It's funny. I went to the doctor not too recently and my BP was 150/95, that's high. Anyways, i was freaking out, and it went up to 160/100 before settling back to 138/82.
Now it's a solid 120/80 ish with in a turn of the week. But i found out that if you are borderline, i would eliminate potatoes, white bread, and starch. Sodium should be kept out. That said, you must try not to eat any prepackaged foods as much as possible. Even canned goods have high sodium, and specially avoid Ramen.
With that said, adding fiber, and making sure the bread you buy is stone ground wheat, or Wheat flour, and not enriched bleach flour, is very important. You can check for that easy since the flour formula is the easiest to find, (it's the first ingredient mentioned under Ingredients on the contents label).
I would tailor my diet like this.
Morning.
Cheerios.. try to get unsalted. eat with Yogurt.
1 glass of water.
Snack.
Banana with half PB sandwich. Peanut butter does have sodium, but it functions more as a protein balance to the fructose of the Banana.
Lunch.
Usually if you have a job, fast food is the only option if you don't want to break your wallet. I would advise subway for this.
Honey Grain wheat sub with Chicken breast and veggies/oil and mus as the dressing.
The oil isn't so bad because you WILL workout after work.
Pre game Snack aka workout
Apple, half PB sandwich
Dinner.
If you haven't had an active day. Eat a small bowl of oatmeal, sweetened with little honey.
If you had.
Chicken/Fish steamed with broccoli and brown rice and a glass of wine.
When you work out, make sure you SWEAT! SWEAT! and don't lift weights since they can raise your BP.
After you get your BP down, introduce weights slowly into your routine.
Also start with a good paced jog and try to have a calm long and enduring workout. Don't try to be Rambo.
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