A person who has hypertension, also referred to as high blood pressure, has a systolic, "top" value, blood pressure reading equal to or greater than 140; and a diastolic, "bottom" value, reading of 90 or greater, according to the journals "Hypertension" and "Circulation." Accordingly, a diet appropriate for aiding in reducing these values should be a complement of proteins, fats and carbohydrates.
The Focus
Having hypertension does not need to preclude someone from eating a particular food group. However, it does emphasize eating the most nutritionally rich foods from each food group without over-consumption. Additionally, added substances to a diet such as salt and alcohol should be minimized because they are risk factors for elevated blood pressure, according to the journals "Hypertension" and "Circulation."
Food Groups
Breakfast, lunch and dinner should contain at least one food type from the carbohydrate, fat and protein groups. They don't need to be consumed in equal quantities, but need to be included because of their specific nutritional value to a diet. In general, the Mayo Clinic suggests a diet should be 45 to 65 percent carbohydrates, 10 to 35 percent proteins and 20 to 35 percent fats. However, people with hypertension need to ensure proteins are lean, fats are not saturated, and carbohydrates are complex.
Protein
Food consumption from the protein family needs to be as low fat and lean as possible for it to have an effect on heart health. This means foods such as skinless chicken, cold-water fish and pork should be cornerstones of protein meat sources, according to the Mayo Clinic. Whereas high saturated fat meat proteins such as red meat and non-skinless dark meat chicken should be avoided.
Fat
Fat consumption must be in moderation and should be unsaturated or polyunsaturated in nature. Nuts, seeds, cold-water fish, vegetable oils, walnuts, flax oil, peanut oil, canola oil, avocados and olive oil contain these healthy fats. Whereas fats from saturated sources such as red meat, butter, lard, tropical oils, chicken skin and pork belly should be avoided, according to the Mayo Clinic.
Carbohydrates
Proportionally, the largest part of a diet is carbohydrates. Thus, it is important to make sure the carbohydrate source is complex and categorized as a low number on the glycemic index. Some examples of these types of carbs by The Harvard School of Public Health include steel-cut oats, buckwheat, rolled oats, triticale, whole rye, hulled barley and green vegetables. Whereas carbs that are higher on the glycemic index scale and not recommended include starchy potatoes, white bread, sports drinks and candy.
References
- "Hypertension"; Report on the Prevention, Detection, Evaluation and Treatment of High Blood Pressure; A.V. Chobanian et al.; December 2003
- The Harvard School of Public Health: The Nutrition Source Carbohydrates
- Mayo Clinic; Dietary Fats: Know Which Types to Choose
- Mayo Clinic: Nutrition and Healthy Eating
- Mayo Clinic: How Meat and Poultry Fit in Your Healthy Diet
