Making a few dietary changes can help reduce high blood pressure, or hypertension. The U.S. Department of Health and Human Services has created the DASH Eating Plan, or Dietary Approaches to Stop Hypertension. The diet emphasizes fruits, vegetables, whole grains, nuts and beans, low-fat dairy, lean meats and decreasing sodium intake. The diet likely differs considerably from your typical diet, but making small dietary changes can have a large impact toward reducing high blood pressure.
Step 1
Make meals from scratch, rather than using prepared and convenience foods. Foods such as frozen meals, canned goods, boxed meals and bagged snacks are frequently loaded with salt. Many with high blood pressure are sensitive to salt in their diet and see improvement on a low-salt diet.
Step 2
Include more fruits and vegetables in your meals. There is no right or wrong produce selection, but try to include as much variety of colors as possible. Choose green vegetables such as spinach or broccoli, orange-colored foods, like carrots or oranges, and red or purple colors from berries.
Step 3
Flavor foods without salt. Good flavor substitutes to try include garlic, onions, fresh herbs, vinegar and lemon or lime juice. Or, try salt-free seasoning mixes, such as Ms. Dash. Adding salt to foods is an easy way to increase the foods flavor, but it is important to limit salt intake to reduce blood pressure. The DASH diet recommends limiting daily sodium intake to 1,500mg.
Step 4
Choose low-fat or fat-free dairy products and lean cuts of meat. Use olive oil to receive heart-healthy monounsaturated fats. Also, try to include fatty fish, like salmon, in your diet a few times per week, which contain omega-3 fatty acids. According to the University of Maryland Medical Center, omega-3 fatty acids may help reduce high blood pressure. Foods high in saturated and trans fats may contribute to high blood pressure.
Step 5
Include more plant-based proteins in your diet. Foods such as nuts and beans are good sources of plant-based proteins and may help to reduce high blood pressure. These foods contain heart-healthy minerals, like magnesium and potassium, and are good sources of dietary fiber. Pairing nuts and beans with whole grains creates complete proteins that are rich in many vitamins and minerals necessary for optimal heart health.
Things You'll Need
- Vinegar
- Lemon or lime juice
- Ms. Dash seasoning
