Heart Disease is the number one killer of both men and women in the United States, according to the American Heart Association. Hypertension, also known as high blood pressure, is a risk factor for heart disease. A healthy diet and lifestyle can improve blood pressure and lower risk of heart disease. Consult with a physician before making changes to the diet.
American Heart Association Diet
The American Heart Association diet is designed to reduce a person's risk of heart disease. The diet emphasizes fruits, vegetables and whole grains and suggests sodium be limited to 1,500 mg a day. High intakes of potassium in foods such as fruits and vegetables have been shown to lower blood pressure by counterbalancing the affects of sodium. High dietary sodium intakes leads to fluid retention and an increase in blood pressure. The American Heart Association diet also recommends fatty fish twice a week. The omega-3 fatty acid in fish such as salmon and lake trout has been shown to reduce blood pressure, according to MayoClinic.com. The diet also encourages the intake of magnesium-rich nuts, seeds and legumes and recommends saturated fat be limited to less than 7 percent of total calories.
The Mediterranean Diet
The Mediterranean diet is a diet for heart health, according to MayoClinic.com. People who follow the Mediterranean style of eating have lower rates of cardiovascular disease. In addition to reducing the risk of heart disease, people who follow the Mediterranean diet also have lower rates of Alzheimer's and Parkinson's diseases. The diet is a plant-based diet, emphasizing the intake of fruits, vegetables, whole grains, nuts, seeds and legumes. The magnesium found in foods such as nuts, seeds and legumes promotes a normal blood pressure, according to the Office of Dietary Supplements. The Mediterranean diet also encourages the use of monounsaturated fats such as olive oil. Properties in olive oil help to reduce cholesterol levels, another heart disease risk factor. The diet also recommends fish and poultry a few times a week and limits the intake of red meat to a couple of times a month. Instead of salt, people who follow the Mediterranean diet use herbs and spices to flavor food.
DASH Diet
Dietary Approaches to Stop Hypertension, or DASH, diet was designed specifically to reduce blood pressure. The diet is an overall healthy diet that encourages the intake of whole grains, fruits, vegetables, lean proteins and low-fat and fat free dairy products. DASH places an emphasis on the foods high in potassium, magnesium and calcium, all important nutrients for blood pressure control. DASH also suggests people with hypertension limit their total sodium intake to 1,500 mg a day. People who follow the DASH diet have been able to decrease their total blood pressure by 8 to 14 points, according to MayoClinic.com.
References
- American Heart Association: Healthy Diet Goals
- MayoClinic.com: Mediterranean Diet
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- American Heart Association: Potassium and High Blood Pressure
- Office of Dietary Supplements: Magnesium
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
