High blood pressure, or hypertension, is a common condition where the force of the blood against arterial walls is high enough to possibly cause future health problems, according to MayoClinic.com. One in three American adults suffers from high blood pressure, which, if left untreated, can harm arteries and organs such as the heart, brain, kidneys and eyes. A healthy, low-sodium, nutrient-rich diet may help control high blood pressure. Patients with high blood pressure should contact their doctor before making any dietary changes.
The DASH Diet
The Dietary Approaches to Stop Hypertension diet, also known as the DASH diet, is specifically designed to aid in preventing and lowering high blood pressure. According to the National Heart, Lung and Blood Institute, people following the DASH plan may see a decrease in their blood pressure as soon as two weeks after starting the diet. Over time, the DASH diet may help blood pressure drop as much as eight to 14 points, notes MayoClinic.com. The DASH diet consists of daily servings of whole grains, lean meats, fruits and vegetables that are rich in potassium, magnesium, fiber, protein and calcium.
Low-Sodium Diet
Sodium holds extra fluid in the body, which places added stress on the heart, according to the American Heart Association. Avoiding adding extra table salt to meals and eating less processed foods may help reduce high blood pressure. Lowering sodium levels is also an important part of the DASH diet. The standard DASH diet allows for no more than 2,300 mg of sodium a day and the lower sodium DASH diet only allows up to 1,500 mg.
Potassium
Potassium plays an important part in the regulation of high blood pressure because it decreases the negative effects of sodium. According to the American Heart Association, the average adult should consume approximately 4,700 mg of potassium daily. Potassium-rich foods include sweet potatoes, potatoes, greens, bananas, tomatoes, oranges, prunes, apricots, raisins, fat-free or low-fat milk, fat-free yogurt, halibut and tuna. Increasing potassium may harm older adults and those with kidney disorders and should only be done with a doctor's approval.
Alcohol
Alcohol consumption raises blood pressure by interfering with the flow of blood to and from the heart, according to the University of Maryland Medical Center. In addition, alcohol in the bloodstream pushes nutrient-rich blood away from the heart. The American Heart Association suggests limiting alcohol consumption to two drinks a day for men and one drink a day for women. Patients who find it difficult to lower their alcohol intake should contact their physician for help.
Things to Consider
While dietary changes may help decrease blood pressure, those who are overweight may also benefit from diet and exercise. According to MayoClinic.com, overweight people require additional oxygen and nutrients, resulting in a higher blood volume that puts additional strain on their arteries. Following a healthy diet such as the DASH plan and exercising regularly may help lower blood pressure. However, it is important to consult a doctor prior to making any dietary or lifestyle changes in order to create an individualized treatment regimen.
References
- MayoClinic.com: High Blood Pressure (Hypertension)
- National Heart, Lung, and Blood Institute: Your Guide to Lowering Your Blood Pressure With DASH
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- American Heart Association: Shaking the Salt Habit
- American Heart Association: Potassium and High Blood Pressure
- University of Maryland Medical Center: High Blood Pressure: Tips to Stop the Silent Killer
