High blood pressure (hypertension) can increase the risk of heart attack, stroke, heart disease and other diseases. An article published in the "Journal of the American Society of Nephrology" in 2003 by a professor at John's Hopkins Medical Institution reported that lifestyle modifications like diet can lower blood pressure. The article specifically mentioned limiting sodium and alcohol, increasing potassium and following the DASH (Dietary Approaches to Stop Hypertension) diet. The DASH diet is an eating plan that focuses on including whole grains, fruits and vegetables, lean meats, nuts, seeds, legumes, unsaturated fats and potassium-rich foods, while limiting sodium, added sugar and saturated fats.
Low-Sodium foods
The U.S. Food and Drug Administration supports the statement, "Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors". Americans currently eat 3,300-4,200 mg of sodium (salt) a day which is much more than the 2,400 mg recommended by federal guidelines. According to the National Institutes of Health (NIH) studies have found that DASH diets with 1,500 to 2,300 mg of sodium lowered blood pressure. DASH diet guidelines recommend limiting high-sodium foods like processed and convenience foods, canned foods and instant/flavored rice and pastas. The best low-sodium foods are fresh fruits and vegetables, fresh meats, poultry and fish, dried beans, legumes and lentils, unsalted nuts and spices. Shop for packaged foods labeled "low sodium," "reduced sodium" and "no salt added."
Potassium Foods
The DASH diet encourages a potassium-rich diet to reduce high blood pressure and advocates that individuals get potassium through foods sources rather than supplements. Potassium comes from a variety of sources including fruits and vegetables, milk and fish. Foods that are extremely high in potassium are potatoes and sweet potatoes, spinach, zucchini, tomatoes, bananas, apricots, oranges, soybeans, lentils, kidney beans, split peas, almonds, milk and yogurt, cod, halibut, tuna and pork tenderloin.
Fruits and Vegetables
Fruits and vegetables are naturally low in sodium, calories and fat while full of vitamins, minerals (including potassium), fiber and antioxidants. Diets high in fruits and vegetables help to support a healthy weight and, according to the American Heart Association (AHA), weight management is critical in maintaining a normal blood pressure. The DASH diet recommends 4 to 5 servings each of fruits and vegetables daily from a variety of sources in many different colors.
Fish Oil
According to researchers from the University of Connecticut Health Center who published a study in 2007 in "Connecticut Medicine" on the role of fish oil (omega-3 fatty acids) in high blood pressure, fish oil has a small but significant effect on lowering blood pressure. The AHA recommends eating fish high in omega-3 fatty acids like salmon, mackerel, herring, lake trout, sardines, cod and tuna at least twice a week.
Other Foods
Other foods that will help maintain a healthy blood pressure by promoting a healthy weight and supporting general health, according to the AHA, are whole grains that are high in fiber, fat-free or low-fat dairy products, beans, lean meats and poultry, foods low in saturated and trans-fats, and foods without added sugar.
References
- American Heart Association: Prevent and treat high blood pressure
- "Connecticut Medicine"; The role of fish oil in hypertension; H. Yang, A Kenny; October 2007
- "Journal of the American Society of Nephrology"; Lifestyle modification as a means to prevent and treat high blood pressure; L.J. Appel; 2003.
- United States Food and Drug Administration: Health Claims
- "Your Guide to Lowering Your Blood Pressure with DASH"; U.S. Department of Health & Human Services, National Institutes of Health, National Heart, Lung and Blood Institute; 2006
