High blood pressure, also known as hypertension, is defined as a blood pressure above 140/90 mm Hg, according to FamilyDoctor.org. It is a common medical condition, affecting over sixty-five million Americans. Although hypertension is often treated with medication, lifestyle factors such as diet and exercise have been shown to influence blood pressure. For someone with high blood pressure looking to control his condition through diet, a typical meal should emphasize fruits, vegetables and fiber, while minimizing alcohol, caffeine, animal products and sodium.
Background
Primary hypertension is the term applied to the 95 percent of cases in which no cause for hypertension can be identified. Onset is usually between ages 25 and 55. Approximately 5 percent of patients with high blood pressure have identifiable causes, including kidney and thyroid disease. Secondary hypertension, as this is called, is less influenced by diet. For these cases, treatment must be directed at the cause, and often includes medication, according to Stephen J. McPhee, et al., in "Current Medical Diagnosis and Treatment."
Lifestyle Factors
For primary hypertension, scientific studies have shown that the following interventions have some effectiveness in lowering blood pressure, according to Joel Fuhrman, M.D., in "Eat to Live":
Weight loss
Sodium restriction
Increased potassium intake
Increased calcium and magnesium intake
Alcohol restriction
Caffeine restriction
Increased fiber intake
Increased consumption of fruits and vegetables
Increased physical activity or exercise
Studies have shown controlling sodium intake and weight loss to be especially effective in reducing blood pressure, even in the elderly, according to Fuhrman. In fact, non-meat eaters, especially vegans, have lower blood pressures than meat eaters, which may be due to differences in body weight, according to P.N. Appleby, et al., in their study published in the 2002 issue of "Public Health Nutrition."
Tips
To lower your blood pressure through diet, limit salt consumption to less than 1500 mg per day, according to the Mayo Clinic. Substitute potassium salt for regular salt. Limit alcohol consumption to one to two drinks per day. If you drink more than two cups of coffee per day, try using decaffeinated versions. To include more produce in your diet, snack on fruit and make vegetables the main course at lunch or dinner. Substitute meats like chicken and fish for beans.
Other Therapies
Cigarettes and other tobacco products have a transient effect on blood pressure. It is best not to smoke. Relaxation techniques are also effective in lowering blood pressure, according to FamilyDoctor.org. Although there is insufficient evidence, blood pressure may be lowered by consuming certain supplements. These include garlic and vitamin C. Before trying these or other supplements, always consult your physician.
Considerations
Blood pressure at or below 120/80 is considered normal. However, the risk for strokes and heart attacks starts climbing at blood pressures above 115/70, according to Fuhrman. Between 120/80 and 140/90 is considered prehypertension. If you have not had your blood pressure checked within the last year, visit your primary physician. If you already have high blood pressure, more frequent visits to the doctor may be necessary. A blood pressure above 180/110 mm Hg could indicate damage to your kidneys or nerves. If your blood pressure is this high, be advised to seek medical attention.
References
- "Current Medical Diagnosis and Treatment;" Stephen J. McPhee, et al.; 2009
- "Eat to Live"; by Joel Fuhrman, M.D.; 2005
- PubMed: Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPIC-Oxford
- Mayo Clinic: High Blood Pressure
- FamilyDoctor: High Blood Pressure
- Mercola: How To Treat High Blood Pressure Without Drugs
