fats and trans/hydrogenated fats

Butter, cheese and cream contain saturated fats. Margarine, commercial baked goods and many
processed foods contain trans and hydrogenated fats. Both can contribute to hardening arteries
which can raise blood pressure.

Watch the caffeine and alcohol

Keep caffeine to less than 200 mg/day (one eight-ounce cup coffee = 150 200 mg caffeine).
Alcohol can increase blood pressure. Limit daily intake to less than one (women) or two (men)
drinks per day.

Relax
Try to spend 30 minutes a day relaxing with yoga or meditation; listen to soothing music; read a
good book or take a warm bath (but don't linger in a hot bath or sauna).

Check your medications and supplements

Ask your doctor about medications such as decongestant nasal sprays, non-steroidal
anti-inflammatory drugs (NSAIDS), and supplements such as guarana, kola nut, yerba mate,
ginseng, and licorice root these all can increase blood pressure.

What to eat to regain or maintain normal blood pressure

Eat a whole grain, plant-based diet. It is high in fiber, vitamins (especially A, the Bs, C, D,
and E), and minerals (especially calcium, potassium, and magnesium) and contains
healthy fats.
Recommended servings
Food
1600 2100 2600 3100
Single serving examples
group
kcals/day
kcals/day
Whole
6 8/day
10 11/day
1 ounce slice whole wheat bread
grains and
1 ounce dry grain/cereal such as
cereals
oats, brown rice, or pasta (Cooked
yield varies from -1 cup.)
Vegetables 3 5/day
5 6/day
1 cup raw, dark, leafy greens
cup raw or cooked vegetables
(size of the bulb of a light bulb)
cup dried vegetables
cup vegetable juice
Fruits
4 5/day
5 6/day
1 medium stone fruit (size of a
(If taking
tennis ball)
statin drugs,
cup chopped fruit or berries
do not eat
cup dried fruit
grapefruit)
cup fruit juice
Nuts, seeds, At least 1
At least 1
cup nuts and seeds
dried
serving/day serving/day
2 tablespoons peanut butter
beans/peas
cup cooked dried beans/peas
Dairy or
Alternative

2 3/day

3 4/day

1 cup milk or milk alternative*

1 cup plain yogurt or alternative*
cup cottage cheese*

What it provides
Energy, fiber

Fiber, vitamins, (A,

Bs, C, E, K),
minerals (calcium,
magnesium,
potassium)
Fiber, vitamins, (A,
Bs, C, E), minerals
(calcium,
magnesium,
potassium)
Energy, protein,
fiber, healthy fats,
vitamins (esp. E),
minerals (esp.
magnesium)
Calcium, vitamin D,
protein

*Choose 2% or less for fat content.

Lean meats, 1 2/day

poultry, fish

2 3/day

Fat

3 4/day

2 3/day

3 ounces broiled, roasted, braised

lean meat, skinless poultry, or fish
(size of a deck of cards)
1 whole egg or 2 egg whites
small avocado
1 teaspoon butter or olive oil
1 tablespoon mayonnaise (made
with olive oil is best)
2 tablespoons salad dressing*

Protein, zinc,
magnesium
Energy, fat-soluble
vitamin absorption

*Choose cold pressed oils such as olive oil,

organic canola oil or avocado oil

Sweets

3/week

5/week

1 tablespoon sugar
1 tablespoon jam or jelly
cup sorbet
1 cup lemonade

Non-essential

Sources:
1. Raymond, J. L. & Couch, S. C., (2012). Medical nutrition therapy for cardiovascular disease. In L. K. Mahan, S. Escot-Stump & J. L.
Raymond (Eds.), Krause's Food and the Nutrition Care Process (13 ed.). St. Louis, MI: Elsevier Saunders.
2. The Mayo Clinic. (2013). High blood pressure. Retrieved from http://www.mayoclinic.com/health/high-blood-pressure/DS00100
3. Weil, A. (2012). High blood pressure, hypertension. Retrieved from http://www.drweil.com/drw/u//high-blood-pressure-treatment

Updated September, 2013