One out of every three adults has high blood pressure, according to the American Heart Association. High blood pressure -- a measurement greater than 140/90 -- increases a person's risk of heart disease, kidney disease and stroke. It is, however, a controllable chronic illness. One key factor in reducing high blood pressure is to reduce sodium intake. There are a number of healthy low-sodium diets people can follow to help lower blood pressure.
DASH Diet
The DASH diet, Dietary Approaches to Stop Hypertension, is a low-sodium diet specifically designed to reduce blood pressure. People with high blood pressure who follow the DASH diet have been able to reduce their blood pressure by 8 to 14 points, according to MayoClinic.com. The diet limits total sodium intake to 1,500mg a day for those with high blood pressure. It also encourages the intake of nutrient-rich foods such as whole grains, fruits, vegetables, legumes and low-fat dairy products. The calcium, potassium and magnesium in these foods helps to reduce blood pressure. In addition to helping control blood pressure, DASH may also protect against osteoporosis, cancer and diabetes, according to MayoClinic.com.
The American Heart Association Diet
The purpose of the American Heart Association diet is to limit a person's risk of heart disease, and in addition to promoting a healthy blood pressure, the diet may also help to lower blood cholesterol levels. The diet recommends people eat at least 4 1/2 cups of fruits and vegetable a day. High-potassium fruits and vegetables, such as citrus fruits and lima beans, help to lower blood pressure by counterbalancing the effects of sodium. Fiber is also encouraged, with at least three servings of fiber-rich whole grains a day. The American Heart Association also recommends two servings of oily fish, such as salmon or tuna, a week for heart health. The omega-3 fatty acids found in oily fish lowers blood pressure, according to MayoClinic.com. Total sodium intake on the American Heart Association diet is limited to 1,500mg a day.
The Mediterranean Diet
The Mediterranean diet is an overall healthy diet that has been shown to reduce risk of heart disease, cancer, Alzheimer's disease and Parkinson's disease, according to MayoClinic.com. The diet is a plant-based diet, encouraging the intake of foods naturally low in sodium such as fruits, vegetables, whole grains, legumes, nuts and seeds. It discourages foods high in saturated fat, such as red meat and butter, and instead suggests people eat more fish, poultry and olive oil. The low-sodium Mediterranean diet limits the use of added salt and recommends using herbs and spices to flavor food.
References
- American Heart Association: Healthy Diet Goals
- MayoClinic.com: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- MayoClinic.com: The Mediterranean Diet
- American Heart Association: Blood Pressure
- American Heart Association: High Blood Pressure Statitics
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
