High blood pressure, or hypertension, is a risk factor for heart disease and heart failure, stroke and kidney disease. It is a major health and economic burden as well, with approximately one-third of all adults in the U.S. afflicted by high blood pressure, according to the U.S. Centers for Disease Control and Prevention. Healthy food choices can play a significant role in maintaining healthy blood pressure levels.
Low Sodium
Sodium is a mineral that helps the body maintain proper fluid balance, but too much sodium causes the body to retain water and increases blood pressure. It is found in a variety of foods and MayoClinic.com recommends between 1,500 and 2,400 mg of sodium per day for healthy adults and less than 1,500 mg for those with high blood pressure. This can be accomplished by eliminating or reducing the amount of salt added to meals and replacing it with herbs or other spices. Limiting processed foods such as frozen dinners and potato chips, which have high amounts of sodium, and choosing low-sodium or low-salt labeled foods, is helpful.
Potassium
The American Heart Association recommends that the average adult consume approximately 4,700 mg of potassium per day. Along with helping the body function properly, potassium lessens the effects that sodium has on blood pressure. Fruits and vegetables have high amounts of potassium as well as fish and low-fat or 1 percent dairy products. Foods with high levels of potassium include papaya, bananas, prune juice, raisins, melons and pears, according to Drugs.com.
Limit Alcohol
Drinking moderate amounts of alcohol may potentially lower blood pressure slightly, but drinking more can negatively affect health and increase blood pressure, according to MayoClinic.com. Heavy drinkers can lower blood pressure by several points by cutting back alcohol consumption to moderate levels -- defined as one drink per day for women and men older than 65, and two drinks per day for men younger than 65, according to MayoClinic.com. Alcohol can also interfere with blood pressure medications, making them less effective.
DASH
The DASH eating plan, which stands for "Dietary Approaches to Stop Hypertension," is a plan developed from clinical studies looking at how certain nutrients in foods affect blood pressure. This American Heart Association-endorsed plan is low in saturated fats, sodium and cholesterol and rich in fruits, vegetables and reduced-fat dairy products. Reducing red meats and sweets while increasing consumption of whole grains, fish, poultry and nuts is beneficial. The diet should also be provide ample amounts of magnesium, potassium, calcium and fiber, according to the National Heart, Lung and Blood Institute.
References
- U.S. Centers for Disease Control and Prevention: High Blood Pressure Facts
- MayoClinic.com: High blood pressure (hypertension)
- Drugs.com: Potassium Content Of Foods List
- American Heart Association: Potassium and High Blood Pressure
- MayoClinic.com: Does drinking alcohol affect your blood pressure?
- National Heart, Lung and Blood Institute: DASH Eating Plan
