About 59 million American adults 18 and older have hypertension or are being treated to prevent it. Adults with pre-hypertension have increased risk of cardiovascular disease, diabetes and organ disease. The good news is a reduction of systolic blood pressure of only 2 mm of mercury may decrease risk of a fatal stroke or coronary heart disease. Simple lifestyle modifications like changing diet can make a difference.
Avoid the Salt Shaker
Sodium should be limited to no more than 2.4 g a day, or less for those who already have high blood pressure. That's only 1 tsp. of table salt. Use other spices and salt-free seasonings on the table and in cooking instead. Salt substitutes that may interfere with some types of medication should be discussed with a doctor.
Avoid Processed Foods
Processed foods can contain high levels of sodium. Check the labels when purchasing packaged foods. Entire meals should have no more than 800 mg, and snacks should have no more than 140 mg of sodium per serving. Check food labels for hidden sources of sodium, including baking soda, soy sauce and monosodium glutamate, listed as MSG.
Consume Whole Grains
Whole grains are a good source of magnesium, a potential regulator of blood pressure. Try adding different grains to your diet, including quinoa, amaranth, bulgur, barley and millet.
Consume Fruits and Vegetables
Fruits and vegetables provide potassium, which has been inversely related to blood pressure and stroke mortality. Try roasting an assortment of vegetables at dinner and take the extras for lunch or an afternoon snack.
Consume Low-Fat Dairy Products
Calcium from dairy products vs. nondairy calcium sources has been associated with a lower incidence of stroke. Milk proteins, especially those from fermented dairy products, have been found to lower blood pressure. Choose the low-fat products to avoid excess fat and calorie intake.
Switch to Olive Oil
Both the amount and type of fat have been studied with respect to blood pressure, and one stands out -- olive oil. In 1999, researchers from Italy found adding three to four spoonfuls of extra virgin olive oil after cooking significantly lowered the need for anti-hypertensive medication in 23 hypertensive patients.
Consume Plant Protein
Fewer vegans have hypertension than meat eaters. This may be because the vegan diet tends to be higher in polyunsaturated fatty acids and lower in total and saturated fats. Replace animal proteins with nuts, nut butter and soy at meals and snacks.
Limit Sweets
The risk of developing hypertension is two to six times higher in overweight compared with normal weight people. Maintaining a proper weight is essential to lowering blood pressure. Watch your sweets and sweetened beverage intakes, as these are often the source of excess calories. Intake should be limited to no more than 1 tbsp. of sugar five times a week.
Limit Alcohol
Too much alcohol can raise blood pressure, damage organs and can lead to excess weight gain. If you drink alcoholic beverages, stick to one a day for women and two drinks for men.
Try the DASH Diet
The National Heart Lung and Blood Institute sponsored research studies proving the Dietary Approaches to Stop Hypertension Diet works. Following the DASH Diet lowers blood pressure and can help you lose excess weight. Those with renal disease should talk to their doctors about DASH, because this diet is high in potassium, phosphorus and protein.
References
- "Krause's Food & Nutrition Therapy"; L. Kathleen Mahan, Sylvia Escott-Stump, Editors; 2008
- "Journal of the American Medical Association"; Primary prevention of hypertension: Clinical and public health advisory from the National High Blood Pressure Education Program; PK Whelton, J He, LJ Appel, JA Cutler, S Havas; October 2002
- National Heart Lung and Blood Institute: Your Guide to Lowering Blood Pressure
- Archives of Internal Medicine: Olive Oil and Reduced Need for Antihypertensive Medication
