Hypertension, also called high blood pressure, is a condition in which the force of the blood within your arteries is excessive and may lead to serious health problems, such as heart disease. Hypertension is preventable and reversible. According to the American Heart Association, a healthy diet is one of your strongest tools for preventing heart disease. For specified guidance or to determine what diet is best suited to you, consult your doctor or dietitian.
DASH Diet
The DASH diet, or dietary approaches to stop hypertension, is a program designed to help prevent and treat hypertension. Following the DASH diet may help you lower your blood pressure by several points in as little as two weeks, according to the Mayo Clinic, and as much as eight to 14 points over time. The DASH diet focused on reduced sodium intake, which seems to carry big influence among people prone to hypertension. Depending on your personal needs, you may opt to reduce your sodium intake to no more than 2,300mg daily--the standard DASH diet recommendation--or to no more than 1,500mg daily to follow the lower-sodium version of the diet. In addition, the DASH diet recommends specified amounts of food servings, based on your caloric and health needs. If you consume 2,000 calories per day, the DASH diet suggests six to eight servings of grains, four to five servings of vegetables, four to five servings of fruit, two to three low-fat dairy servings, six or fewer lean meat/poultry/fish servings and two to three servings of healthy oils per day. You can also enjoy modest amounts of nuts and seeds as well as five servings of sweets weekly. In addition to blood pressure benefits, the DASH diet may reduce your risks for cancer, osteoporosis and diabetes and improve your weight.
Heart-healthy Diet
While a heart-healthy diet may take numerous forms, many of the dietary recommendations geared toward improved blood pressure levels are similar. According to the American Heart Association, a heart-healthy diet contains rich amounts of fiber, appropriate amounts of healthy fats and a maximum of 1,500mg of sodium per day. Your fat intake should account for 25 to 35 percent of your daily calories. Limit saturated fats, such as those found in fatty red meat, poultry skin, whole milk and butter, to 7 percent or your daily calories. Limit trans-fats--found in margarine, partially hydrogenated vegetable oil, fast food and numerous processed snack foods--to no more than 1 percent of your daily calories. The American Heart Association also recommends no more than 300mg of dietary cholesterol daily, or 200mg daily if you have high cholesterol. In addition, your fiber intake should equal 25 to 35g of dietary fiber daily, preferably in the form of whole foods, such as whole grains, vegetables and fruits. To best apply these principles, seek a diet based on whole natural foods, such as vegetables, fruits, whole grains, legumes, nuts, seeds, low-fat dairy products, fish, lean poultry and plant-based oils. Limit your intake of processed snack foods, deep-fried foods and sugary beverages and sweets. When you consume foods high in sugar, fat or sodium, keep your portions modest.
Vegetarian/Vegan Diet
A diet free of meat and/or dairy products may help prevent and manage blood pressure levels. According to research published in Public Health Nutrition in 2002, involving 11,004 British men and women between ages 20 and 78, adults who ate meat-containing diets exhibited highest blood pressure levels compared to non-meat eating adults. The lowest incidence of hypertension was seen among vegetarians and vegans. For best results, seek a vegetarian or vegan diet based on whole, natural foods, such as fruits, vegetables, legumes, tofu, whole grains and plant-based oils. If you consume dairy, opt for low-fat options, since high-fat dairy products tend to contain high amounts of saturated fat. Since both the Mayo Clinic and the American Heart Association recommend limiting processed foods, particularly those high in sugar and fat, keep your intake of commercially prepared snack foods to a minimum. To reap broadest nutritional benefits, consume a variety of healthy foods routinely.
