Not long ago, the diet to lower blood pressure was one of exclusion---the avoidance of salt and high-sodium foods. This was the best advice doctors had for patients with high blood pressure, or hypertension, which now afflicts one in four Americans and is a leading cause of heart disease and stroke, according to the Centers for Disease Control. But the current dietary approach to this public health crisis emphasizes inclusion, that is, the consumption of adequate amounts of specific healthy foods.
Fruits and Vegetables
One of the most widely recognized dietary treatments to lower blood pressure is the DASH diet (Dietary Approaches to Stop Hypertension). This plan promotes fruit and vegetable intake, especially those foods containing potassium and magnesium, such as tomatoes, carrots, broccoli, spinach, sweet potatoes, bananas, cantaloupe and oranges. DASH recommends eight to ten servings of fruit and vegetables daily.
Low-Fat Dairy Products
Dutch researchers recently concluded that eating dairy products helped reduce the risk of high blood pressure, according to a 2009 article in the "American Journal of Clinical Nutrition." Because weight control is imperative for individuals with this disease, only low-fat and non-fat versions of milk, yogurt, cottage cheese or cheese are allowed. Most cheeses are high in sodium--check the label for the best choices. The DASH diet includes two to three servings of dairy products per day.
Nuts, Seeds and Legumes
Many nuts and seeds, eaten in small amounts, are excellent sources of heart-healthy fats. Along with dried peas and beans, they also contribute protein and fiber. Because these foods contain hundreds of calories per handful, DASH recommends only four to five servings a week for individuals with high blood pressure. Dynamos from this group include almonds, sunflower seeds, kidney beans and lentils.
Whole Grains
To help lower blood pressure, those with hypertension should eat six to eight servings of whole grains daily, foods packed with fiber, vitamins and minerals. Make sure the first ingredient listed on bread labels is 100 percent whole grain, and go light on added fats such as butter, margarine and mayonnaise. Whole wheat breads, whole grain oats or pastas and brown rice are a few examples from this food list.
Lower-Sodium Foods
Cutting back on sodium intake is still important for those with high blood pressure. Even if one uses no added salt, sodium lurks in many processed foods, from breakfast cereals to fast food tacos. The American Heart Association recommends that those trying to reduce the risk of heart disease reduce sodium intake to less than 1,500 mg per day. As a reference, one teaspoon of salt contains 2,400 mg of sodium and a serving of many canned soups has more than 500 mg. Although it's usually not necessary to purchase low-sodium foods to control blood pressure, comparing the sodium content on food labels can help consumers find the most acceptable items.
References
- Centers for Disease Control: Racial/Ethnic Disparities in the Prevalence, Treatment, and Control of Hypertension
- "Hypertension": DASH Diet Is Effective Treatment for Stage 1 Isolated Systolic Hypertension; Thomas J. Moore, et al.; 2001
- National Institutes of Health: Healthier Eating with DASH
- "American Journal of Clinical Nutrition": Inverse Association Between Dairy Intake and Hypertension--The Rotterdam Study; Marielle F. Engberink, et al.; 2009
- American Heart Association: Sodium (Salt or Sodium Chloride)
