High blood pressure describes a condition that occurs when the force of the blood against the blood vessels increases. Also known as hypertension, high blood pressure affects 1 of 3 adults in the United States according to the National Heart Lung and Blood Institute. Because so many factors contribute to high blood pressure, including diet and exercise, patients can control high blood pressure through changes in diet. The DASH -- the Dietary Approaches to Stop Hypertension -- diet provides a low-fat, low-salt, low cholesterol way of eating that emphasizes high fiber, potassium, calcium and magnesium. Incorporating the following types of food into the daily menu therefore helps lower blood pressure.
Whole Grains
The DASH diet plan recommends eating 10 to 11 whole grain servings per day for a diet consisting of 2600 calories, according to the U.S. Department of Health and Human Services. Whole grains consist of the bran, germ and endosperm, such as whole wheat or brown rice, and provide a rich source of fiber while remaining low-fat. Fiber---defined as the portion of a plant product that cannot be digested, provides a feeling of fullness for longer, which helps patients lose weight. Weight loss, along with the effects of high fiber, helps to reduce high blood pressure.
Fruits
The DASH diet emphasizes eating plenty of fruits, at least five servings a day. Many fruits provide a good source of fiber, such as raspberries, apples, strawberries and bananas. Because an excessive amount of sodium, or salt, contributes to high blood pressure, patients should make sure they consume plenty of potassium. Potassium helps to regulate the volume of water in the blood and may counterbalance the effects of high sodium, according to Colorado State University Extension. Fruits high in potassium and low in fat include apricots, avocados, bananas and cantaloupe.
Vegetables
Vegetables, especially green and leafy vegetables, provide essential vitamins and minerals while remaining low in fat, cholesterol and sodium. Vegetables such as collard greens, spinach and broccoli provide a rich source of potassium, magnesium and fiber. The DASH diet recommends eating five to six serving of vegetables per day. Other vegetables, such as potatoes and lima beans, also provide both fiber and potassium.
Dairy Products
The DASH diet includes eating or drinking at least three servings of low-fat dairy products each day. Dairy products, as defined by the United States Department of Agriculture, include any product produced from milk that retains the calcium content. Good sources of low-fat diary include low-fat milk, low-fat yogurts and reduced fat cheeses.
