High blood pressure, or hypertension, is a precursor to heart disease. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death among Americans. The American Heart Association states one in three Americans suffers from hypertension. People with high blood pressure should follow a heart-healthy diet.
DASH Diet Foods
The DASH diet, or Dietary Approaches to Stop Hypertension, decreases blood pressure and cholesterol, according to a 2001 study by the National Heart, Lung, and Blood Institute. The diet recommends four to five servings of both fruits and vegetables a day. Whole grains, which should account for six to eight servings, include breads, cereals and pastas. Two to three servings of low-fat dairy products are also recommended.
During the 2001 study, participants ate foods high in potassium, which may counteract sodium. According to MayoClinic.com, eating foods rich in potassium decreases blood pressure. Potassium-rich foods include bananas, avocados, sweet potatoes and edamame.
High Sodium Foods
Patients suffering from high blood pressure should avoid high sodium foods. Increased sodium retains fluid in the body thereby causing the heart to work harder. Sodium is often found in canned, processed and packaged food.
Patients should real all nutrition labels and look for the words "sodium", "salt" or the term "Na." The American Heart Association says some foods that contain higher levels of sodium in their natural state include olives, cheeses, seafood and some beans.
Some forms of sodium, such as sodium benzoate, are added to preserve food. The product is often found in condiments such as salad dressings and relishes. Table salt naturally is not recommended when on a low-salt diet to control blood pressure. Instead, a person may choose to flavor food using other herbs and spices for different tastes. Dill, curry, ginger and caraway seeds are just a few alternatives to table salt.
Low-fat Oils and Foods
According to the American Heart Association, patients suffering from high blood pressure should decrease the amount of saturated and trans fats in their diets. These foods include whole milk products, tropical oils, fatty meats and partially hydrogenated vegetable oils. Fried foods such as donuts, French fries and corndogs are particularly high in trans fats and should be avoided.
Healthy oils include canola, olive and flaxseed. Nuts, sunflower seeds and avocados are high in polyunsaturated or monounsaturated oils. These fats should be used instead of fats with high saturation content. The American Heart Association recommends eating a handful of nuts daily.
References
- Centers for Disease Control and Prevention: FastStats: Leading Causes of Death
- American Heart Association: Hypertension
- National Heart, Lung, and Blood Institute: DASH Hypertension Diet Also Lowers Cholesterol, Finds New NHLBI-Funded Study
- Cooking Light: More Potassium, Please
- National Heart, Blood and Lung Institute: Lowering Your Blood Pressure with the DASH Diet
