Blood pressure refers to the force of blood pushed through the walls of the arteries. High blood pressure occurs due to a variety of factors, some unchanging, such as age and gender or modifiable factors, such as diet and exercise. The National Heart Lung and Blood Institute notes that anyone can develop high blood pressure, however, once it occurs it lasts a lifetime. Managing high blood pressure involves making changes to diet, regularly monitoring heart health through attending physical exams and changing unhealthy lifestyle habits.
DASH Diet
The Dietary Approaches to Stop Hypertension, or DASH, Diet is a lifelong approach to eating the right amount of nutrients, controlling portions while also consuming a variety of foods for managing blood pressure. MayoClinic.com indicates that within two weeks of starting the DASH Diet, blood pressure is reduced by a few points, and over time is decreased significantly. The DASH Diet emphasizes eating low sodium foods, with total daily sodium consumption not exceeding 2,300 mg. Eating nutritional food and following serving portion recommendations are also important in this diet. Eating whole grains, vegetables and fruits as well as dairy, lean meats and nuts are encouraged. Alcohol use is discouraged, however, the suggested intake is not to exceed two drinks per day. The DASH Diet is the primary diet recommended for individuals with high blood pressure, according to the National Heart Lung and Blood Institute.
Mediterranean Diet
The Mediterranean Diet is similar to the DASH plan, with one main difference being the emphasis in higher use of olive oil, which is not shared by the DASH diet. According to a 2004 study reported by the "American Journal of Clinical Nutrition," the Mediterranean Diet is associated with lowering arterial blood pressure, when utilized long-term. Other components of this diet include moderate red wine consumption, daily physical activity and replacing saturated fats with unsaturated fats and omega-3 fatty acids. Salt use is discouraged and replaced with herbs and spices. Red meat consumption is limited to monthly and substituted for eating fish or poultry weekly. Plant-based foods such as vegetables, fruits and grains are the primary staple of this diet.
Heart Healthy Diet
The Heart Healthy Diet focuses on keeping cholesterol low by eating a low fat and low sodium diet, which directly impacts blood pressure. The Ohio State University Medical Center notes that this diet encourages satisfying appetite by eating raw vegetables, drinking sugar free beverages and not skipping meals. Decrease total fat intake, replace salt with herbs or spices and prepare lean meats by baking, grilling or roasting. The Heart Healthy Diet encourages eating foods from the basic food groups in the recommended serving portions, but is not as encouraging about engaging in physical activity or using alcohol to aid in lowering cholesterol.
References
- Mayo Clinic: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- "American Journal of Clinical Nutrition"; Olive Oil, the Mediterranean Diet, and Arterial Blood Pressure; Theodora Psaltopoulu, et al; October 2004
- Cleveland Clinic: Low-Sodium Diet Guidelines
- Ohio State University Medical Center: Heart Healthy Diet
- National Heart Lung and Blood Institute: High Blood Pressure
