Hypertension or high blood pressure increases the risk of having a heart attack or stroke. The good news is that there are lifestyle changes that can prevent high blood pressure and reduce the risk of serious complications in some patients. Regular exercise and stress management are important components of an overall program and there are dietary approaches to stop hypertension as well. The first step before adopting any new eating plan is to consult a physician or registered dietitian to ensure the safety of the program.
Low Salt Foods
Reducing the daily amount of salt consumed is an important step in the prevention of high blood pressure. Excess sodium causes the body to retain fluid. The more fluid in the body, the more there is for the heart to pump. This places greater pressure against the artery walls and can lead to high blood pressure.
The goal is to consume no more than than 2.4g of sodium a day, which is equal to about one teaspoon. It will be important to read nutrition labels and look for items marked "no salt added" or "sodium free." Remove the salt shaker from the table to reduce temptation to add salt.
Low Calorie Foods
Carrying extra weight increases the risk of developing high blood pressure, while losing excess weight can help prevent it. The goal is either to only eat the amount of calories needed to maintain a healthy weight or reduce calorie intake to lose weight if necessary.
To lose one pound per week there must be a daily calorie deficit of 500 calories and to lose two pounds per week there must be a 1000 calorie deficit each day. Part of counting calories is to learn what an actual portion size of foods really is. For pasta and grains one serving is the size of one measuring cup while a serving of protein is about the size of a deck of cards.
Initially, it may be necessary to weigh, measure and write down everything that you consume, including beverages and the occasional snack, to determine if daily caloric requirements have been exceeded.
Avoid Unhealthy Fats
Not all fats are created equal, some are healthier than others. Saturated fats are considered the unhealthy kind because they can raise low-density lipoprotein levels or the type of cholesterol that is stored in the body. Trans fats can lower high-density lipoproteins, which is the healthy type of cholesterol.
High LDL and low HDL levels mean that plaque can build up along the artery walls making the blood vessels narrow and stiffer. This reduces the space that blood can travel through, which in turn exerts more force on the artery walls and increases blood pressure as a result.
Instead look for monounsaturated and polyunsaturated fats, which keep the heart healthy. A general rule is to go for fats that are liquid at room temperature and avoid fats that are solid at room temperature.
Eat Foods High in Omega-3 Fatty Acids
The American Heart Association recommends consuming foods high in omega-3 fatty acids or fish oils because they can slightly lower blood pressure in healthy individuals. The goal is to have at least two servings per week of salmon, mackerel, herring, lake trout, sardines and albacore tuna or fish oils. Food is the best source, however, there are supplements for those who do not consume fish.
Limit Alcohol
According to MayoClinic.com heavy alcohol consumption raises blood pressure, but cutting back on alcohol can lower blood pressure. The current recommendations are two drinks a day for men younger than age 65, one drink a day for men age 65 and older, and one drink a day for women of any age. One drink is the equivalent of 12 oz. of beer, 5 oz. of wine or 1.5 oz. of 80-proof distilled spirits.
References
- National Heart, Lung and Blood Institute: How Can High Blood Pressure Be Prevented?
- Centers for Disease Control and Prevention: How to Prevent High Blood Pressure
- University of Michigan Health System: Healthy Fats
- American Heart Association: Fish and Omega 3 Fatty Acids
- MayoClinic.com: Alcohol: Does it Affect Blood Pressure?
