By michael - March, 30th 2014

Most people know about the strong link between a healthy diet and disease prevention. But did you know that what you eat — or don't eat — may lower or prevent high blood pressure? Also, weight loss, if you are overweight or obese, is a safe and effective way to lower blood pressure. When it comes to lowering your blood pressure, these foods are among your best bets.

While blood pressure rises and falls naturally, sustained elevation — otherwise known as high blood pressure, or hypertension — can damage your heart, kidneys, and even brain.

More than 65 million Americans have the condition — caused by stress, aging, a poor diet, not enough exercise, obesity, smoking, or just plain genetics — and which can be managed in part by cutting back on sodium, according to the American Heart Association.

The recommended daily allowance of sodium is no more than 2,300 mg — about 1 teaspoon of table salt — which adds up fast. These switches — also good for those who want to maintain low blood pressure — can help you cut your salt intake without sacrificing flavor.

1. Say No to Pre-Packaged Frozen Dinners

They’re quick and easy to prepare, but many frozen meals also pack a huge sodium punch — as much as 1,800 mg in one dish, according to MSNBC.com — and many of them don’t have enough vegetables to …

Many foods and dietary factors affect blood pressure. Studies show a high-sodium diet increases blood pressure in some people. In fact, some studies show that the less sodium you eat, the better blood pressure control you might have — even if you're taking blood pressure medications. Findings also show that potassium, magnesium, and fiber may also affect blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber and low in sodium. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.

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