Hypertension is the medical term for high blood pressure. Because this condition has no symptoms, it is commonly referred to as a "silent killer," notes the University of Maryland Medical Center. Hypertension is one of the leading causes of atherosclerosis, or hardening of the arteries, and is a contributor to heart disease. While most people with hypertension need prescription medicines to regulate blood pressure, nutritional changes may also help combat hypertension. Nutritional therapy is not designed to replace conventional treatment, and you should consult your doctor before changing your diet.
Avoid Sodium
The effects of sodium on hypertension vary from person to person, but high sodium intake is generally associated with high blood pressure. According to the University of Maryland Medical Center, reducing sodium intake can help lower blood pressure in some people. Although skipping table salt is a good start, you should also avoid canned and processed foods, as well as fast food meals, which typically contain high sodium levels. Limit your sodium intake to 2,400 mg per day.
Increase Potassium Intake
While reducing sodium is important for fighting hypertension, increasing your potassium intake can enhance the effects of a low-sodium diet, according to Health Communities, a website developed and monitored by physicians. The Potassium Rich Foods website notes that apricots, bananas, avocados and lima beans are all high in potassium.
Eat Fresh Fruits and Vegetables
According to the University of Maryland Medical Center, most Americans eat too many foods laden with fats and not enough fresh fruits and vegetables. the Dietary Approaches to Stop Hypertension diet recommends increasing your intake of uncanned, unprocessed vegetables and fruits to help lower blood pressure. The Colorado State University website adds that these foods tend to be rich in magnesium, potassium and dietary fiber, all of which are essential for regulating blood pressure levels. This dietary change may also help people who are at risk for hypertension.
Increase Whole Grain Intake
Whole grains are rich in dietary fiber, and may help reduce the effects of hypertension, notes the University of Maryland Medical Center website. The Colorado State University website recommends eating seven to eight servings of whole grains per day under the DASH diet.
Choose Low-Fat Dairy Products
Low-fat and fat-free dairy products provide the body with magnesium, calcium, protein and potassium, according to the Colorado State University website. Add two to three servings of low-fat or fat-free milk, yogurt or cheese to your diet to help combat high blood pressure.
