The causes of hypertension, or high blood pressure, include genetic, environmental and lifestyle factors. Although hypertension may have no symptoms, it constitutes a major risk for heart disease, stroke and kidney damage. Maintaining a healthy weight, smoking cessation, regular exercise and a balanced diet can help to control blood pressure.
Low-sodium Foods
High sodium intakes are linked with hypertension and dietary sodium reduction may lower blood pressure. The American Heart Association reports that most Americans ingest an average of 3,436 mg of salt per day, the equivalent of almost two teaspoons. Lowering sodium intake to less than 1,500 mg a day can significantly reduce the health risks associated with high blood pressure. The American Heart Association claims it takes from eight to 12 weeks to lose the acquired taste preference for excessive salt. Cutting down gradually may make the adjustment easier. Fresh or homemade ingredients are less likely to contain hidden sodium; reading the Nutrition Facts panel on labels will provide information about specific grocery items. Spices may add flavor to low sodium foods. Some foods typically high in sodium that may have low- or no-salt versions include canned vegetables, soups, sauces, cheeses, frozen dinners, and snacks.
DASH Diet Foods
MayoClinic.com states that following the DASH diet will lower blood pressure a few points in as little as two weeks. DASH stands for Dietary Approaches to Stop Hypertension. Sodium, saturated fat and portion sizes are limited on the DASH diet, which suggests six to eight servings of whole grains, four to five servings of vegetables, four to five servings of fruit, two to three servings of low-fat dairy products, six or fewer servings of lean meat, fish or egg and two to three servings of fats and oils per day. Four to five servings per week of nuts and beans is recommended as the DASH diet is high in fiber and encourages occasional meatless meals.
Flavonoid-rich Foods
Flavonoids are a group of antioxidants found primarily in plants, fruits, berries and vegetables. They are high in foods such as dark chocolate, red wine and green tea. Regular consumption of flavonoid-rich foods may reduce blood pressure. These compounds are thought to relax arteries and inhibit platelet clumping associated with clots that may cause heart attack and stroke. Korean researcher K. Park and colleagues at Kyunghee University in Seoul tested the effects of Concord grape juice on 40 male hypertensive patients. Randomized into two groups, the subjects were given either a matched placebo or 5.5 ml of juice per kg of body weight daily, the equivalent of approximately 12.5 oz. for a 150 lb. man. Compared to baseline, the grape juice group averaged systolic blood pressures that were 7.2 mmHg lower and diastolic blood pressure that dropped an average of 6.2 mmHg by the end of eight weeks. Controls lowered blood pressures by 3.5 mmHg and 3.2 mmHg, respectively. The study was published in "Biofactors" in 2004.
