Blood pressure readings measure the force of the blood pumping against the walls of blood vessels. Blood pressure may increase when frightened or stressed, or after exercising, but long-term high blood pressure may cause heart disease and stroke. To lower high blood pressure, physicians may recommend patients stop smoking, exercise more and reduce salt intake. A variety of diets may lower blood pressure as well.
DASH Diet
Dietary Approaches to Stop Hypertension, or the DASH Diet, effectively prevents and manages high blood pressure. Adhering to this diet will lower high blood pressure. The DASH diet recommends daily consumption of seven to eight servings of grains; four to five servings of vegetables; four to five servings of fruit; two to three servings of fat-free or low-fat dairy products; six servings or fewer of lean meats, poultry and fish; two to three servings of fats and oils; and five or fewer servings of fats, as well as four to five servings of nuts, seeds and legumes each week.
Vegetarian Diet
According to the American Heart Association, eating a vegetarian diet can reduce high blood pressure. There are several vegetarian options to choose from. Those who eat a vegan diet ingest fruits, vegetables, dried beans and peas, grains, seeds and nuts. Including cheese and other dairy products in a vegan diet is called lactovegetarian. An ovo-lactovegetarian diet includes eggs as well as dairy.
WELL Diet
The WELL Diet, a plan based on the DASH diet, reduces sodium intake, resulting in a reduction in blood pressure. The eating plan includes daily servings of four or more fruits, four or more vegetables and three or more nonfat dairy products, as well as three or more servings of fish, one or more servings of legumes, four servings of unsalted nuts and seeds, and two or fewer servings of red meat on a weekly basis.
References
- University of Illinois at Urbana/Champaign: What Does Blood Pressure Mean?
- Colorado State University Extension: DASHing to Lower Blood Pressure
- American Heart Association: Vegetarian Diets
- Calorie Lab: WELL diet effective in lowering blood pressure
- Pritikin Longevity Center & Spa: The Best Eating Plan for Hypertension
