A Good Diet for High Blood Pressure

If your blood pressure reading is greater than 140/90, you have high blood pressure, or hypertension. Unchecked high blood pressure increases your risk for heart disease and stroke. Excess weight, poor diet, inactivity and smoking are risk factors for developing high blood pressure. A good diet for high blood pressure is low in sodium and rich in fruits and vegetables.

The DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet, found effective in studies sponsored by the National Institutes of Health, is a diet plan that is low in sodium and high in fruits, vegetables and low- or nonfat dairy products. Follow the DASH model to reduce high blood pressure. You'll consume between 1,600 and 3,000 calories a day, depending on your weight.

Whole Grains

A good diet for high blood pressure consists of eating six to 12 servings of grain, including at least three whole-grain products. Good sources of whole grains include oatmeal, bran, brown rice, and whole-wheat breads, cereals and pasta. Avoid cookies and cakes made of processed flour: They often contain sodium to increase shelf life.

Fruits and Vegetables

Eat three to six servings of vegetables every day. Good vegetables include leafy green vegetables, fresh or frozen vegetables, and vegetable juices. Before consuming canned vegetables, read food labels to make sure they don't contain a lot of sodium; wash canned vegetables before cooking. Don't saute or add cheese or butter to cooked vegetables. Substitute garlic, onions and other seasoning, either fresh or powdered, for salt. Eat four to six servings of fruit, focusing on those high in potassium--bananas, kiwis and berries. A piece of fruit works as a part of a healthy breakfast, as a snack or as dessert after meal.

Low-Fat Dairy Foods

Consume low-fat dairy products. A 2006 report published in the Journal of Human Hypertension found that supplementation with calcium lowered blood pressure in clinical trials. In addition to low-fat milk, try plain low-fat yogurt with fruit.

Choose Lean Meats

Eat three to six servings of lean meats like fish, poultry and lean beef. They provide protein without a lot of saturated fats. Avoid processed meats like hot dogs, sausage, bacon, cured or smoked meats, and hamburgers: Not only are they high in fat, but they also may contain lots of sodium.

Nuts, Seeds and Beans

The National Heart, Lung, and Blood Institute recommends eating nuts, seeds and beans about three times a week. These are good alternative protein sources on a diet for high blood pressure. Eat nuts and seeds as snacks and beans as a meal.

Eat Sweets Sparingly

Even a healthy diet for high blood pressure makes allowances for treats. Eat sweets only occasionally, less often than once a week.