A hypertension diagnosis can feel overwhelming, but there are ways to combat this disease. Becoming proactive by eating well and following a heart healthy diet is often the first step to naturally reducing blood pressure. According to the Mayo Clinic, the DASH diet, which stands for dietary approaches to stop hypertension, can help someone who is looking to lower his blood pressure. The DASH diet emphasizes certain food groups to work toward a healthier heart.
Sodium Intake
A diet high in sodium or salt can increase blood pressure because sodium causes your body to retain water. Water retention means the heart has to work harder to move blood, which increases blood pressure. The American Heart Association suggests limiting sodium intake to 1,500 milligrams per day to reduce hypertension.
Grains
Whole-grain foods are naturally low in fat and can provide much of your daily fiber intake. The Mayo Clinic recommends eating six to eight servings per day, where a serving constitutes one slice of bread or 1 ounce of cereal, rice or pasta. It is necessary to keep track of your intake; reaching the recommended servings of whole grains is easy to achieve.
Fruits and Vegetables
Fruits and vegetables should be a staple of any healthy diet. For a person combating hypertension, this is particularly important. Fruits and vegetables can provide a low-fat, low-sodium and low-calorie way to meet vitamin, mineral and caloric goals. The Mayo Clinic suggests eating four to five servings of each, where one serving of fruit is one medium sized piece, and one serving of vegetables is one half cup of cooked veggies.
Proteins
A diet to combat hypertension should focus on lean proteins. Limiting red meat intake and choosing low-fat meats such as turkey, chicken and fish is the healthy way to go. The American Heart Association even suggests using beans as a low-fat, low-calorie way to eat your protein intake for the day.
Fats
The DASH diet urges dieters to aim for 30 percent or less of calories to come from fat in one day. According to the Mayo Clinic, the diet emphasizes consuming unsaturated fats rather than saturated or trans fats.
Dairy
The Mayo Clinic suggests choosing low-fat dairy products such as skim milk and low-fat cheeses. You should choose cheese products wisely as these often contain high amounts of sodium. Try limiting dairy intake to two to three, 1-ounce servings per day.
